F3 Knoxville

Tag: MEDIC!

Dog Pound Pre-Birthday Q

THE SCENE: Beautiful Late Spring Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Standard Hops and Pickers
THA-THANG:
It all started with a nice long Mosey which wouldn’t be complete without paying tribute to Jack Webb. The Bataan Death March got the PAX warm. BOMBS followed and we completed the morning with All About The Benjamin’s.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Leadership isn’t about being the best.
ANNOUNCEMENTS:
Wesley House workout will be 6/16.  CSAUP at the #dogpound on July 24th.

A WaxJob CMUesday

THE SCENE: Like Blind Melon says…No Rain. But…it was very Hummm Id.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff
THA-THANG:
Partner up. Each Grab a CMU. One partner does a Farmers walk with both CMUs while other does 10 burpees and catches up to swap. Stop at the bottom of the steps leading to Dwayne Johnson. Do curls, tris, and presses x10 each. Then run and touch Dwayne and back. Repeat 3 rounds.

Farmers walk again around the island w/ partner doing 5 burpees this time. At bottom steps stop and do: 10 cross over CMU planks, 10 CMU swings, 10 squat to press then do a 1/2 lap around island coming down the steps. Repeat 3 times.
Farmers Walk with partners again w/5 burpees to just past “the boat”. Carry your own CMU back to the AO doing different carry styles on the way.

MARY:
I-beam took over with some flutters, BBS, Hello Dollys, and more BBS all while suspending a CMU above your noggin.
COUNT-OFF & NAME-O-RAMA
16 pax including 2 FNGs that Driftwood brought with him from work while they were in town. “Forgetta Bout It” and “Schnitzel”
CIRCLE OF TRUST/BOM:
Sacrifice. I-beam spoke about our friend WaxJob’s relentless service and sacrifices that he makes for others by putting himself behind everyone else. A true HIM that we should look at for inspiration. Prayed for his mother-in-law and family. Prayers for Biscuits dad and the tragedy that happed on the lake with the teenager and older man.
MOLESKIN:
So the Q was very much winded during the work out. I haven’t been out too much lately and the humidity was quite a shock to my system. I was encouraged to keep going harder by several of the PAX, specifically the freak of nature Tweet-e! One of the things that F3 is so attractive to others is the fact that we push each other to do better. Working out or trying to get fit on our own is very difficult. If I was by myself today I definitely would have stopped and probably not have finished the full workout. Probably would’ve gone and got a biscuit too! So for this PAX member, I’m truly grateful for the rest of the PAX pushing me to keep going.
ANNOUNCEMENTS:
None

Watch your step

THE SCENE: 34 degrees and clear with a cool looking moon above
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:

mosey to the woods for a little trail circuit around the 1mile Main line loop trail.

stopping to do calf raises on worthwhile roots, lunges up the big hill and squat walks down the steep hills. At each trail junction we did the following. 1) 5 burpees, 10 squats, 15 Merkins. 2) same but add 20 dry docks, 3) add 25 lunges. 4) add 30 SSH

We finished in the woods earlier than I thought so we did some sprints x4, side shuffles and karaokes in the parking lot to finish up.
MARY:
Flutter kicks and Freddy mercurys
COUNT-OFF & NAME-O-RAMA
14 pax attended
CIRCLE OF TRUST/BOM:
Stop complaining
MOLESKIN:
As we entered the woods I felt I needed to tell people to be very careful on roots etc and don’t fall or twist an ankle. I fell immediately after saying it. They didn’t know that I am secretly training to be a stuntman and I meant to do it. Once in the woods there was a little troll that led the way. His name was something I couldn’t understand so he said just refer to me as the nightman. So I followed him and he led us up to the top of the hill where he asked for a troll toll. I offered up one of the PAX and the Nightman was delighted. Frosty…not so much. We could hear Frost’s screams as we moseyed further into the woods….Or so we thought. Coming up behind us at a furious pace was Frosty with a smile on his face. He defeated the Troll and was now wearing the Trolls killer looking shoes. They were pointy and had golden tassels on them. As we stood there admiring the new shoes that Frosty acquired, Tweet-E unceremoniously climbed one of the trees and started jumping from tree to tree shouting “do you think I do Peter Parker‘s just for fun. It’s training you numbskulls! If you did them correctly like I do, you could do this as well”. Bowflex pulled out his backpack full of Bowflexes and boomeranged  one at Tweet-E in mid air. He fell to the ground and landed in a perfect Peter Parker position. “It must’ve been the Zen Evo that gave you this ability to land so swiftly” quipped Bowflex as he caught the returning Bowflex and placed it in his backpack.
“We must move on as there are scary things in these woods” said Junk as he grabbed a squirrel off a tree limb and ate him whole. “Yes, we must move on, I have brownies baking at home and I don’t want them to burn” said Aladdin. La-z-boy, Ribbed, and Medic moaned “B-r-o-w-n-I-e-s” in unison. As we continued on our journey Cavalier mentioned that he was hungry and picked up a mushroom from the forest floor. “I wouldn’t eat that!” said Mayberry. Cavalier ignored the warning and took a bite giving some to Turtle. They both immediately grew wings and flew away. Perplexed at what we just witnessed we reluctantly moved on. We had made it to the end of the trail and somehow Biscuits sneaked by us along the way and was standing there with a basket. It was blossoming with beautiful big buttered biscuits. Proton exclaimed, “that is a big ole biscuit and took a nap in the parking lot using the giant biscuit as a pillow taking a small bite once and a while in his sleep.
6:15 had approached us quickly so it was off to work or for some of the Pax. Others stayed behind to have what they thought was coffee. Why would they assume a black liquid stored in a coffee pot is coffee? That’s on them, not me.
I hope you enjoyed reading about our adventures this morning. Till next time…drink more Ovaltine.

ANNOUNCEMENTS:
None

Escalator

THE SCENE: mid 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Man makers

Cherry pickers
THA-THANG:
Everyone gets a cmu and take it to the backbone.  Get battle buddies.

Backbone is base.  Everytime you are at base do

25 curls, 25 oh press, 10 pull ups or hangs

Escaletor.  5 stations around base of hill.  Run to first station, do the exercise, run back to base.

next time,  run to cone 1 and complete exercise,  then run to 2 and complete the exercise then back to base.

proceed as escalator for all 5 cones.

Cone 1 close to sign at bottomofmatterhorn- 20 squats

Cone 2 at the boats- 20 merkins

cone 3 at corner- 20 BBD

cone 4 at  bottom of stairs- 20 Burpees

cone 5 at Dwayne the rock – 20 derkins

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.