F3 Knoxville

Tag: Ribbed

Tabata Refresh

I copied this Q and BOM from a previous BB in June of 2021. I fully intend to only recycle Q’s and BOMs this year! Yes, I am going to take other people’s.

THE SCENE: Rainy – Meet at the Pav-A-Lon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I forgot my Weinke in the car so Tweet-E & Ribbed helped out. Then finished with some Tempo Merkins & of course – Cherry Pickers.
THA-THANG:
Welcome to TabaTa! Tabata = 20 seconds of work followed by 10 seconds of rest. Each Tabata is 4 minutes or 8 total rounds. We did two exercises per Tabata. Each Tabata had a 1 minute Interlude in between.

  • Tabata 1
    • Imperial Walkers & Shoulder Taps
  • Tabata 2
    • Single Leg Burpee (no merkin) & Dips
  • Tabata 3
    • Pull-ups (assisted or hangs) & HRR Merkins
  • Tabata 4
    • Squat Hops & Crabbettes (I want to call it the Crab & Grab)
  • Tabata 5
    • Plank Reach Throughs & Side Raises (surprisingly difficult)
  • Tabata 6
    • American Hammers & Mountain Climbers
  • I’m out of Tabatas so let’s run up to the gate and back. Also gives us street cred for working out in the rain.
  • Tabata 7 (from the hip)
    • DOMO Squats & BBS
  • Tabata 8 (from the hip this time, not last)
    • Hangs and Merkins

MARY:
Broga – Stretch those hips & glutes out (we’ve not made any improvement on this)
COUNT-OFF & NAME-O-RAMA
Four Horsemen – Lucky 11 today
CIRCLE OF TRUST/BOM:
From As a Man Thinketh – “A change of Diet will not help a person who will not change his thoughts. When a person makes his thoughts pure, he no longer desires impure food.” – James Allen

Stress eating, grazing, overeating, overindulging – call it what you will. This is something that I have struggled with for my entire life. Judge’s comments in the weekly newsletter motivated me to talk about it in the COT. A devotional or article that I came across in the last couple of months told me that when we surrender to Christ that we are FREE from all SIN in our life. Whatever we are holding onto is something that we haven’t yet surrendered. This is my stress eating habit. I was praying into it and felt like I was given permission to eat “all that is Holy”. What is all that is Holy? I ask God in a jokingly manner – “everything you pray over” is what came to mind next.

Man, what a realization!!?! I never pray over the handfuls of candy, or scoop(s) of peanut butter that I find myself eating. I never pray over my 3rd or 4th cup of coffee and never I have asked God to bless a 2nd helping of Ice Cream.

What if instead of just impulsively eating whatever carbohydrate or sugar laced item I can find… I said a prayer and asked God to bless it? Can it really be this simple? I tell you, like most rewarding things in my life. It is that simple, at least it seems to be, but it’s not easy. I wish I could tell you that I have absolutely mastered it and have given this sin away to be free once & for all from it’s grasps. Instead I tell you, that I’m in the middle of the fight. I’m in the battle. I’m still getting beat up. But… I’m glad to be in the fight!

According to James Allen, it starts with making my thoughts pure.

MOLESKIN:
Tabata is great way to push yourself. It’s only 20 seconds of work… how hard could that be? Apparently there are some good Tabata Timers out there and I don’t have to use the prerecorded, covers that these dudes were jazzed about.
ANNOUNCEMENTS:
Wesley House workday coming up, Off the Chain – keep your brothers in your Prayers! <- This is not relevant lol

Heavy at the Equalizer

THE SCENE: Just north of shorts weather.

F3 WELCOME & DISCLAIMER Done and Done semi-ok!

WARM-O-RAMA:

Typical Blindside Warmup-y things: 

SSH IC x15 | LBAC IC x10 each way | Cherry Pickers IC x5 | Little bit of this, a little bit of that

THA-THANG:

Equalizer’s First Heavy Workout:

Mosey to Smokehouse for CMUs, take to Pickleball Courts. PAX each choose a cardboard piece. Do AMRAP of the exercise while the PAX with the “Blockees” piece does 20. Once done, rotate clockwise to the next exercise. 

