Tag: Ribbed
Around and around and around and….
THE SCENE: starting to cool down…”look at that moon”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; windmills x10; imperial walker x10; Grady corns x10; cherry pickers x5; little bit of this and a little bit of that.
THA-THANG:
Mosey to splashpad for a 5-minute complex
- minute 1 — reverse lunges
- minute 2 — reverse lunges + squat
- minute 3 — reverse lunges + squat + inch-worm
- minute 4 — reverse lunges + squat + inch-worm + merkin
- minute 5 — reverse lunges + squat + inch-worm + merkin + shoulder taps
Around and around and around:
- Round 1 — 10 burpees and lap around parking lot
- Round 2 — 10 burpees + 10 iron mikes + lap
- Round 3 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + lap
- Round 4 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + 10 squat jumps + lap
- Round 5 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + 10 squat jumps + 10 plyo-merkins + lap
- Round 6 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + 10 squat jumps + 10 plyo-merkins + 10 v-ups
Mosey to flagpole for some Mary
MARY:
Flutter-kicks x20; BBS x25; Hello dolly’s x20
COUNT-OFF & NAME-O-RAMA
7 PAX
CIRCLE OF TRUST/BOM:
Grateful for you guys. We say it often, but we probably wouldn’t push ourselves if we were alone.
Choir Boy’s Night Out
THE SCENE: Oh the weather outside is … weather
F3 WELCOME & DISCLAIMER Done and done well-ish
WARM-O-RAMA:
Typical Blindside warm-up:
SSH IC x25 | LBAC IC x10 each way | Little of this, little of that | Cherry Pickers IC x5
THA-THANG:
Mosey to Flagpole for what is definitely NOT Ghostman Baseball, but a new routine that will be called “Choir Boy’s Night Out,” since no one scores during this routine.
Partner up. One partner stays at the Flagpole and does an ab circuit OYO, while the other takes off. Run to “1st Base” does the exercises, returns, and partners swap. Next round go to 1st then 2nd, Final round includes 1st, 2nd, and then 3rd. No one scores.
- Exercises at each base
- 1st: 10 Merkins, 10 BBS, 10 Squats
- 2nd: 20 Merkins, 20 BBS, 20 Squats
- 3rd: 30 Merkins, 30 BBS, 30 Squats
- Ab Circut at Flagpole
- V-ups
- Hello Dollys
- Heel Touches
- When the majority of the PAX returns, turn around and pick up the SIX and help finish the work
- Fellowship Mosey™ back to the Flagpole
Just enough time for a round of 7s at the Flagpole:
- Dips
- Shoulder Taps (2-count)
Fellowship Mosey™ back to the AO
MARY:
A short session of SWB (Stretching with Blindside)
COUNT-OFF & NAME-O-RAMA
9 HIMs; 0 FNGs; 3 Pre-Ruckers
CIRCLE OF TRUST/BOM:
Hell on earth is meeting the man you COULD’VE been.
ANNOUNCEMENTS:
F3Knoxville Family Picnic this Sunday, Sept. 11th, sign up link on Slack
9/11 Memorial climbs are available, see Slack for details
Shovelflag Handover at the DogPound on Thursday, September 22nd
Brolympics Nov. 5th at the Asylum AO, 0645 start time. Look for a signup link soon.
Thunderdome
THE SCENE: 69 and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH
5 Cherry pickers
some of these and some of those
THA-THANG:
mosey to the thunderdome and partner up. One partner runs around the outside of the dome while the first partner does the exercise.
- 100 merkins
- 150 squats
- 200 lunges
- plank for the 6
- 25 4X iron mikes
- 50 4X V-ups
- 100 4X BBS
MARY:
some streaching and mumble chatter
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:
1 Corinthians 1:4
remember grace today when you speak to others
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Sunday – Cookout
https://docs.google.com/forms/d/e/1FAIpQLSdulvetg-2WnzdoQPO84VeusnTWCK8sd5a0miTgjMcarVSDnA/viewform
Time is a Flat Circle at The Equalizer
THE SCENE: Good weather, looks like we got a break from the humidity (@ least that’s what Mike Witcher was saying on WBIR…)
F3 WELCOME & DISCLAIMER Done, but over some chatter from the PAX, disclaimer still counts… I think
WARM-O-RAMA:
Typical Blindside-y warmup –> SSH IC x25 | LBAC IC x10EW | Tempo Squats IC x10
THA-THANG:
All “Timing-Type” routines this morning.
Tabata (30 seconds of work, 15 seconds of rest) x8 for 3 rounds with a lap down and around Stonehenge after each round at the SplashPad
- Freddie Mercury
- Imperial Squat Walkers
- LBCs
AMRAP (As Many Rounds As Possible) 7 mins at the Bathhouse
- 5 Pull-ups
- 10 Merkins
- 15 BBS
EMOM (Every Minute On the Minute) 5 rounds at the FlagPole
- 5 Box Jumps
- 10 Squats
- 15 SSH
MARY:
Fellowship Mosey (TM) from Flagpole to AO turned into a JailBreak run because the AOQ (not the QIC of the workout) needed to leave early … hmm not protocol I don’t think…
COUNT-OFF & NAME-O-RAMA
12 HIMs; 0 FNGs; 3 Pre-Ruckers
CIRCLE OF TRUST/BOM:
I have a Daily Men’s Devotional on the middle console of my van. My thought of having it there was that I will see it every day and read the paragraph and prayer for each day one of the times I am getting in and out of the van. Because I am not the *best* at follow-through, I usually only actually read it once or twice a week. It’s there every day and I see it, but I have stopped seeing it. It has become like a pebble in your shoe. At first, it is annoying and you notice it constantly. However, after a while, you get used to it and stopped noticing it.
All this to say, I need to be better with my prayer life. I have gone in spurts of praying every day, but it almost never lasts. Speak it into existence, right?!