F3 Knoxville

Category: The Dog Pound

Chutes & Ladders (and Audibles)

The scene: 61 degrees and perfect

F3 Welcome & Disclaimer

Warm-O-Rama:
Mosey around outhouse
Baby Arm Circles
10 merkins
This and that
SSH x20

Tha-Thang:
Consult the Chutes and Ladders “board” and roll the dice.

Big number is number of reps. Exercise is on the side.

AUDIBLE: Changed exercises since we had one KB.

(Burpees, get ups, merkins, jump ropes, dry docks)
Go until you win or Time…..called audible after a couple rounds.

Audible:
Line sprint suicides on tennis courts
After touching each line do 5 burpees (total of 15)
20 merkins (60)
30 BBS (90)
Bernie sanders sprints down and back w/20 dry docks, 30 LBCs, 40 SSH*
*may not be 100% accurate.

Mary:
Ring of Fire leg lifts
Peter Parkers

Word:

I found myself speaking negatively of someone I haven’t seen or talked to in several years and afterwards I felt like a jerk. Here I am talking about someone who did something years ago and I am judging them for it still today.
What if God felt that way of us? Life would be pretty bleak.
My mother said to me when I was young, if you can’t say anything nice about someone, don’t say anything at all. We need to remind ourselves that our talk can be hurtful to others and can cause serious damage.
So Eph 4:29 needs to be a scripture to pull out for a reminder to speak positively of others.
“Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.”
‭‭Ephesians‬ ‭4:29‬ ‭NIV‬‬

Moleskin: The best laid plans and even tested plans don’t always work out like you intend. But the PAX adapted well and we got busy by adding some running in the mix and ended up with a decent workout…..I think…

Sorry I #fartsacked today @Tank and was unable to bring the Kettlebells…this looks like it was an awesome workout.  Bring it back for your next Q and we’ll make it worth your while!  -Ratchet

First Base

The Scene: 69 and perfect

F3 Welcome and Disclaimer

Warm-O-Rama:

SSH x20

Burpees x10

Merkins x20

Some more stuff…

Tha-Thang:

Dora Baseball,

  • Easy Chair- While partner BC to 1st base does 10 burpees- BC back
    • -Switch
    • BC to 2nd Base 20 Big Boy Sit ups- BC back
    • Switch
    • BC to 3rd Base 30 Squats BC back
    • -Switch

Plank until ‘six is up

  • BC to 1st base 30 Merkins BC back- Switch
  • BC to 2nd Base 30 Lunges BC back- Switch
  • BC to 3rd Base 20 Carolina Dry Docks BC back- Switch

Plank until ‘six is up

Mosey to Pee Rocks

  • While curling, partner sprints back to fence for 5 burpees
  • Switch
  • Tricep overhead- spring back to fence for 20 merkins
  • Switch
  • Shoulder press- sprint back to fence for 20 Big boy sit ups
  • Switch
  • Rock Pec Press- spring back to fence for 20 Carolina Dry Docks
  • Switch
  • Skull Crushers- Sprint back to fence for 20 Squats
  • Switch

Mosey to AO

MARY:

Bring Sally up push-ups,

Every time song says bring sally up, push up- bring sally down, lower yourself to down position keeping body of the ground.

WORD:

I’ve failed, over and over again in my life, and that’s why I succeed- Michael Jordan (G.O.A.T)

For the Gate is Narrow and the way is hard that leads to life, and those who find it are few- Matthew 7:14

Let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us- Hebrews 12:1

Lottery

The scene: 60, cloudy

Q Bartman

F3 Welcome and Disclaimer

Warm-o-rama:
Little Baby Arm Circle – front / back IC x 10
This / that stretch
Cherry Picker IC x 5
Burpees OYO x 10
CMU: 10 curls, 10 OH press, 10 tricep press, 10 squat

The Thang:
• Suicide lottery. 5 cone suicide course with cones about 10 yards apart from each other. Pass a bucket around with exercises written on cardboard tickets. PAX draw a ticket & run suicide course, completing the exercise you drew from the bucket each cone. Rinse, shuffle, repeat.
• Final lap: everyone does burpees

MARY:
ABCs
Box cutters IC x 20
American Hammers IC x 15
Ring of fire – leg levers. 2 rounds

Count off and name-o-rama

BOM:
You reap what you sow. The world tells us to sow our wild oats while we’re young and then settle down later to be responsible men, husbands and fathers. The problem with this is that the bible clearly tells us we will reap what we sow. Is it any wonder that the man who spent his teenage years partying now has a hard time staying away from the same crowd? Or the man who spent his time looking at pornography while young now struggles with this in his life? As fathers this is something we need to be aware of with our children. I want my children to experience life to the fullest – I want them to experience joy, sadness, success, failure, love, heartache, friendship and animosity as they round out to be adults. However, as my oldest child enters his high school years I am increasingly aware of my responsibility as a father to set appropriate guardrails so that my children experience all they can, while not establishing bad habits that they will reap later in life.

Moleskin:
Today was Peyton’s last day with the PAX before he relocates to FL. We’re all going to miss him in the gloom! Peyton is a HIM and the Orlando F3 PAX will be better because of him. Tclaps brother!

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.