F3 Knoxville

Tag: Full Tank

100 Down at the DogPound

THE SCENE: The rain held off until almost the end

F3 WELCOME & DISCLAIMER Done and done well… sort of 

WARM-O-RAMA:

SSH IC x20 | LBAC IC x10 each way | Cherry Pickers IC x5 | Tempo Squat IC x10

THA-THANG:

  • Grab a CMU and head across the street. Leave CMU at the Parking Lot entrance, don’t worry, we will see them soon…
  • Mosey to Skatepark. Complete the exercises & reps. After each round, run up and over the wall (or around and do 1 Burpee), run along the wall and do 1 Squat Thruster where you dropped your CMU, and return to Skatepark for the next round. Once down the ladder, go back up! Add 1 Squat Thruster each round
    • 100 SSH single count
    • 90 LBCs
    • 80 Mountain Climbers
    • 70 Squats
    • 60 Flutters 2 ct. 
    • 50 Merkins
    • 40 American Hammers 2 ct. 
    • 30 Shoulder taps 2 ct. 
    • 20 BBS
    • 10 Imperial Squat Walkers 
    • 5 Body Builder+’s 

MARY:

Waiting on cars while crossing the road, there just wasn’t time for Mary

COUNT-OFF & NAME-O-RAMA

12 HIMs; 1 FNG (Peffercorn)

CIRCLE OF TRUST/BOM:

Decide. Commit. Succeed.

Disobedience

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THE SCENE: Dark, above freezing & perfect for a gloomy workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Windmill IC x 10
  • Little bit of this and a little bit of that
  • Cherry Pickers IC x 5 (Dogg Pound Style)
  • Warm-ups, Butt-kickers, High Knees, Karaoke & Prime Time’s

THA-THANG:
Grab a CMU & mosey to the track

  • 10 CMU Shoulderings (2 ct)
  • Run 3 laps
  • 10 CMU Shoulderings
  • 20 Over the Top Merkins
  • Run 2 laps
  • 10 CMU Shoulderings
  • 20 Over the Top Merkins
  • 30 Thrusters (Elbows to Knee, head through the Window)
  • Run 1 lap – This is where we ran out of time, but had we finished…
  • 10 CMU Shoulderings
  • 20 Over the Top Merkins
  • 30 Thrusters
  • 40 2 Feet Mountain Climbers

MARY:
Bro-ga

COUNT-OFF & NAME-O-RAMA
7 PAX
CIRCLE OF TRUST/BOM:
Have you ever asked your kids to complete a chore? Maybe on this occasion they didn’t really want to. They eventually end up doing it, but not before dragging their feet, walking super slow, staring at the task and then begrudgingly start. How did that you make you feel? If you’re like me you anxiety kicks into overdrive and you start offering some verbal motivation.

Have you ever felt a calling in your life, or felt that God wanted you to move in one direction over another? Maybe on this occasion you said, “I’ll pray about it…” “Let me think about it…” Maybe you drug your feet a little…

What we know as Parents or as Leaders, is that delayed obedience is really disobedience. Next time you feel God pulling you in one direction or another, just do it! Don’t delay.

Do you think when Noah was asked to the build the Ark that he was hemming and hawing before he got to work? Or do you think he just got started? He didn’t even know what an Ark was…

If you feel God calling you into something, just step into it. Immediately.

MOLESKIN:

We’re missing Men from our consistent Tuesday crowd. A lot of people are sick right now. Please make sure to pray this week especially for Excitebike and the loss of his Grandfather, Junk & Family as they are answering a call into being foster parents and our community as sickness is spreading fast.

ANNOUNCEMENTS:

10/12/21 @ Dog Pound

THE SCENE: Crisp, clear, and a gentle breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder circles front and back; grady corns; cherry pickers; rockettes; grab a CMU
THA-THANG:
1 – walked to the Dog Bone using alternating (right hand / left hand) suit case carries of the CMU and finishing with a rifle carry

2 – at Dog Bone, complete the following:

  • Pullups (10 > 8 > 6 > 4 > 2)
  • 20 yard downhill Crawl Bear
  • 12 Over The Top Merkins
  • 40 yard uphill sprint
  • 12 reverse crunches, toes pointed downhill
  • downhill jog back to Dog Bone for next pullup set
    • early finishers worked back up the ladder until the Six was done

3 – Rifle Carry CMU to Marina parking just past Lakeside entrance (does this spot have a name?)

