Ribbed – Page 19 – F3 Knoxville

Hodor

November 1, 2019 Ribbed

THE SCENE: gloomy with a chance of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers

some of these some of those
THA-THANG:
- CMU and mosey
- Hodors from one end of the parking lot to the other 4x
  - 10 hodors then run to the other end of the parking lot then 10 hodors then run back to the beginning
- CMU and mosey to another corner
- 100 overhead press to failure then run to the corner of the parking lot
- 50 goblet squats to failure then run to the corner of the parking lot
- 25 burpees ” ” ” “
- 25 curls for the girls
- Run to the corner closest to the tennis courts
  - 4 corners
    - 25 scissor kicks
    - 25 v up

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
5 men
CIRCLE OF TRUST/BOM:
thankful for the men who keep me accountable to keep coming in the workouts.

“Fall”

September 18, 2019 Ribbed

THE SCENE: balmy not cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops

Cherry Pickers

Count of 1’s and 2’s
THA-THANG:

Indian run to Sophmore hill.
two locations to work out
Group 1
- 11’s squats and merkins
Group 2
- 11’s overhead press and 4c pickle pounders
After completing 11’s the groups switched locations
Mosey to drive through and 25 count reverse crunch
Run back to Flag

MARY:
Bug splats
COUNT-OFF & NAME-O-RAMA
21 HIM’s
CIRCLE OF TRUST/BOM:

Work hard and complete the tasks set before you men. Like our Savoir who worked perfectly to complete his task and said “it is finished”

Keep going, don’t give up. Plank destroyers for all!

August 1, 2019 Ribbed

THE SCENE: Nice balmy morning at the dog pound.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

THA-THANG:

Mossied over the the dock area.

rounding the parking lot stopping at every light pole we do the follow exersies. 1 per pole

plank destroyers
crabets
donkey kicks
mountain climbers
Freddy Mercurys
burpees
squat walkers
iron mikes
monkey humpers
peter parkers

COUNT-OFF & NAME-O-RAMA
11 HIMS made it happen today.
CIRCLE OF TRUST/BOM:
Thank you guys for coming and pushing me. This group keeps me aright in a busy and crazy life.
MOLESKIN:
hold me accountable to Q once a month at least.

Ribbed’s route 66 at the Dog Pound

February 27, 2018 Ribbed

THE SCENE: A Nice Cold 34 Degree and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 25x
Tempo Squats 15x
Baby Arm circles 14x
Some of these and some of those

THA-THANG:
Mosey to the parking area in front of the trailer.

Route 66 with Start Jax
- waiting for the 6 with hello dollies
Ribbed’s 66
- 10 Burpee’s at first list
  - backward lunge to next light
- 10 tempo squats next light
  - hello dollies 10x
- 10 American hammers 4count
  - High needs to the next light
- 10 Burpee’s
  - berny sanders to the next light
Route 66 from the far side of the parking loop.
- Iron Mikes
11’s in the small loop
- American Hammers out to Carolina Dry Docks

Mosey to the AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Parents, if your eyes ever see or your ears ever hear the sin and weakness of your children, it’s never an accident, it’s never a hassle, it’s never an interruption; it’s always grace.
-Paul David Tripp-

Ribbed 66

January 11, 2018 Ribbed

THE SCENE: It was a balmy 49 degrees with a little mist as 18 men gather together for a BOM
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 15X

Tempo squats 15X

Baby Arm circles (forward and backward) 15X

Some of these and those

THA-THANG:
Two lines and we Indian ran to the middle of the parking lot around the restaurant. We stopped at the break that runs down to the boat ramp and started with 11s. 10 Carolina Dry Docks and run to the other side of the split and do 1 Big boy sit up and rinse and repeat all the way down.

Ribbeds 66
- lunges to the next light pole
  - 10 Burpees
- Berny sanders to the next light pole
  - 10 Star Jaxs
- Reverse Lunges to the next light pole
  - 10 Burpees
- Sprit to the end of the parking lot
  - 10 tempo squats
Mosy to the AO stopping to do incline merkins 15X
- 20-yard increments we did the following:
  - Bear Crawl to one side then 10 Big boys situps
  - Bunny hope to one side then 10 tempo squats
  - lunges to one side then 10 stare jax

Circle up

10 Burpees
10 Box cutters

COUNT-OFF & NAME-O-RAMA
18 men: LaZyBoy, Bartman, Butters, Scutter, Pogo, Frosty, junk, waxjob, Mayberry, sparky, detention, compost, abacus, shooter, Frenchie, ibeam, booger, ribbed.

Thank you all for your example and faithfulness. It’s been a year since I started working out with F3, its because of all you men that keep asking me where you been, that I keep coming. As I look to goals for 2018 I look to lead at f3 at least once a month.