F3 Knoxville

Tag: Doubtfire

1st Hump Day of 2017

THE SCENE
45 and clear

F3 Welcome & Disclaimer

THE THANG
COP
– SSH x25 (IC)
– Windmill Merkins x10 (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)
– Diagonal Lunges x10 each leg (IC)
– One lap around the parking lot

Mosey to bottom of hill between the parking lot and the baseball field

Strength Sprints
Starting at the bottom of the hill…
– 20 Narrow Squats
– Run to top of hill, do x15 4ct Mountain Climbers
– Burpee broad jump to the first cone, do x15 Dry Docks
– Alligator Crawl to second cone, do x15 Diamond Merkins
– Lunge to third cone, do x10 Jump Squats
– Run back to start

Rinse and repeat, AMRAP in 10 min

Mosey to gate near Asylum

Route 55
Run to the top of the hill stopping at each cone to do the following exercises adding one each cone:
– Burpees
– Dry Docks
– Froggy Squats
– Wide Merkings
– Star Jumps

Mosey to SP and circle up for MARY

MARY
– Flutter Kicks (4ct) – x25
– Side Crunches x20 IC each side
– Superman Swims x20 IC
– American Hammers (4ct) – x15 IC

COT
Number off and Name-O-Rama (2 FNGs!)

BOM
Isaiah 40:30-31
Even youths grow tired and weary, and young men stumble and fall; but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

Hope – (verb) to look forward to with desire and reasonable confidence; to believe, desire, or trust

Other things that we hope in:
– Money
– Power
– Popularity
– Relationships
– Success

The problem is those are all fickle and fading.  There is one true constant in all creation, the creator.  And he has called us his sons.  Place your confidence, belief, desire and trust in HIM…and you will find both strength and rest.

MOLESKIN
The PAX crushed the workout this morning!  Everyone was giving 100% and making sure their brother was doing the same.  No better way to kick off 2017!

Christmas Vacation at The Dog Pound

The scene: Balmy 42, dark and clear

F3 Welcome and Disclaimer

WARM-O-RAMA:
SSH IC x 15x
Imperial Squat Walker IC x 10x
Arm Circles (big, small, front, back)

THE THANG:
Mosey to rock pile
Hot Potato – Battle buddy up and grab 1 rock per pair. PAX sit facing each other. Partner A does BBS with rock and then passes rock to Partner B, who does BBS and passes rock back to Partner A. Rinse & repeat until total of 50 reps.

Mosey to Matterhorn
Climb hill alternating between Lunges x 10 and Frog Jumps x 10.

Mosey to Pav-a-lon
10 sets of the following
Pull-ups x 5x
Dips x 10x
Squats x 20x

Mosey back to AO
Ring-o-fire Merkins
MARY:
Hello Dolly IC x 10x
Flutter Kicks IC x 10x
Boat/Canoe

COUNT OFF / NAME-O-RAMA

BOM:

Route66 – The Dog Pound Style

The scene: 34 degrees, dark and cool!

F3 Welcome and Disclaimer

Warm-O-Rama:

SSH ICx20
BAC ICx10
RBAC ICx10
ISO arm stretches, swimmers stretch
Squats ICx15

Tha Thang:
PAX moseyed from the parking lot to the loop by the water.

Route 66

The PAX ran the parking lot loop performing the following exercises:

  • Burpees
  • Squats
  • Merkins
  • Star Jacks
  • LBC’s

Repetitions increased at cones placed along the route (1st cone, 1 burpee; 2nd cone, 2 burpees…etc.) to a total of 10 reps.

Mosey back to AO

Mary:
Flutter Kick ICx20
Penguins ICx20
Mountain Climbers ICx20
American Hammers ICx15
V-ups ICx10

Count-Off and Name-O-Rama:

BOM:
P-nut related how our run down Route 66 was an analogy to traveling life’s path. We have distractions along the way, but we need to remember the words of Jesus in Luke 9…and how we must be willing to sacrifice everything in order to truly follow Him.

P-nut then prayed us out- including a prayer request for Pfieffer’s grandfather and relief from holiday stress…especially that stress placed on our wives.

Moleskin:

A group of brave souls with questionable judgment participated in a RUCK/run prior to the beat-down. All PAX were treated to 3 miles and a buffet of burpees, squats and merkins. Spirits were high and the mumblechatter was strong. Great morning at the Pound.

Respectfully submitted,

P-Nut

Shake n’ Bake

The Scene: 30 and clear

F3 Welcome and Disclaimer

THE THANG:
COP – LBAC IC – 10 forward, 10 reverse

Run to the coupon pile and grab a pair
Coupon SSH x 10 IC
Buddha Tempo Squats (arms outstretched holding rocks) x10 IC
Cherry Pickers x10 IC

Mosey to the race track (hockey rink)

SHAKE N’ BAKE
Battle buddy up
– 4 stations at the corners
– partner A does reps while B runs the loop, shoots past A and slingshots B out of the station and into his own loop. A stops at the next station to do reps
Station 1) coupon curl-press-tri-reverse
Station 2) 50 Merkins, 100 LBCs, 150 Squats

When the numbered reps are done, to the center for family dinner

FAMILY DINNER: first man there starts the cycle and everyone else joins as they arrive
30 Mountain Climbers
30 SSH
Repeat

Time trials – do it again, faster!

Back to the AO – 8 minutes of abs
– superman
– ab cycle
– boat canoe

BOM
The Least of These
– yesterday I was meeting someone for breakfast and as I walked in the Cracker Barrel there was a man who was obviously homeless wandering around looking for a place to be seated. He looked at me as if to approach me and then turned away. A few minutes later a waitress had him seated, she was very frustrated, and he began to look at the menu. Without thinking much I asked my waitress if they would feed him and let me pay for it.

Later I was reflecting on how simply and easily that came to do a good work in chair for someone who is destitute. As I was in the middle of patting myself on the back, I recalled the scripture Jesus talking about doing things for “the least of these.”

The next moment feel the Lord saying to me “Good job. That came very naturally and it should. But why is it so hard for you to care for people that you know?”

Your little brother who can’t seem to figure out life. Your boss or coworker who drives you insane. That life-sucking remora that you always seem to run into after church. Your spouse when they are getting on your nerves.

Can you show as much compassion and grace to them that you would show to a homeless man you’ll never see again?

The least of these isn’t just the destitute, it’s also those not experiencing the love of Jesus. Show them that love

Moleskin:

It was downright cold today. The men pushed hard and pushed each other and got better together. We stayed in a fairly tight pack today which was great. With a really broad range of fitness levels and everyone got a good beat down. Nice work gentlemen

Frosty’s Abominable Beatdown

F3 Intro and Disclaimer
Scene: 40, no rain

Warm-O-Rama:
SSH X 25 IC

The Thang:
Mosey to Little Everest
Get a battle buddy for Dora
100 Merkins
200 BBS
300 Squat
Battle Buddy runs up Little Everest and Back

Mosey to the Pavilion
11’s
pullups
burpees at top of hill

Mosey to AO for Mary
Flutter kicks – Toto
Pickle Pounders – Mayberry

COT

Word:
We are not in control of things. Everything changes except for God. How we choose to adapt to the changes makes all the difference.