F3 Knoxville

Category: The Dog Pound

Smorgasbord of pain

THE SCENE: Actually quite nice around 43 degrees and clear. Warm up was quick
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 Jump Rope, around the world, 8s, halos, mosey around outhouse

THA-THANG:
The pre-Thanksgiving Smorgasbord

9 cones 20’ apart in a big L shape
1)Jump rope
2) Merican KB swings
3) Bent over rows
4) Goblet Squats
5) KB curls
6) BBS
7) KB cleans
8) Sumo High pulls
9) overhead press
Go 2 Rounds (qty of 25,15 except JR is always 100)
Drop KB at next cone and run or Bernie Sanders to end of cones and back to KB in a triangle pattern to do next exercise
Round 1 Running between Cones
Round 2 Bernie Sanders between cones

MARY:
Flutter kicks x35, Box cutters x15, dead bugs

COUNT-OFF & NAME-O-RAMA
3 Bartman, Bueller, Tank
CIRCLE OF TRUST/BOM:

Been a tough week with the wife relations. Been fighting over stupid things and stress makes things worse. I thought to myself, it would be easier if I was on my own. BUT….she is “my own” she is part of me as my wife. Scripture reads:

“In the same way, husbands ought to love their wives as they love their own bodies. For a man who loves his wife actually shows love for himself.”
‭‭Ephesians‬ ‭5:28‬ ‭

“No one hates his own body but feeds and cares for it, just as Christ cares for the church.”
‭‭Ephesians‬ ‭5:29‬ ‭NLT‬‬

“So again I say, each man must love his wife as he loves himself….”
‭‭Ephesians‬ ‭5:33‬ ‭

So when I get frustrated with my wife, I’m really getting frustrated with myself. I need to take care of her as I would take care of me. I haven’t been doing that lately.

MOLESKIN:
Small group but we got after it. There was a Frosty appearance as he rucked and did some PT off in the pound somewhere.
ANNOUNCEMENTS:
None

Tallest Tower Wins

THE SCENE:   Mid 30’s….cold!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Burpees x 10
  • OH Press x 10
  • This/that stretch
  • Cherry Pickers

THA-THANG:

  1. Split into 2 teams.  Each team had 4-5 CMUs, 4-5 pee rocks, a 70lb kettlebell and an 87lb steel gas can.  Mosey/ruck as a team to the paved hill by the restaurant carrying all of the team’s weight.  Once we reached the hill it was time to build some towers.  Each team had to climb the hill with all of their weight.  Once at the top they could drop 1 item of the team’s choosing and perform 3 burpees as a group.  Then take everything else back down the hill where the group performed 5 squats with whatever weight you were holding at the time.  Rinse & repeat until all weights have been left at the top of the hill.   Teams competed to stack the weight at the top of the hill into the tallest tower possible….tallest tower wins!  All in all it was a pretty good workout….each team made 11 trips up the hill carrying different amounts of weight.
  2. Mosey/ruck everything back to the AO.
  3. Suicide lottery for the remaining time.  There was a bucket filled with exercises.   PAX choose a ticket lottery style and we do the exercise on the suicide course.  The following were chosen:
    • Bear crawls
    • Nose Wipers x 5
    • CMU squats x 10

MARY:

  • 4 ct Flutter kicks holding CMU x 10
  • 4 ct Slutter kicks holding CMU x 10
  • Big Boys with CMU x 15
  • Peter Parker on the CMU

COUNT-OFF & NAME-O-RAMA
18 PAX:  Mayberry, Frosty, Sparky, Bowflex, Underhand, Zygote, Detention, Slide Rule, Flute Loop, Waxjob, Tank, Peach Fuzz, Booger, La-Z-Boy, Shooter, Smoker, Junk, Bartman

CIRCLE OF TRUST/BOM:

Ecclesiastes 4:12 talks about a chord of 3 strands and that it is not easily broken.  This is often talked about in light of marriage, which is absolutely correct.  We need a chord of 3 strands (husband, wife, Christ) to have the strength to endure all life throws at us.   But I believe the “3 strand” analogy also applies to other facets of our lives.  Friendships, work relationships, mentoring relationships…I could go on and on.   The question is:  are you allowing Christ to be a part of all of your relationships?  Are you squeezing him out so that there are only 2 strands, or are you letting him in to provide the strength of the 3rd strand?

