F3 Knoxville

Category: The Dog Pound

Matterhorn’s Backside

The Scene – 60’s
F3 Welcome and Disclaimer
Warm-O-Rama
COP
SSH x 25 (IC)
Curls for the girls x 50
Overhead Press x 50
Burpees x 10 OYO

Tha Thang
Battan Death Run to bottom of Matterhorn
20 Merkins
Mosey to Pavalon
40 pull ups
40 Dips
Mosey to Top of Matterhorn
50 Squats
Mosey down back side of Matterhorn towards Northshore doing the following exercises along the way
20 CDD
40 Marge/ Homer leg raises
20 Walking lunges
10 Burpees
Mosey to AO for Mary

MARY
Alphabet
LBC x 100 – Mayberry
Peter Parkers – Tweety
10 Burpees – Proton

Count off and Name – O – Rama
Bom
Forgiveness. Jesus spoke about us forgiving the people that sin against us multiple times. It is included in the Lord’s Prayer and again in the verses right after the Lord’s Prayer. Even the disciples had a difficult time with this commandment. Matthew 6: 14-15, Matthew 18: 21-35. I think our forgiveness is to benefit the wronged more than it is a benefit to the sinner.
Prayer Requests
Lazy Boy babysitting for a few days, My oldest going to D.C. for a school trip and my M traveling

Moleskin
Woodshack and Ratchet found their way back to the Dog Pound this morning. Great mumble chatter as alwasys.

Cards at the pav-a-lon

The scene: 60ish and a few sprinkles

F3 Welcome and Disclaimer

Warm-o-rama:
Around the Worlds x 10 each direction
Figure 8s x 10 each direction
Burpees OYO x 10

The Thang:
• Deck of Cards – numeric value equals number of reps for the following exercises. Face cards count as 10. Ace = 11. Joker = 10 count rest. Run to top of hill and back every 10 cards or so.
o Diamond – stability ball merkins (merkin on a soccer ball)
o Hearts – Goblet squat with kettle bell
o Clubs – pull-ups
o Spades – heel ups (with soccer ball between ankles)

MARY:
Leg lifts (with ball) x 20
ABCs (with ball)
Inch worm out & back on ball

Count off and name-o-rama

BOM:
What does it mean to wait on God? The bible tells us many times to “wait on the Lord” – in most instances it is referring to the Lord’s return, but there are situations where it’s also talking about waiting on the Lord to move in a situation. What should we do while we’re waiting? When the Bible says to wait on God – the translations mean to wait with eager expectation, as though we know something is about to happen. We all have situations where we’re asking God for help. While we are waiting we should be doing everything we can to help ourselves: pray about it, be obedient to Gods word, and have faith & confidence that he will indeed move in his perfect time. In doing these things we take an active role in waiting instead of just sitting around passively.

Lats of love

Scene– sprinkles and 70

F3 welcome and disclaimer

Warm Orama-
Side straddle hop 15 count
Baby arm circles forward 10
Baby arm circle backwards 10
Cherry pickers 10
20 merkins
10 wide merkins
10 diamond merkins

The THANG
Mosey to Matterhorn
Lunge half way up the Matterhorn stop every 10 steps for 10 Merkins- mossy back down,
Bunny hop up Matterhorn stop every 10 hops for 10 peter parkers

Mossy to pavalon
5 10 15- 5 pull ups 10 dips 15 squats- 5 mins
Dora – (in honor of Abacus) 48 Pull ups 48 squats 48 merkins 48 dips

Mossy to AO- Wagon Wheel bottom of madahorn
At AO- Hold leg lift till 6 is up.

Ab Orama

Call outs- hold at 6 inches, half way up, hello dollys and flutter kicks

Name O-rama 

BOM
Police officers prayer
Lord I ask for courage, Courage to face and Conquer my own fears…
Courage to take me Where others will not go…
I ask for strength
Strength of body to protect others And strength of spirit to lead others…
I ask for dedication
Dedication to my job, to do it well, Dedication to my community
To keep it safe…

Give me Lord, concern For others who trust me
And compassion for those who need me…
And please Lord Through it all Be at my side…

Cones of Discomfort

THE SCENE: Its May…whatever
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
13 HIMs escaped the fart sack today to join the PAX in the gloom.
THA-THANG:
Mosey to Tennis Court for a Suicide Pyramid: 5 Squat Jumps + 5 Clarkins + 5 Regular Squats

Mosey to Parking Lot for Wheelbarrow Merkins w/ 1,2,3,4,5,6,7,8,9 at each parking spot

Mosey across road to skate park for station training:
1. 20 Mtn Climbers

2. 20 Flutter Kicks

3. 20 Squats

4. 20 BBSU

5. 20 Star Jacks

6. Rinse and Repeat

Run to the track for a mini Seabiscuit: at each corner 5 burpees, 10 merkins, 15 squats

Indian Run back to AO
MARY:
Power T Flutter Kicks x 20, Peter Parkers x 4, Hello Dolly x 25
COUNT-OFF & NAME-O-RAMA
13 HIMs escaped the fart sack today to join the PAX in the gloom.
CIRCLE OF TRUST/BOM:
A story of perspective-
My son was a young cub scout selling popcorn for his Pack outside a small-town Walmart. The rain was pouring down and it was cold and miserable. As a bit of advice, I told him that he was going to hear 10 “no’s” for every “yes”. After about 13 no’s, he came to me and said, “I’ve had 13 no’s, so a yes is going to happen at any time!” This is a cute story about how we should perceive a difficult situation. So often we think about the “no’s” instead of the “yes” that is about to come. God has promised us all an incredible “yes”, so always try and keep this perspective in your life. Reflect on Romans 8:18 – I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.

Hello Spring!

The scene: 60 and clear

F3 Welcome and Disclaimer

Warm-o-rama:
SSH IC x 10
Merkins 4ct IC x 10
Cherry Pickers IC x 10
Rockettes IC x 10

Tha Thang:
2 laps around boat dock parking lot stopping at each light pole & alternate the following:

  • Lap 1- Mountain Climber x 10; BBS x 10
  • Lap 2 – Wide Merkin x 10; American Hammer x 10

Pyramids

  • 20 Merkins (4 ct), run hill
  • 20 Reverse Lunge (4 ct), 20 Merkins (4 ct), run hill
  • 20 SSH (4ct), 20 Reverse Lunge (4ct), 20 Merkins (4 ct), run hill

Suicides
5 cones. Do 2,4,6,8,10 (increasing at each cone) of the following

  • Rd 1: Starjacks
  • Rd 2: Dry Docks
  • Rd 3: Sumo Squat
  • Rd 4: Diamond Merkin

MARY:
Dead Bug x 20
Box Cutter x 20
LBC x 20
Peter Parker

Count off and name-o-rama

BOM:
Challenge the way you think. Proverbs 23:7 says “as a man thinks in his heart, so he is”. Luke 6:45 says “out of the abundance of the heart his mouth speaks”. In both of these scriptures, the word heart refers to our mind….how we think about things. Our thoughts are forerunners to our actions. Whatever you allow to happen internally between your ears will eventually develop into your external actions.