F3 Knoxville

Tag: Ribbed

New Tables, Don’t Tell TapOut

THE SCENE: Warm.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | Grady Corns IC
  • Windmills IC | Rockettes IC
  • SSH IC

THA-THANG:

Mosey to Splash Pad. Descending Ladder.  Do 12 exercises, take lap, drop the top. Do 11 exercises, take lap, and drop the top one.  Etc…

  • 12 — 4-Count Shoulder Taps
  • 11 — 4-Count Hello Dolly
  • 10 — Lunges (each leg)
  • 9 — Merkins
  • 8 — Squats
  • 7— CDD
  • 6 — 4-Count Imperial Walkers
  • 5 — Dips
  • 4 — Step-Ups (each leg)
  • 3 — 4-Count SSH
  • 2 — Pull-Ups
  • 1 — Burpee

MARY:

  • American Hammers IC
  • Flutter Kicks IC
  • V-Ups

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Cobra Kai

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Responsive Reading – His faithful love endures forever.

Psalm 136

1 Give thanks to the Lord, for he is good!

His faithful love endures forever.

3 Give thanks to the Lord of lords.

His faithful love endures forever.

4 Give thanks to him who alone does mighty miracles.

His faithful love endures forever.

5 Give thanks to him who made the heavens so skillfully.

His faithful love endures forever.

6 Give thanks to him who placed the earth among the waters.

His faithful love endures forever.

7 Give thanks to him who made the heavenly lights—

His faithful love endures forever.

8 the sun to rule the day,

His faithful love endures forever.

9 and the moon and stars to rule the night.

His faithful love endures forever.

23 He remembered us in our weakness.

His faithful love endures forever.

24 He saved us from our enemies.

His faithful love endures forever.

26 Give thanks to the God of heaven.

His faithful love endures forever.

Two takeaways: God’s faithful love endures forever. And, we should give him thanks.

Either the AOQ Loved It, or the Music Was Too Loud to Hear His Cries… Who’s to say?

THE SCENE: Tastefully Temperate

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Grady Corns | LBACs

THA-THANG:

35sec on each exercise. 10sec rest. Take a lap around track after each round. 2 different sets/sides of exercises. Alternate them. Stations included:

 

  • A Side // B Side
  • Hand-Release Merkins // Inch Worms
  • Broad Jumps // Smurf Jacks
  • Imperial Walkers // Calf Raises
  • Flutter Kicks // American Hammers
  • LBS // BBS
  • Bear Crawl // Shoulder Taps

PAX worked right up to the 45min mark, so no time for Mary. They did, however get roughly 2.5 miles in…

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Q shared regarding parenting

PRAYER

It’s Not Tabata, It’s Tabata-ish

THE SCENE: Absolutely B-E-A-utiful morning
F3 WELCOME & DISCLAIMER Done as Steam drove by and didn’t stop to join in the workout
WARM-O-RAMA:
SSH IC x 20 | LBAC IC x10 each way | Cherry Pickers IC x 3
THA-THANG:
Mosey to Smokehouse for CMUs, take them to the Flagpole for a Tabata-ish workout:

  • Round 1 –> 50 seconds of work 10 seconds of rest for 5 exercises and 1 set for REST x 3 (Work hard on the exercises knowing there’s a minute of rest coming!)
    • Merkins
    • Squat Thrusters
    • Step ups
    • Bench Press
    • Burpees
    • REST
  • Lap around the track sans CMU
  • Round 2 –> 50 seconds of work 10 seconds of rest for 5 exercises and 1 set for REST x 3 (Work hard on the exercises knowing there’s a minute of rest coming!)
    • Imperial Squat Walkers
    • Q cannot remember this exercise
    • Tricep Extensions
    • Dips
    • Squats
    • REST

Return CMUs to Smokehouse, Fellowship Mosey TM back to AO

MARY:
15 seconds of holding Al Gore

COUNT-OFF & NAME-O-RAMA
4 HIMs; 0 FNGs; 2 Pre-Ruckers
CIRCLE OF TRUST/BOM:
Memorial Day remembrance

Lab Leak @ The Equalizer 5-27-22

THE SCENE: Cool and damp with mostly clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20; Windmills IC x 10; mosey to the Splash Pad
THA-THANG:
EV.1 – 7 minute EMOM – perform 10 reps of the following, every minute on the minute

– High Stepper (2=1)

– Air Squat

– Imperial Walker (2=1)

EV.2 – CMU Tabata at the basketball court

20 seconds on, 10 seconds off, 6 sets per exercise, 30 seconds reset between exercises

1 – Dead Lift —> Straight Arm Front Raise

2 – Halo

3 – Curl

4 – Leg Hammer

5 – Press Jack

6 – Lateral Toe Tap

7 – Goblet Squat

8 – Overhead Press

 

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
17 strong
CIRCLE OF TRUST/BOM:
There is no such thing as a legislative or political solution to a spiritual problem.  In America we have a spiritual problem, and as Christians we are called to treat such a problem introspectively rather than with finger pointing and blame.

2 Chronicles 7:14 – If my people who are called by my name humble themselves, and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.

ANNOUNCEMENTS:
– Rampart AO (Kingston) official launch on Memorial Day at 0530 at Fort Southwest Point Park

– F3 Knoxville convergence on July 2 at JUCO

– 45 Minute channel on Slack – make the commitment to 45 minutes of exercise every day, and submit to accountability of iron sharpening iron.  Message myself or Judge Judy to join.

Passing The Flag

THE SCENE: mid 60’s and HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:

burpees at shamrocks (34)
Mosey to the track
perform 20 lunges (10 each leg), 20 squats, 20 calf raises, run the bleachers to the other side, up/down at each set of stairs.
rinse and repeat X3
mosey to St. Patrick (where he was, not where he is)
do 11’s with dips at the circle, and merkins at the merkin mile

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Review 5 principles of F3, follow up the BOM from today, reinforce that we want it to be HARD, but you can choose to modify.

Pass the Flag to Betty
MOLESKIN:
FNG “Oh Brother Where Art Thou”

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