F3 Knoxville

Tag: Mudpuppy

Crotch Rot

THE SCENE: Balls hot…and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 21

Cherry Pickers IC x5

This and That

THA-THANG:

Partner, CMUs alternate curls and tris in the way to Thunderdome

DORA: 1 rep it out, the other takes a lap

400: Double CMU calf raise

200: squats, sumo squats, squrls, lunges

100: Thrusters, Dry Docks, Flamingos

1 burpee after each lap (10+ per guy)

3×5 Burpee breaks

overhead CMU carry back to AO

MARY:
Built in
COUNT-OFF & NAME-O-RAMA
Jagged Pill, Goat Dish, Frosty, I-beam, ShuttleCock, Waxjob, Trunk, Snitch, Mudpuppy, La-z-boy, Ribbed, Excitebike
CIRCLE OF TRUST/BOM:
Community is a necessity. My M and her Bible study are doing an entire study on how to “finds your people.”

For HIMs it’s much easier. To have community you have to put yourself out there for sure. Like Ms. Lippy taught you, if you want to have a friend, be a friend.

More than anything, you can’t have community without BEING THERE. Be present, be involved. Post. Sign up to Q. Take the flag for a spell.

MOLESKIN:
I was dog tired before we started, and lying in a ditch tired when we were finished. Thanks to the men for the push
ANNOUNCEMENTS:
Convergence.

Did someone order Pizza?

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Ranger Merkins (4 ct) IC x 10
  • Windmills (4 ct) IC x 10
  • Cherry Pickers (4 ct – Dog Pound Style) IC x 5

THA-THANG:
Grab a CMU

  • Partner Up
    • Partner A – Drops down for 5 Burpees and 5 Ranger Merkins then runs to catch up to Partner B
    • Partner B – Farmer Carrying both CMU’s – alternating until you reach the base of Matterhorn
  • Rinse & Repeat the following until you reach the top of Matterhorn
    • 10 Sumo Hi-Pulls (Standing)
    • 15 Pizza Box Carry (Traveling Forward)
    • 10 Thrusters (Standing)
  • Mosey to Pull up Bars and deposit the CMU while you take a “Hot Lap” around the Big Island
  • AMRAP Cindy for Time
    • 5 Pull-ups
    • 10 Merkins
    • 15 Squats
  • Repeat Partner Exercise back to AO

MARY:
Appreciate Mayberry calling out some abs to get us finished.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Let your mess be your message. I shared a story on FB to mark the 3 year anniversary of a death of a close friend. I talked about his struggles with his addiction and shed light on some of mine. Ultimately, he didn’t make it, but he left me with the advice to Never Stop working out. As result of sharing this story, his ex-girlfriend reached out to me to say that she hasn’t been herself since his passing. That when she read the post he could hear him encouraging her to get past her excuses and get back in the gym. I told her to send me a message when she gets her first workout in. She said that she was in the gym signing up at that moment! This shows that we relate to people more in the struggle than we do in the good times. Let your mess be your message.

MOLESKIN:
Tried to make this one continuous circuit today, but the new exercises and the multiple locations made it too complex. We just have to take it one circuit at a time.
ANNOUNCEMENTS:
Everyone loved Escape from Haw Ridge!

A Break In The Storm @ DogPound 4-12-22

THE SCENE: Wet with frequent lightning and thunder right up until go-time, when it all dissipated to provide us with a perfect 40 minute window of mostly rainless workout weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20; feet together touch toes 20-seconds; LBAC IC x 5 each way; grab a CMU and mosey across towards the Thunderdome
THA-THANG:
EV.1 – Abs Circuit – 4 exercises > 30 seconds of work / 15 seconds of rest > 4 sets of each before moving to the next > 20 seconds recovery between exercises

1 – Elbow Plank

2 – Flutter Kick

3 – Freddie Mercury w/ full range of motion (we turned the FM into an actual ab exercise instead of a race to see how quickly one can turn his neck back and forth – in standard BBS position, the left foot is raised until the knee meets the right elbow.  Shoulders and foot are then returned all the way back to the ground before switching sides).

4 – Dead Bug

EV.2 – CMU Circuit – (performed at the center circle of the Thunderdome) 8 exercises > 20 seconds of work /  10 seconds of rest > 5 sets of each before moving to the next > 30 seconds to jog to the baseline of the Thunderdome and Bernie back to your CMU

1 – Curl

2 – Toe Tap Block-Overs

3  – Thrusters

4 – Burpee Block-Overs

5 – Single-Arm Shoulder Press (sitting or standing)

6 – Deadlifts

7 – American Hammers w/ CMU

8 – Hip to Halo

MARY:
Booked it back to the AO w/ CMU’s to make it on time
COUNT-OFF & NAME-O-RAMA
5 total with 2 early departures for “meetings”
CIRCLE OF TRUST/BOM:
1 – make Easter meaningful this year.  The culmination of events that occurred on this week so many years ago is the most important happening in all of human history.  Don’t overlook it.  Understand and appreciate the sacrifice that was made, and consider Jesus’s invitation to “come to me”.

2 – Big props to all the Men who’ve toughed it out through the winter months.  As the temps increase so will the size of the COT.  Give yourself a pat on the back if you’ve maintained consistency throughout the cold season.

MOLESKIN:

Matthew 11: 28-30 – Come to me, all who labor and are heavy laden, and I will give you rest.  Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls.  For my yoke is easy, and my burden is light.

ANNOUNCEMENTS:
The Flag is being passed at The Equalizer this Friday, April 15th, at 0530.  Be there.

Pocket Co-Q

THE SCENE: Beautiful,Brisk Mid-Winter Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators, Merkins and a lil this-n-that.
THA-THANG:
We did a little Mosey. Took on pockets charge. Did some laps around the coliseum then Mosey over to high heels parking lot. Mosey and sprints mixed in with some lunges, dips, merkins and squats. Mosey over to the pavilion for some CMU work with Matlock.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Chris Norton and 7 Yards

ANNOUNCEMENTS:
Keep Junk and Ribbed in your prayers.

Pocket Q

THE SCENE: Brisk Late Fall Morning at the Asylum
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The normal Merkins with some stretching mixed in.
THA-THANG:
It all started with some running, Indian Run style. Followed by a little Bataan Death March, Kabul Dirty Dozen and Egyptian Walk.  Finished off with Jack Webbs of course.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 10:9 – “He who walks in integrity and with moral character, walks securely, But he who takes a crooked way will be discovered and punished.

ANNOUNCEMENTS:
Christmas announcements