  • lying chest press with upright CMU (20)
  • leg hammers (made that up) – from a reclined position and with feet together – lift legs up and over an upright CMU and then back in the opposite direction (20)
  • lying chest press (20)
  • leg hammers (20)
  • CMU dead lift (15)
  • Flamingos (5 each leg x2)
  • Curl to Overhead Press (20)
  • American Hammer w/CMU (10)
  • Squat Thrusters (20)

4 – Alternating CMU suit case carries back to the AO

MARY:
Merkin Ring of Fire – started with 3 each and made it around once
COUNT-OFF & NAME-O-RAMA
11 Men, including FNG “Cottontail”
CIRCLE OF TRUST/BOM:
Romans 8:5 – Those who live according to the sinful nature have their minds set on what that nature desires; but those who live in accordance with the Spirit have their minds set on what the Spirit desires.
MOLESKIN:
There are two opposing forces inside of us at all times.  The one you focus on and live in accordance with is the one that will guide your life.
ANNOUNCEMENTS:
Talk to Tank if you have an M who would be interested in doing some mission work in New Orleans

The Harvest is Plenty, but Laborers are Few

THE SCENE: Foggy, little brisk. Those recovering from IPC yesterday are a little stiff

F3 WELCOME & DISCLAIMER: Welcome, I’m not a professional, I don’t know what is wrong with you, modify as needed, you’re here on your own accord, I have a phone for emergencies (including any emergency breakfast orders).  

WARM-O-RAMA:

Typical Blindside warm-upy things 

THA-THANG:

Mosey up to the bottom of Dwayne’s Hill. Partner up. Together, partners will complete the following exercises while one runs up to Dwayne, does 1 Body Builder (Burpee with added plank-jack, shoulder tap, and toe-tap), and returns 

  • 200 2-ct Flutter Kicks
  • 250 Imperial Squat Walkers 
  • 300  Shoulder Taps 
  • 350 LBCs 

Fellowship Mosey™ around the *OTHER* side of the circle to make sure Snitch’s Garmin map looks better. Regular Mosey to BathHouse 

The Q found a new exercise on the Exicon Ascending Testicles 

  • 5 Merkins with feet up against the wall
  • 5 Derkins with feet halfway up wall
  • 5 Derkins with feet on top of the wall 
  • *Extra Credit* 5 Balls to the Wall Derkins

Squat Ring of Fire → Hold squat while waiting

COUNT-OFF & NAME-O-RAMA

8 HIMs showed OUT today. Welcome to Wax On from Georgia. Prayers for him today and going forward. Hope to see him back in Knoxville soon!

CIRCLE OF TRUST/BOM:

Luke 10:2 “The Harvest is plenty, but laborers are few.” The Kingdom of God produces an incredible harvest, there are just too few laborers. 

El Kraken tiene diez tentáculos

THE SCENE: 55 degrees, beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and other stuff
THA-THANG:

grab a CMU and mosey to the Thunderdome
1) overhead press x20
2) tris x15
3) clean and press x10
4) curls x20
5) am swings x15
6) bear crawl to center
7) CMU Merkins x20
8) CMU Bench presses x30
9) CMU decline Merkins x15
10) Mary Catherine Gallaghers x10

Take a lap around the rink after each exercise. Once you hit every exercise, repeat but do two laps between exercises.

Leave CMU at wall and mosey to the track and do a lap. Must stop along the lap 10 to do 5 Merkins each stop.

mosey back to AO

MARY:
No time
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Be the person God meant you to be. People are always watching, make sure you don’t give people the wrong idea of what a Christian should be.
MOLESKIN:
It was great to see some familiar faces out there this morning. Repeat, full tank, proton. I tried a little something different but kind of the same this morning. We had no FNG to introduce and get to know so I asked repeat to give us a little something about himself. Never knew how he got his name.
waxjob shared with us his situation with taking on children have a relative that passed away. Waxjob truly is a HIM in every sense of the word. Junk prayed for him and for Ribbed’s wife as we finished up the work out. We are planning on some meals for Waxjob as they transition to a larger family
ANNOUNCEMENTS:
Non-mentioned, but we have the Hardship Hill next weekend