F3 Knoxville

Tag: Ribbed

“You’re Not Handsome Enough to Be Blindside” and other rude things PAX say

THE SCENE: Gagging, I mean gorgeous.
F3 WELCOME & DISCLAIMER

An unnamed, smart-mouthed PAX besmirched the good name of Krystal.

WARM-O-RAMA:
SSH, Grady Corns, Tempo Squats — All IC x12 (also known as a sackful)
THA-THANG:
A number of hot, steamy, onion-scented exercises were performed. These included:

  • Bermuda Triangle: Squats, Squat Jumps, and UGA Cheerleaders at the corners; lunge between. A sackful of each exercise. Rinse and repeat x3.
  • Bermuda Triangle: Box Cutters, BBS, and Flutter Kicks at the corners; bear crawl between. A sackful of each exercise. Rinse and repeat x3.
  • 12s (*ahem* also known as a sackful): american hammers at top of the world, step-ups at bathhouse pavalon — recover was called before finishing, because sometimes it’s wiser to stop

MARY:
Nah
COUNT-OFF & NAME-O-RAMA
12, of course
CIRCLE OF TRUST/BOM:
Do your best, pay attention to details, have a great attitude.
MOLESKIN:
There were some sad clowns playing pickleball outside of the posted hours.

Also, two HIMs who I’ve worked out with almost every week for years—who have a profession in common—just met each other today. Good reminder to break your routine every once in a while.

 

Stop Stopping

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

THA-THANG:

Warm-up
One Squat
Mosey to the ThunderDome.

Workout (35 minutes): Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuit twice.

1. Catalina Wine Mixer: Burpees
2. Mountain Climbers: Mountain Climbers (No modification needed)
3. Monkey Humpers: Jump Squats
4. Low Slow Flutter: Plank
5. Lunges in Cadence: Alternating Lunges
6. Merkins: Push-ups
7. Freddie Mercury: Bicycle Crunches
8. High Knees: High Knees

Cooldown (5 minutes): – No time
1. Side Straddle Hop – 1 minute
2. Shoulder Pretzels – 30 seconds forward, 30 seconds backward
3. Standing Quad Stretch – 30 seconds each leg
4. Standing Hamstring Stretch – 30 seconds each leg
5. Shoulder Rolls – 30 seconds forward, 30 seconds backward

Remember to adjust the exercises based on your fitness level and feel free to modify them as needed. Take breaks when necessary and stay hydrated throughout the workout. Enjoy!

MARY:
Stop Stopping!

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.

It’s Gonna Be May (Metric)

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER Done.
WARM-O-RAMA:
Warm ups? We don’t need know stinkin’ warm ups
THA-THANG:
May Metric Workout

MARY: None
Insert information about any additional post-THANG work (if applicable). None
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
“You are not here merely to make a living. You are here in order to enable the world to live more amply, with greater vision, with a finer spirit of hope and achievement. You are here to enrich the world, and you impoverish yourself if you forget the errand.” Woodrow Wilson
MOLESKIN:
Some HIM stuff went down. TCLAPS to Stripped and Mouthwash for changing Choir Boys flat tire. No third leg was affected.
ANNOUNCEMENTS:
Hardship Hill and something else.

Adventures in Babysitting

SCENE: Bright and Warm

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x36
  • Grady Corns ICx36
  • Rockettes IC x18

THA-THANG:

Nines – Step Ups (4ct) at Flag Circle. Merkins at playground.

Nines – Squats at playground. Dry docks at Bermuda Triangle.

Nines – Lunges (each leg) at Bermuda Triangle. Dips at the pavalon.

CIRCLE OF TRUST/BOM: Thanks. 

Gleaming The Cube

THE SCENE: 60 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 Windmills in cadence
Tempo Squats
Hairy Rockettes
Cherry Pickers
5 burpees on your own
Bear Crawl in to Hi Five, Crawl Bear back x2
THA-THANG:

Bernie to the CMU.

  • First person there moves the CMU towards Admiral Park while the group does the 1st exercise, the group will sprint to the CMU, another person will begin moving the CMU while the group does the next exercise.
  • Excercises: 8-ct Merkins, Flutter Kicks, SSH, Squats
  • Rinse and repeat 🔁
  • We sprinkled some Soul Claps, Pull Ups, and Rifle Carries

MARY:
20 CMU Curls while group did random core work.
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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Today I’m discussing the 13th pillar which is the final pillar:
Generous
The verse for this pillar is Proverbs 11:25

“The generous will prosper; those who refresh others will themselves be refreshed.”
– Proverbs 11:25 NLT

You can’t out give God! I encourage you to be more generous… This is not just with money, but with time as well. We were put here to serve. Give blood, volunteer for something you’re passionate about, help someone without expecting or wanting anything in return. These acts not only help others, but they are so rewarding. You will feel good as well !!

Jesus shows us how it’s done in 2 Corinthians 8:9 it says:
“You know the generous grace of our Lord Jesus Christ. Though he was rich, yet for your sakes he became poor, so that by his poverty he could make you rich.” – 2 Corinthians 8:9

Keep giving and you will never be without!!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.