F3 Knoxville

Category: The Dog Pound

Bunch o Hunks at the DAWG POUND

THE SCENE: Perfect early morn weather yessirrr

WARM-O-RAMA:

Side straddle hop ~20 IC

Tempo Squats- 10 IC

5 Burpees

Merkins- 10 IC

Short Mosey

5 Burpees

THA-THANG:
Mosey to the tennis court

Dirt/Contact

  • 4 Count Flutter Kicks x 20
  • Inchworm Half the court
  • 3 burpees
  • Lunge second half
  • 3 burpees
  • Sprint back

Repeat two more times with the other two sets beginning with 20 merkins and 30 reverse crunches

Run Like an Antelope/You Enjoy Myself

Mosey to the track

Partner Section

  • At the entrance to the track, 4 count flutter kicks x 20
  • At the first turn, 20 dips, 10 burpees, 20 reverse crunches
  • Second turn, 10 sundials each leg, 20 merkins

Rinse and Repeat

Heavy Things

Mosey back to the AO for some dealer’s choice

Boat Canoe via Ratchet IC

Pickle Pounders via Mayberry IC

5 Cheeky Burpees at the end
CIRCLE OF TRUST/BOM:
Recently, I have been thinking about the proper way to live life. It has become apparent that life is full of suffering, which is quite depressing, but there is a way to live in which nihilism does not creep. I believe that would be to live life accepting responsibility, which is a sacrifice, but it assigns meaning to life. I think that this is a very powerful idea. If you accept those things, then you will not find yourself hiding from pains and seeking only pleasures, but maybe you can confront the pains and compose something better for you and those around you.

Cain and Abel

I spoke briefly about the story of Cain and Abel. In the first half of the story a few things happen.

Abel is making good sacrifices and is looked upon favorably by God

Cain is making lackluster sacrifices and is not looked upon favorably by God

Abel’s life seems to manifest in an idealistic manner

Cain’s life is full of struggle

Cain becomes resentful and after being told by God to make better sacrifices, he decides to kill Abel (Abel is almost like the embodiment of the ideal, so in a way he is destroying what he could be if he makes the proper sacrifices).

The second half of the story deals with how to respond to an act, but the main points I wanted to convey lie in the first half

  1. You can choose to live a life without sacrifice, but it probably will be a life without meaning i.e. even if you have all the material goods you could ever want, they will not be actually worth anything, since you decided not to make a sacrifice and because of this, there is no meaning in your life.
  2. Making good sacrifices is your best chance to have your life manifest itself as close to the ideal as possible. It will not always work, but when it doesn’t, you just need to reorient your sacrifice. For example, I recently took an exam. I made some silly mistakes that will cost me, even though I restricted things I value (time with friends and family). However, all I need to do is reorient how I used that time and I will likely not make the same mistakes in the future.
  3. Pick the life full of meaning. Be responsible, make sacrifices. You will be forced to confront the unknown, gloom, pain, but you and the others around you will be better.

 

Ivan the Terrible

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THE SCENE: 68 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Outhouse
15 Cherry Pickers
15 Big Boy Situps
Around the Worlds
Figure 8s
Halos
15 Merkins
Russian Swing
American Swing
Mosey to Outhouse

THA-THANG:
+IVAN the TERRIBLE
100 Jump Rope
50-40-30-20-10 Reps of:
Lunges (singles)
‘Merkins
Kettlebell Swings (American)
BBS

MARY:
Ivan was enough for the PAX
COUNT-OFF & NAME-O-RAMA
4 PAX
CIRCLE OF TRUST/BOM:
I shared the Ultimate Life Problem (author: DREDD) and how we might work on our own discovery…if our own ULP wasn’t quite evident enough…
MOLESKIN:
Ivan was a good start to the day…definitely needed more PAX to enjoy it!  Where were you Butters? Late Night? Bueller? Bowflex?
ANNOUNCEMENTS:
Lunch at Whole Foods (Wednesdays) at Noon
Lunch at Brown Bag, Hardin Valley 11:30 Thursdays
Truckin’ to the Pound – 4 weeks out!!!

Overcoming Obstacles

THE SCENE:  65 and calm

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Laos excercises

  • 20 IC 4CT Iron Mikes
  • 20 IC Swimming Merkins
  • 20 IC 4CT Street Stretch
  • 5  IC 4CT Ultimate Merkin

THA-THANG:
Mosey to the rock pile, pick a rock you can curl

Indian run Mosey to the bottom of Matterhorn, curls and tri-extensions with your rock as we mosey

20 IC Mtn Climbers at bottom of Matterhorn

Lunge up Matterhorn

Mosey back down for rocks

Bernie Sanders halfway up Matterhorn, mosey the rest

Mosey to the Pav-a-lon for the following exercises

  • 25 Pull ups
  • 50 Decline Merkins
  • 75 LBCs

Line back up and mosey to the top of Matterhorn, Junk led us down

Indian run mosey back to rock pile

2 teams line up and then while one person does a windsprint, the rest of the team does

