F3 Knoxville

Tag: Ski-Dog

(No) Cones of Shame

THE SCENE: Low 70s and clear. Moon is supposed to be just about full, but must be below the horizon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
5x Cherry Pickers IC
5x Cobra Burpees OYO
15x Rockettes IC
10x Tempo Lunge IC
10x Tempo Merkins IC

THA-THANG:

Mosey to the skate park and partner up for some Dora.
100 V-Ups
200 Squats
300 Shoulder Taps
Flutter kix for the six
Running partner crosses the skate park, vaults over the wall, one burpee, vaults back over and returns to relieve.

Mosey back to the AO and grab a CMU. Line up by the tennis court.
First man in line calls exercise for 25 reps. Run to the light pole and back. R&R.
Exercises called:
Tricep Extension
Squat Thrust
Lawn Mower
Curl
Blockee
That’s about enough… Put up the blocks.

MARY:
25x Flutter Kicks IC
15x Crunches IC

COUNT-OFF & NAME-O-RAMA
9 PAX this morning, not including the maniac who came streaking out of the woods.
CIRCLE OF TRUST/BOM:
I struggled with motivation at work yesterday. I certainly didn’t give it my all. As I lay in bed reflecting, Colossians 3:23 came to mind: “Whatever you do, work heartily, as for the Lord and not for men.” I was working for men yesterday, and men who I didn’t feel necessarily deserved “hearty” effort at the. But the Lord deserves such all the time.

MOLESKIN:
YHC arrived early with a plan to set up some laps at the track. Hopped out of the car and dug around in the back for my cones. Where are they? Oh… I left them at Shamrock last time I Qd over there. Crap. Time to audible!

ANNOUNCEMENTS:
Off the Chain coming up Aug 21! Get signed up!

Blockee Dogs Hang’n by the Totem Pole

THE SCENE: Not too bad.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, Temp Merkins, Tempo Squats, LBACF, LBACB, SSH
THA-THANG:

  • Grab a CMU from the pile.  Descending Blockee Sets – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • Mosey North to Light Poles.  Totem Pole: 10 8ct Body Builders, 9 Iron Mikes, 8 Elbow Planks, 7 Double Burpees, 6 Jump Squats, 5 Shoulder Taps, 4 Round the Clock Merkins, 3 Monkey Humpers, 2 BBS, 1 CDD
    • Perform all exercises with indicated reps.  After each round, Mosey to where road splits and back, repeating the exercises again but marking off the top exercise every time you return.

MARY:
Planked for the remainder of time – 3 minutes
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
Be the man who brings a peaceful presence into the room.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Sign up to Q!

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.

Greatfullness

THE SCENE: 62 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

7 wind miles

one burpee

THA-THANG:
Go pick up a CMU and mosey to the skate rink and we have 9 items to get through. 40 seconds on with a 10 seconds rest.

  • Curls
  • Freddy Mercury
  • Air Taps
  • Blockies
  • OHP
  • LBC
  • Tricep Extensions
  • Merkins
  • Squat thrust

MARY:
Thankfulness is something I got am reminded of from this past weekend. I encourage everyone to be grateful to those who have sacrificed. 

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
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.

Dog Pound Tree Biscuit

  • Welcome: 43 degrees –
  • Warmup:  10 SSH, 10 Windmills, 10 Cherry Pickers
  • Workout:  The Tree Biscuit
    • As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.
    • Rules:
      1. One Tag: A tree only gets tagged once
      2. Scale = Skip: Skip a burpee if you need to but stay with the pack always.
      3. Tag Turns: Be sure to take turns tagging/slapping a tree
      4. Cadence Call Out: The group also calls out the running total, not just the tagger. The tagger calls it out first though. the louder the better.
      5. No Shrubs: Don’t waste time & energy on shrubs – skip the shrubs – tag the trees
      6. No Poison Ivy: Pass trees that are surrounded by shrubs, ivy, waist high grass.
      7. Terrain Caution:  Be careful when running not to twist and ankle – trees have lots of bumpy roots around them.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
      8. Milestones Celebrations: At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.
    • Previous Tree Biscuits:
  • Wrap – up:
    • The Spirit and the Flesh struggle:
      • Romans: 7:19 For the good that I want, I do not do, but I practice the very evil that I do not want. 20 But if I am doing the very thing I do not want, I am no longer the one doing it, but sin which dwells in me.
      • Galations 5:17 For the flesh sets its desire against the Spirit, and the Spirit against the flesh; for these are in opposition to one another, so that you may not do the things that you please.
      • Numbers: 15:39It shall be a tassel for you to look at and remember all the commandments of the Lord, so as to do them and not follow after your own heart and your own eyes, after which you played the harlot,