F3 Knoxville

Tag: Google(Tim Dugas)

17 October 2023

AO: dogpound
Q: Madoff (Daniel Hereford)
PAX: Aladdin, Choir Boy, Junk (Sam Yoakum), Earmuffs (Dan Studt), Podium, Google(Tim Dugas), Madoff (Daniel Hereford)
FNGs: None
COUNT: 7
WARMUP:
15 SSH
15 TN Rocking Chairs
15 Little Baby Arm Circles
15 Rockettes
15 Little Baby Arm Circles
10 Flamingoes
15 Calf Raises
Run up the hill – 15 dips – Run long way around to Stairs

THE THANG:
10 min AMRAP
10 Air Squats
20 Little Baby Crunches
20 Merkins
20 Mountain Climbers (2 count)
Lap around Dock Road back to Stairs

10 min AMRAP
5 Burpees
20 Big Boy Situps
20 SSH (4 count)
20 Rocky Balboas (4 count)
Run to base of Matterhorn

Sprint up hill to Backbone
20 hanging knee raises
Crawl Bear down to light pole
Run back to AO

MARY:
30 second Plank

ANNOUNCEMENTS:
none

COT:
Reminder to all men to not get jaded and feel like we’ve seen it all and done it all. Encouraged to try to see wonder in everyday things and try something new. My Son convinced me to drive him to Peach Tree City, GA to see an airshow where the F-22 Raptor Demo Team was performing. I really did not want to go, but I wanted to give my Son the experience he wanted. It was an astounding demonstration of the capabilities of that aircraft. It reminded me of my love of aviation and planes fueled by adolescent memories of Top Gun, Iron Eagle, Firebirds, and other stupid movies that haven’t aged well. Be positive Guys and remember your Kids still have things to learn from you.

Testimony

AO: dogpound
Q: Unibráu (Nick Robinson)
PAX: Ice Cold, Waxjob, Google(Tim Dugas), Junk (Sam Yoakum), Madoff (Daniel Hereford)
FNGs: None
COUNT: 6

WARMUP:
jumping Jack’s, Grady Corn, Bend and Reach.
THE THANG:
Burpees on the mosey to the pull up bars.
Pull ups.
Burpees on the mosey back.
Super 21s, for a total of 231 push ups and 231 sit ups/ crunches.
MARY:
Leg Lifts, Flutter Kicks, and V-Ups.
ANNOUNCEMENTS:
COT:
Shared testimony.

Sea Arms

AO: dogpound
Q: Google(Tim Dugas)
PAX: Google(Tim Dugas)
FNGs: None
COUNT: 1
WARMUP:
Drive to Dogpound. Realize the Fartsack got the better of the PAX. Call an audible and drive quickly to my CrossFit gym. Try to sneak in since I am 15 minutes late. Fail! Owe the class burpees

THE THANG:
Sea arms
1000m row
10 wallwalks
500m row
20 handstand push-ups
250m row
40 push ups

COT:-
Exercising is an opportunity. What a blessing we are able to do it. Some people are bed bound and praying to be able to stand up.

We get to move! Don’t waste that precious opportunity!

End of Summer Party (Circuit)

AO: dogpound
Q: Imaginary (Phil Hulbert)
PAX: Madoff (Daniel Hereford), Google(Tim Dugas), Earmuffs (Dan Studt)
FNGs: None
COUNT: 4
WARM-O-RAMA – In Cadence:
SSH = 20
Tie Fighters – 10 each direction
Merkins = 10 @ 4 count
Imperial Walkers = 20
Shoulder Taps = 15
Cherry Pickers = 5
Mosey to Poopatorium for 2 rounds of:

Step Ups or Box Jumps = 10
Derkins = 20
Dips = 20

Dips on way to Backbone = 20 x 2

THE THANG – END OF SUMMER CIRCUIT PARTY:

• 10 Pull ups (or dead hang)
• 20 Merkins
• 20 Summo Squats
• 20 BBS or Reverse Crunches
• 10 Burpees
Sprint/Jog to Light Pole
• 20 Iron Mikes
Sprint/Job back to Backbone
• Rinse/Repeat for 3 rounds by all

Dips on way back = 20 x 2

MARY:
Flutter Kicks = 20
American Hammer = 20
Hello Dolly = 20

CIRCLE OF TRUST/BOM:

False Faith
…they preach but they do not practice.
Matthew 23:3
Easy to complain, grumble, be sarcastic, comment on social media, but fewer are people that get off the screen and go serve. Let’s be men that act, not talk.

Triple Mike

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Google(Tim Dugas), Junk (Sam Yoakum), Ice Cold, Aladdin (Mansour Hasan), Waxjob (Josh Brady)
FNGs: None
COUNT: 6
WARMUP:
SSH IC x 21 (Champions do more)
Squat IC, 4 count x 11
Merkins IC, 4 count x 11
Windmills IC, 4 count x 11
Cobra Burpees IC (kind of), 5 count? x ? it was a mess
Cherry Pickers IC, DogPound Style x 6
THE THANG:
Trunk or Treat at the Camry to grab the Sandbag and head to the track.
HR Merkins x 20
Lunges x 20
Squat x 20
Run a lap
R&R until it is your time to carry the burden. Every PAX got a turn walking with the sandbag.
MARY:
Attempted to create a Triple Mike Exercise
Plank to single leg plank
Flutter Kicks IC, 4 Count x 21
Cobra to Downward Dog
Hip Flexor stretch and oblique crunch

ANNOUNCEMENTS:
Shovel Flag handoffs at Equalizer and Asylum
F3 Men’s retreat –
COT:
They say that the Good is the enemy of Great. Because if you’re content with being good, you’ll never push to be Great. However, Perfection is less than Good, because it can stop you from even getting started.
I am a recovering Perfectionist. Early in life when something wasn’t right, I would approach the problem with a hammer seeking swift correction. Instead of approaching it like a Scientist and inspecting it with a flashlight. It’s not wrong, it needs work. This has helped bring understanding as a Husband, parent and co-worker. We’re all going to have good days and bad days. Let’s be understanding when someone else isn’t at their best because we know what that’s like ourselves.

Go Forward today Men with Appreciation, Boldness, and Curiosity.