F3 Knoxville

Tag: Aladdin

Backbone and DORA’s

THE SCENE: 65 and Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry Pickers

1 Squat
THA-THANG:
We Mosey to the steps and partner up.

  • Dora Exercise while you partner runs up to the rock and completes 5 burpees.
    • 100 hand release merkins
    • 200 V-up
    • 300 Wide stance squats
  • Shoulder taps while we wait for the six.
  • Mosey to backbone
  • Dora exercise while you partner runs up to the top of the hill and holds position while doing hello dollies.
    • 10 burpee pull ups
    • 20 dive bombers
    • 30 merkins
  • Called for time and mosey back to the AO

MARY:
Everyone on their six

10 V-up

10 crouches on both sides
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
I’ve enjoyed watching the “American Gosple” on Netflix. I recommend it. Also I recommend re-reading Gentle and lowly. It’s a wonderful read for your soul.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Starting next Tuesday at 5:15 we are competing in the Iron pax challenge. Watch Slack for more info.

Your own worst critic

THE SCENE: F3 degrees Celsius outside
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4ct IC) x20
Tempo squat (4 count down, 3 count hold, 1 count up IC) x5
Windmills (4ct IC) x10
Baby arm circles forward (4ct IC) x10
Baby arm circles reverse (4ct IC) x10
Overhead thumbs up (4ct IC) x10
Overhead thumbs down (4ct IC) x10
Overhead press (4ct IC) x10

THA-THANG:
CCD to dive bomber  x10
Flutter kicks (4ct) x25

Run to splash pad

Navy seal burpees x10
LBC (4ct) x25

(Lunge, squat, lunge, squat=1) x10

Run to docks and repeat

Abs until the six

MARY:
Mosey to AO at 6:05

Alt dead bugs (4ct) x20
Dead bug toe touches (hold for 10 seconds every 5 reps) x15
Rocking planks x10

Overhead thumbs up (4ct IC) x10
Overhead thumbs down (4ct IC) x10
Overhead press (4ct IC) x10

Forward fly’s Thumbs forward (4ct IC) x10

Forward Fly’s Thumps back (4ct IC) x10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today I wanted to talk about that criticism we put ourselves through and how it’s important to focus on self love and self care. There was a song that really stood out to me lately called “talk to a friend” by Slaves.

Tell me, what kind of man am I supposed to be?
When the lines the razor blade made are faded
Is there really any hope for me?
If a simple conversation’s complicated

I know everything I’ve ever done wrong
That kind of memory won’t let me move on
Though there’s bound to be some things that you ain’t told me
I could never be ashamed of you

I wouldn’t talk to a friend the way I talk to myself
See the voice in my head really needs some help

Step inside this is my confession
I let resentment turn into a deep depression
I spend the next five lines asking bad questions
How could I hit rock bottom never learning a lesson?
Do I deserve this hurting?
If my body goes limp, would I float to the surface?
Or can I live in a world with no purpose?
How could I change when I’m still the same person?

What I’m wanting everyone to think about from today is how are you taking care of yourself today? If you can’t love yourself, then it’s nearly impossible to love someone else or accept love.

MOLESKIN:

ANNOUNCEMENTS:
IronPax workouts at the dogpound weeks 0, 1, 2, 3, 4 going on 8/25, 9/1, 9/8, 9/15, 9/22 respectively. Sign up if interested.

There will be a normal Q at 5:30am if you are not doing the IronPax

Bermuda triangle 120

THE SCENE: warm with rain on the way
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.

5 cherry pickers

5 tempo squats

10 merkins
THA-THANG:
Mosey to the Bermuda triangle.

  • three exercises and must complete each exercise in order on a single pass.
  • V-ups, Merkins, BBS
  • all of the 30 count on a 4 count
  • bear crawl from one corner to another.

MARY:
30 shoulder taps

10 iron mikes
COUNT-OFF & NAME-O-RAMA
all accounted
CIRCLE OF TRUST/BOM:
called it because of the rain.

Succeed as bad as you want to breathe

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
->Side strattle hops (4ct) x15
->Cherry pickers (4ct) x10
->Baby arm circle’s (4ct) x10
->reverse baby arm circles (4ct) x10
-some of these and some of those

->Mosey to the rock

Pair runs to the rock while the pax does a workout

-> Mosey to speed bump

THA-THANG:
->5 navy seal burpees or 10 burpees
->Run to pull up area
->10 pull ups
->Run down the hill
->15 jump squats

Mosey to the Rock

Plank (every ten seconds someone start run up to rock)

Tweet-E’s turn or Pee Rock workout

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There is one message that I’ve heard from this guy named Eric Thomas aka the hip hop preacher that I’ve carried with me since I heard it back in college.

I try to apply this to all aspects of my life and hope you all can too. Whether it’s wanting to be successful in you faith, whether its wanting to be successful in your relationships, or be successful in your careers, you are going to have to want it as bad as you want to breathe. You can’t just kind of want it, you have to want it bad, and I think what you are doing our here with F3 is a great representation of wanting to be successful in your faith and fitness

MOLESKIN:

ANNOUNCEMENTS:

Hello my name is Kraken

THE SCENE: upper 60’s and clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • Cherry Pickers x 5
  • Rockettes x 10
  • OYO stretches

THA-THANG:

Attack of the Kraken.   8 cones in a circle.  Pick a cone as your starting point, complete the exercise for that cone, then run around the circle with your CMU to the next cone.  Goal is complete 2 full laps (16 stations).

Lap 1 exercises:

  • CMU lunge to sign & back
  • 8-count body builder x 25
  • CMU deltoid raise x 50
  • CMU flutter kick (4ct) x 50
  • CMU goblet squat x 50
  • Spread eagle merkin x 50
  • CMU calf raise x 100
  • Nose wipers x 25

Lap 2 exercises:

  • Bear crawl around circle
  • CMU squat/press x 50
  • CMU overhead press x 50
  • CMU american hammer (4ct) x 50
  • Jump squats x 50
  • Diamond merkins x 50
  • Mountain climber (4ct) x 50
  • Shoulder taps (4ct) x 50

MARY:
n/a

COUNT-OFF & NAME-O-RAMA
19 this morning:  Ski Dog, La-Z-Boy, Bowflex, Tweet-E, Nook (fng), Aladdin, Biscuits, Air Ball, Waxjob, Troller, Ribbed, Homebody, Ladyfingers, Driftwood, Mudpuppy, Turtle, Mayberry, Yo-yo, Bartman

CIRCLE OF TRUST/BOM:
Read from John 15 in which Jesus teaches by using the vine/branches analogy.  I focused my attention this morning on abiding in Christ.

MOLESKIN:

ANNOUNCEMENTS:
For those who drive to the Dog Pound via Concord Rd, a section of Concord Rd near the roundabout at Northshore will be closed from 7 p.m. to 6 a.m. on Aug. 5, 6, 9 and 10