  • Merkins
  • Bridge March

MARY:

  • 10 OYO Merkins
  • 20 IC 4ct Floor Wipers
  • 20 IC 4ct Flutter kicks
  • 5 IC 4ct Ultimate Merkin

COUNT-OFF & NAME-O-RAMA
FNG – Flute Loop

CIRCLE OF TRUST/BOM:
I’ve been reading a study about being a better dad, an “intentional father”, and leading my kids to a relationship with Jesus.  For me I sometimes feel like I don’t know how to do that.  I don’t know all the right things to say and do have them learn about Jesus.  But by putting down my phone, work, hobbies, tv remote, etc., and intentionally spending time with them, I’m off to a good start.  By paying attention to them while they play, or ask questions (lots and lots of questions), or eat dinner and putting the distractions away they can tell the difference.

Sometimes our biggest obstacles to being intentional father is we do not know where to start.  Well just like Matterhorn we climbed this morning, we have to be willing to take that first step.  Get up and move, and if we stumble or fall to get up and keep going.  I’m also learning that I have to show that side to my kids.  If I struggle with obstacles and I handle it the wrong way, my kids learn the wrong way to handle obstacles.  In those times of struggles, I have had to go back and apologize to my kids and ask for forgiveness.  Which does a couple things, it makes my kids realize “hey dad isn’t perfect” and “dad can admit when he is wrong”.  My weaknesses turn into learning points.

And when I struggle with an obstacle so much that I seek our heavenly Father’s assistance with it, my kids see that too.  They see that God is always with us to lift us up and carry us when we need it.  My hope is they know that not only I am always there to pick them up, but that God walks with us.  God picks us all up, gives us a hug, knocks the dirt off, and says “Let’s do this together”.

MOLESKIN:
The PAX really pushed hard this morning, even though we did some things we never tried before.  Indian run with pee rock curls being a prime example.  But we all got better!

ANNOUNCEMENTS:

  • 2 opportunities for lunch this Weds at Whole Foods, and Thurs at Hardin Valley Brown Bag
  • Oct 6, Trail Run
  • Oct 14, Maryville Launch
  • Oct 28, Truckin to the Pound event

Pee Rock Pyramid

THE SCENE: 69 and foggy
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Run in place / high knees ~ 1 min
SSH Burpees IC x 25
Nose Wipers IC x 10
Run Stance Squat Jump IC x 20
THA-THANG:

Mosey to pee rocks.
1. Grab 2 handheld (brick sized) rocks
a. Iron Squats IC x 20
b. Wonderbra IC x 20
2. Put small rocks back & grab a large rock
a. Hip Thrusters IC x 20

Pyramids with big rock. After each round run across parking lot to the gate & back.

With a single large Pee-Rock (aka Coupon) complete 7 Rounds of exercises, adding a new exercise each round.

  • 5 Burpees
  • 15 Merkins
  • 20 Goblet Squats
  • 25 Curls
  • 30 OH Press
  • 35 Hip Thrusters
  • 40 BBS

MARY:
Pretzel Crunches IC x 15 each side
Protractors
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST:
BOM:  Showed a quick clip of Penn Jillette (an Atheist) expressing his views on proselytization. His view: if you truly believe something to be true (i.e. heaven/hell, Jesus is the only way to heaven) and don’t share your faith about that item then you are in fact hating your fellow man. He goes on to say that if he truly believes a bus is about to hit someone, then he is eventually going to help that person get out of the way. He says Christians who don’t proselytize are the equivalent of letting that same person get run over by the bus. Honestly, he’s right. This video hits close to home because it is true of many Christians. My challenge to the PAX was to take time to reflect on this. Who do you share your faith with? Do you take your DRP when it comes to sharing your faith and having tough conversations?

Heavy on the Reps

THE SCENE: Low 70s and clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Stretching

THA-THANG:

  • Round1:  100 reps of the following:  Jump Rope, Goblet Squats, OH Press, Curls, Merkins, Single Hand Rows, Little Baby Crunches
  • Outhouse run
  • Round2:  50 reps of the following:  Jump Rope, KB Lunge, Front Shoulder Raise, Hammer Curls, Wide Merkins, Reverse Crunch
  • Outhouse run
  • Round3:  25 reps of the following:  Jump Rope, KB Side Lunge Swing, Upright Rows, Curls, Switch Grip Merkins, WW1 situps
  • Outhouse run

MARY:
No time for Mary…didn’t finish Tha-Thang before time called.

COUNT-OFF & NAME-O-RAMA
6 PAX:  Tank, Ratchet, Bueller, Pogo, Scooter, Bartman

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: