F3 Knoxville

Don’t stop truckin

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Insert information about the warmup.
THA-THANG:

Mosey to Field 2 for some Krakken
cone in center of field. Cones at 4 corners and 2 on each sideline. Do exercise and qty listed at cone then run to center cone and more to next cone. Keep going till you do two laps or Q says stop. Exercises are:
Imperial walkers 3 ct  x25, merkins x40, SSHx50, , dry docks x40, low squats x20, dips on bench x20, wide Merkins x25,  toe touch planks x20
After completing 1st round run around the perimeter of field and then start second round.

Mosey back to the AO to play some memory. Make a match just do the exercise once and run down to the other end of the parking lot. Don’t make a match, do both exercises and run down to the end of the parking lot.

MARY:
Stuff on  the ground
COUNT-OFF & NAME-O-RAMA

6 pax quidditch not tagged

CIRCLE OF TRUST/BOM:
Make a list of how you serve others. Are you happy with it? Is your obituary going to be a few sentences or a few paragraphs?
MOLESKIN:

this week I was asked why we do back blasts. And my answer was so people can see what we did and pretend like they’re going to do it at home if they missed. Or people want to see who was at the work out, or they would like to use it another time, or for no reason at all. I told him I’d like to do backblast because I like to write all kinds of weird stuff like the fact I saw a cat that was the largest cat I’ve ever seen this morning. It was white with black spots. it looked like a friendly cat. If I was a cat I think we would be friends. I often wonder about being a cat myself. What would I look like. Would I have a personality like a cat or would I have a personality like a dog. I think I would like to be a cat with a dogs personality. I think that would be funny. Do you like funny things? I like to laugh. Laughing is good. Ha Ha Ha Ha Ha Ha Ha Ha Ha. Do you like soup? Soup is delicious. I’m just kidding I don’t like soup. I like sandwiches. F3 is fun except for when it’s really hard. Then it’s not so much fun. Sometimes I feel like I’m a bird and I can fly way. Again I am kidding, birds creep me out, I’d much rather be a dragon. I hope you have enjoyed reading this. Adios amigos.

ANNOUNCEMENTS:
Meal train- Butters, Maryville launch

Touching Dwayne and doin laps

THE SCENE: BEAUTIFUL. PERFECT.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

We did some side straddle Hops because it is mandatory at every F3 work out, we did some push-ups we did some Rockettes, and we did some cherry pickers for the old men including me.
THA-THANG:
X marks the spot (for not necessarily pain stations but slightly uncomfortable stations that some people may not find that uncomfortable, but some people might so we’re going to call them not necessarily pain stations.)

at every exit along the loop you do the following exercises adding one quantity at each X. Start with Merkins and do one on first X 2 on second X etc. Total of 10 Xs. at X 5 run up hill to touch Dwayne (The Rock) and back down to continue loop. Change exercise each lap. They are:

  • Merkins
  • Squat jumps
  • Shoulder tap Merkins
  • Lunges per leg
  • Arm raise Merkins

MARY:
We circled up for some plank ring around the Rosie. Doing push-ups each time someone completes a lap. Then we did some leg raises and V ups.
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
I didn’t have anything formally prepared but I wanted to speak to the packs about service. We have a God given gift as men to help others. Often times we don’t look for ways to serve but wait until they’re given to us. I challenge them in to look at Waze this week and try and find opportunities to serve someone else. Whether it be talking to someone that needs help, bringing food to someone, whatever. Just look for opportunities. Then butters shared about a woman he met through his work that needs help With food while she is down with a hip injury.
MOLESKIN:
It has been several weeks since I have been out to the dog pound or any F3 work out for that matter, and before that I was very sporadic. I’ve been dealing with several injuries as well as straight up laziness. I miss the camaraderie and they work out very much. My day was so much better after working out although I am pretty darn sore today. It was also great to see @underhand out there again after a two-year hiatus.
ANNOUNCEMENTS:
Maryville launch announcement,

ExciteTank part 1

THE SCENE: Chilly and extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

The regular stuff.
THA-THANG:
Mosey to steps

Partner up . Partner 1 does 10 of every exercise until partner 2 returns from the run up to Dwayne Johnson and around the boat.
exercises are:

  • Merkins with 10 arm presses
  • Squats with rocketttes
  • 4-ct flutters
  • Dips on the curb
  • Iron mikes 2=1
  • 4ct shoulder taps
  • jump squats
  • Sprint to gas tank and back

Turn it over to Excitebike for……

mosey the long way around to the Backbone on Matterhorn. Do the following

  • 10 knee ups- lunge up to pole
  • 5 pull ups-Bernie up to pole
  • 10 left/right knee ups- run up to pole

there were other painful items that only Tweet-E did because he be so dang fast.
mosey back to AO.

MARY:

31 flutters, MudPuppy inspired dead bugs, cobra Kais, and BBS from a late arriving Mayberry.

COUNT-OFF & NAME-O-RAMA

10

CIRCLE OF TRUST/BOM:
How great is our God?
The super computer “Summit”  in Oak Ridge is able to spit out answers to 200 quadrillion calculations per second. It is the size of two tennis courts and takes 4000 gallons of water per minute to pump through its coolant system so it doesn’t overheat.
Man made this. God made man. You do the calculation. God is bigger than any of our problems.

MOLESKIN:

Mayberry joined us at the end to go over some really good reminders of how we need to be acting at the workouts. We all enjoy each other‘s company and love to joke around but sometimes we can get out of hand with some of the crude comments and language. The dog pound is a great AO, but we can always improve. Also, we need to do a better job with FNGs and new guys to make them feel welcome.

ANNOUNCEMENTS:
None

A couple planned routines and some random stuff

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Insert information about the warmup.
THA-THANG:
Mosey to the south parking lot With a CMU.

line up with a  CMU in front of you. Do 25 squat, curl, press tris and sprint to end line and do 5 burpees, sprint back and Repeat while walking CMU to next cone but knocking off 5 reps. 20, 15, 10, 5.

Mosey to ice rink. line up on goal line. One lax ball per person. Squat walk (with your back straight!)while bouncing ball with palm (no catching it and dropping) Continue and repeat twice or till everyone looks completely uncoordinated.

Partner up across from each other on side lines.  Each has a CMU but only one lax ball. Throw ball to partner with one bounce. Do a blockee , partner throws it back and does blockee. Repeat till Q says stop.

*At this point I start making stuff up.
Curl-press-tri walks across the ice rink. line up on end lines and do 2 big circles around the face off circles of side shuffle planks. Then side lunges around two circles. Then sprints from end line to end line x7. (I may be out of order…but does it really matter. ) by the way, if you are reading this, post the letter D of the Dog Pound chat. I’m guessing no one really reads this past a certain point. Mayberry might since he missed. Well, back to the backblast…hummm not really sure what else we did. But we stayed busy. No one was cold. Well maybe ur fingers were. 

mosey to AO.

MARY:
Flutters with block presses x31
COUNT-OFF & NAME-O-RAMA

11 pax

CIRCLE OF TRUST/BOM:
“The problem with quotes found on the internet is that they are often not true.” -Abraham Lincoln

big party at the DeFrancos house!  Story of party getting out of control quickly.

there are so many things that look accurate but have no truth in it at all.
example: “Good things happen to good people”, “Follow Jesus and your life will be perfect” God has never promised a perfect life with no troubles. In fact, he says that once you become a Christian your trials will continue and possibly get tougher. BUT….you now have hope. You have hope because you know the end. You know that with what ever you face you can and WILL Overcome with Jesus. . May not be on your time, but as a follower of Jesus you know that you are forgiven and that ultimately you will have all of your troubles and debts paid off.
So, is it going to be easy?……. Nope, will we win?…..yep!

Here is another quote from a president from our bible Devi: “Courage is not the absence of fear, but rather the assessment that something else is more important than fear.” – Franklin D. Roosevelt

God is not controlled by fear. Have courage thru trials by trusting God.

MOLESKIN:

tweet-e gets the “most patriotic award” on “voting day” for his super rad American Flag shorty short/spandex combo! And…Cavalier gets the “best new nickname hand sign” award

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The left won?

THE SCENE: Classic gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SHH X20

10 tempo Merkins

20 squats

20 BACs
THA THANG:
Mosey to pull up bars carrying a CMU. Do 10 OH presses, tris and curls every so often
Goal to move all 5 of your team’s CMUs to the top of the hill
You can move them to the next cone only by doing one of the exercises below. You can’t repeat an exercise until you have done them all.
10 burpees
20 Merkins
20 squats
Run to speed bump and back
10 pull ups
After exercise, run to CMU and overhead press it while walking it to the next cone.
You can also move the other teams CMU back a cone but not both
First team to get all 5 CMUs to top wins.
(Aladdin’s pointed out that the left kicked the right’s butt confusing several pax that thought he was making a political statement)
Partner up
One partner takes both CMUs and farmer walks them and swaps halfway. At the bottom the Matterhorn. One partner farmer walks with both CMUs while other does 5 burpees and then catches up. Swap.
At boat, each takes one CMU and heads to AO.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
Leadership in our family. Lead by example, teach and don’t dictate. Explain and don’t bark orders.
MOLESKIN:
Good push from the Pax this morning. A little competition pushes everyone
ANNOUNCEMENTS:
None