  1. Blockees
  2. Goblet Squats
  3. OH Press
  4. Bench Press
  5. Curls
  6. BBS with CMU Press
  7. Lunges with CMU Twist 
  8. Rows 
  9. Jump Rope
  10. Calf Raises
  11. CMU Merkins
  12. Squat Thrusters with CMU

Return CMUs to Smokehouse, return to AO

MARY:

Flutter Kicks IC x20 | Box Cutters IC x15 

COUNT-OFF & NAME-O-RAMA

13 HIMs; 0 FNGs; 4 PreRuckers  

CIRCLE OF TRUST/BOM:

Quote from St. Augustine: 

Now, may our God be our hope. He Who made all things is better than all things. He Who made all beautiful things is more beautiful than all of them. He Who made all mighty things is more mighty than all of them. He Who made all great things is greater than all of them. Learn to love the Creator in His creature, and the maker in what He has made.

ANNOUNCEMENTS:

The Equalizer will start doing “Heavy” workouts on Wednesdays. While today was obviously Monday, this will start to be the norm on Wednesdays moving forward with the official start on April 5th. Get some diversity in our workouts and promise some of those guys who want to have a little less running in their lives an opportunity to get some work in.

It’s raining and cold

THE SCENE:  38 rain AKA gross
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
8 man makers

cherry pickers

2 Burpees
THA-THANG:
mosey over around stone henge and over to the bath house.

2 burpees and mosey back to the pavilion.

  • Tabata timer 10 sec rest and 50 seconds on
  • Bulgarin split squats
  • rest
  • merkins
  • rest
  • shoulder taps
  • rest
  • V-Up
  • rest
  • BBS
  • rest
  • jump squats
  • rest
  • Flutter Kicks
  • rest
  • Around the clock merkins
  • rest
  • step ups
  • rest

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
reflected on the Group in F3

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Oh, the Places We Will Go

THE SCENE: Beautiful 27 degree darkness
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH

Abe Vagoda

Rockettes

This and That
THA-THANG:

7s – merkins and pull-ups

11s – big boys and SSHs (4 count)

21s, 20 overhead press, 20 rows

EMOM – 10 box jumps, 10 ground dips, 10 crunches

EMOM – 10 squats, 10 CDDs, 10 freddie mercs

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
Proverbs 1:8-19

January Metric + Following Your Vocation as a Father

THE SCENE: Just north of shorts weather.

F3 WELCOME & DISCLAIMER Done and Done well!

WARM-O-RAMA:

Typical Blindside Warmup-y things: 

SSH IC x15 | TieFighters IC x10 each way | Tempo Squats IC x10 | Little bit of this, Little bit of that

THA-THANG:

January Metric Workout:

  • 150 Curls
  • 125 CMU Squats 
  • 100 OHP
  • 75 CMU Swings 
  • 50 CMU Squat Thrusters 
  • 25 Blockees 

After every 25 reps, run 25 yards, do two burpees, and return to start 

Each round is 525 reps (don’t count burpees). 

How many did you get? Record the total HERE

MARY:

Fellowship Mosey™ to the Smokehouse to return CMUs as Mary 

COUNT-OFF & NAME-O-RAMA

14 HIMs; 0 FNGs; 3 PreRuckers  

CIRCLE OF TRUST/BOM:

Excerpt from the foreword of “Man to Man, Dad to Dad: Catholic Faith and Fatherhood” by  Brian Caulfield:

I hear from many men who are quietly yet heroically living a life according to conscience, guided by natural law and the teaching of the Church. Even if they have not lived perfect lives, these men understand the dual meaning of the term “Fathers for Good.” First, once a man has a child, he is a father for good– there is no giving back the gift or commitment that comes with responsibilities. Second, every man, amid his own sin and weakness, deep down wanted to be a good father. He wants to offer something of lasting value to his child that only a father can give. He knows that despite many negative portrayals in popular media and culture, there is a great dignity in the role of father. 

Despite our best efforts, these are still difficult days for men and for fathers. Our identity and duties have been in flux for decades, and it is time for us to start building something new and better from the shifting sands of our culture. It’s time to build the next Greatest Generation. If you’re a man who has faith even the size of a mustard seed, there is a path for your marriage and your fatherhood that leads to the greatest satisfaction a person can have in this world– the grace and accomplishment of finding your vocation. True fatherhood is a call from God the Father. 

ANNOUNCEMENTS:

5.11 Memorial Ruck tomorrow (1/21) at 8 am at 5.11 Tactical in Cedar Bluff. Perfect opportunity to double up with a beatdown at TruckStop from 6-7 then hit the ruck afterward!