MOLESKIN:

  • Lots of travel this week…I hope everyone stays safe on the road and enjoys the Thanksgiving holiday!

ANNOUNCEMENTS:

GoFastTurnLeft

THE SCENE: 35 and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 15x
Burpees 10x
Ice Skaters 20x
Hand Release Merkins 20x
ISO Squats 20x
Burpees 10x
Ice Skaters 20x
Hand Release Merkins 20x
Mosey to the track…

THA-THANG:
Buddy up and do laps around the track…stopping at 6 stations for some good livin’

50x Carolina Dry Docks
100x Big Boy Situps
60x ‘Merkins
50x Toilet Seats
50x Plank Jacks
50x Burpees

MARY:
Flutter Kicks 27x

Hello Dolly! 15x

Little Baby Crunches 20x

COUNT-OFF & NAME-O-RAMA
16 PAX (and NO FNGs)
CIRCLE OF TRUST/BOM:
Manage Up and Manage Down.

Good leaders manage up the chain of command. They understand the perspective of their commanders. They ask questions. They provide information and build confidence. Engage with your higher-ups; keep them in the loop–especially when they frustrate you. Leading down the chain of command means being able to convey the overall strategic mission to everyone downstream, while also giving people ownership of certain decisions, which leads to higher buy-in.
“If your boss isn’t making a decision in a timely manner or providing necessary support for you and your team, don’t blame the boss. First, blame yourself. Examine what you can do to better convey the critical information for decision to be made and support allocated.

Just Merkin it

THE SCENE: 38 degrees, a bit chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Merkins x10 OYO
Squats 4ct x25 IC
Merkins x10 OYO
Mtn Climber 4ct x25 IC
Merkins x10 OYO
SSH 4ct x 25 IC
Merkins x10 OYO
Plank Jax 4ct x 25 IC
Merkins x10 OYO
Burpees x10 OYO
Merkins x10 OYO

THA-THANG:

Indian Run base of Madderhorn
Merkins x10 OYO
Lunge to the light and spread out
180 Degree Burpees x10 OYO
Back to the base and AYG Sprint to the Pavalawn
Argue about where the light switch is for awhile
Split Lunge x 10 ea leg with 5 count hold IC
Pike Merkins x 15 OYO
Dips x 25 OYO
Pike Merkins x 15 OYO
Dips x 25 OYO
Ascending Pull ups & Merkins
Start 1 & 1 work your way up to 10 & 10
LBC’s x 25 OYO
Top of Madderhorn
Lunge down to the light
Gather at the base for Indian Run back to AO

MARY:

Belly Buster – 10 count
LBC 4ct x 25 IC
Belly Buster – 10 Count
PIckle Pounder x 15 IC – (Thank you Zygote)
Merkin 4ct x 20 IC

COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
When it’s time to make a decision. If it’s not an absolute Yes… It’s a No.
MOLESKIN:
Strong crew at the Dog Pound today. There were some flashbacks of the Merkin challenge last summer and some groans about the 180 degree Merkins. All in all, great group out. Praying for Ribbed and his family.
ANNOUNCEMENTS:
NA

Burpee Sandwich

THE SCENE:   High 30s I think.  It was cold with an increasing amount of fog rolling in off the river.  By the time we finished the parking lot was a cloud.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Around the worlds
  • Figure 8s
  • Stretch

THA-THANG:
Burpee Sandwich.   Do the following exercises in order with 50 Jump Ropes between each exercise.

  • 25 Burpees
  • 30 Russian Swings
  • 35 Thrust Merkins
  • 40 Goblet Squats
  • 45 American Hammers
  • 50 Curls
  • 55 Lunges
  • 60 Wide Merkins
  • 60 Hip Raises
  • 55 Overhead Presses
  • 50 Big Boys
  • 45 American Swings
  • 40 Bent Over Rows
  • 35 Smurfjacks
  • 30 Diamond Merkins
  • 25 Burpees

MARY:
N/A it was part of the workout

COUNT-OFF & NAME-O-RAMA
3 PAX:  Tank, Ratchet, Bartman

CIRCLE OF TRUST/BOM:
Husbands are to leave their parents and cleave to their wives.   Aside from God himself, our wives are to take precedence over friends, family, or anyone else.

MOLESKIN:

ANNOUNCEMENTS: