F3 Knoxville

Tag: Ribbed

The Burpee Countdown

THE SCENE: Unseasonably warm for December – low to mid 60s

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
363rd day of the year; 2 days remaining

SSHs (4 ct) x 60

Talked about Andrew Johnson some since he was born this day in 1808

SSHs (4 ct) x 60

Talked some more about Andrew Johnson since he was also the subject of my Q on 5/26/21 due to his impeachment by the House and acquittal by the Senate

SSHs (4 ct) x 60

Mentioned that Danny McBride was born on this day in 1976

SSHs (4 ct) x 60

Mentioned that Eric Berry was born this day in 1988

SSHs (single count) x 3

(We did 363 SSHs total)

Burpees x 2

THA-THANG:

Mosey to the Hill (maybe “Impeachment Hill”?)

At the bottom, merkins x 20, then burpees x 21

Mosey to the top

At the top, merkins x 20, then burpees x 22

Mosey to the Splash-Pad

Roll the exercise ball to determine the exercise, then do the following:

10 reps followed by 1 burpee

9 reps followed by 1 burpee

8 reps followed by 1 burpee

7 reps followed by 1 burpee

6 reps followed by 1 burpee

5 reps followed by 1 burpee

4 reps followed by 1 burpee

3 reps followed by 1 burpee

2 reps followed by 1 burpee

1 rep followed by 1 burpee

Hold plank until all PAX are done

Rinse and repeat as time allows

We did Freddy Mercurys, burpees, and dips while listening to “The Final Countdown” by Europe on a loop

Fellowship mosey to the AO

MARY:
We only had time for one round of a Ring of Fire (5 merkins each)

We counted 119 burpees, so we did one more to make it a round 120.

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:
Here are some quotes about the end of one year and the beginning of another:

“What the new year brings to you will depend a great deal on what you bring to the new year.” – Vern McLellan (author)

“New Year’s Day is everyman’s birthday.” – Charles Lamb (English writer)

“It’s never too late to become who you want to be.  I hope that you live a life that you’re proud of, and if you find that you’re not, I hope you have the strength to start over.” – F. Scott Fitzgerald

“Be at war with your vices, at peace with your neighbors, and let every new year find you a better man.” – Benjamin Franklin

All of these quotes are about being better and starting over, if need be.  They use the new year as the turning/starting point.  However, we do not need to wait until the new year to make a change that we need.  We can do it any and every day, especially through Christ.

I don’t like new-year resolutions, but if you are looking for some ideas, here are some:

“Resolution One: I will live for God.  Resolution Two: If no one else does, I still will.” – Jonathan Edwards (American theologian)

“Now all has been heard; here is the conclusion of the matter: Fear God and keep his commandments, for this is the duty of all mankind.” – Ecclesiastes 12:13

MOLESKIN:
Prayers for Ribbed’s wife, Blindside, and the new year.

ANNOUNCEMENTS:
None mentioned at the time, but I’m sure that Stripped would appreciate a mention that the 2022 Q Calendar is up on the website and open for business, so go sign up.

Also, I learned afterwards that there will be a Q on Saturday at the Asylum from 8:30 a.m. to 9:30 a.m.

Search and Rescue @ The Equalizer – 12-27-21

THE SCENE: Unseasonably warm with a steady breeze and cloud cover.  All but one PAX in short pants.  1 notable PAX MIA, so we set out to search the AO locate his whereabouts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together touch your toes for 15 seconds.  Feet apart touch your right toes for 15 seconds.  Walk your hands over to the left toes and hold for 15 seconds.  Side Straddle Hops IC to 15.  Grady Corns IC to 15.  Jog to the end of the parking lot and Bernie back x2.
THA-THANG:
EV1 – Mosey to the Rock Pile, count off in 1s and 2s and select a rock for curling.  1s curled their rocks while 2s bear crawled up the hill to the picnic area, jogged downhill to Bermuda Triangle, and returned to the rock pile, then alternated with the 1’s.  Each group curled and crawled 3x each, and then all Bernie’d up the hill.

EV2 – Flutter Kicks IC x25.  10 Big Boys OYO

EV3 – Mosey to the lower lakeside picnic area (across parking lot from the Splash Pad.  1s performed one-legged squats from the picnic benches while 2’s ran past Stonehenge, Bernie’d to Top Of The World, and then ran back to the picnic area to alternate with the 1’s.  4 sets total for each group.  2x right leg, 2x left leg.

EV4 – Mosey up to Splash Pad.  1’s did Iron Cross Merkins while 2’s ran to the bath house and Bernie’d back up the ramp to the Splash Pad to alternate with the 1’s.  2 sets total for each group.

EV5 – jog to the Flag Pole which became the start/finish line for a 2-lap run around the track.

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
10
CIRCLE OF TRUST/BOM:
The birth of Christ is just as significant after the Christmas tree comes down as it was when it went up.  Stay focused.
MOLESKIN:
ANNOUNCEMENTS:

12 days of Christmas

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:

1 SSH

5 cherry pickers

6 tempo squats

10 baby arm circles forwards (backwards) Big

12 days of Christmas looks like this:

 

Wheel Barrels with partner. 2x each 12 steps
11 Merkins
10 Carolina Dry Docks
9 Mountain Climbers
8 American Hammers
7 Big Boy sit ups
6 Hello Dolly’s
5 (Fiiiiiiiiiiiiiiiiiive Boooooooooat Canoooooooooooes)
4 Jump Squats
3 Iron Mikes
2 Burpees
1 Hug for your brother

Run around the field to other areas of the park and do them again total of 4x

Finish running to the tennis court
Wall site for 60 seconds

7 – Balls to the wall and 1 Dirkins

Time up run to the AO

.

Training Like the Elves Do

THE SCENE: Chilly morning, LOOK AT THAT MOON! 

F3 WELCOME & DISCLAIMER Done and Done. I will NOT comment on the outfits of TweetE and ToePick, I just won’t do it. 

WARM-O-RAMA:

SSH IC x15 | LBAC IC x12 each way | Little bit of This; Little bit of That | Cherry Pickers IC x4 | Tempo Squats IC x5

THA-THANG:

Time to train like the elves do getting Jolly Ol Saint Nick ready for his Christmas Eve journey! 

  • Santa’s Workshop (Flagpole)
    • 7s 
      • Toymakers (Manmakers) @ Flagpole
      • Squat Jumps @ Playground
  • Loading Santa’s Sleigh (Field)
    • 5 cones set up down the field (about 20 yards apart)
    • Rifle carry CMU to 1st cone, set it down, sprint to the start and back
    • Rifle carry CMU from 1st cone to 2nd cone, set it down, sprint to start and back
    • Repeat to the 5th cone, then repeat the process from the 5th cone back to start
  • On Dasher, On Dancer, On Prancer… (Tennis Courts)
    • Pick a corner of the court; do 8 Diamond Merkins and 8 Imperial Walkers
    • Sprint to the next corner and do 7 of each
    • Repeat down to 1 rep of each exercise
  • Run, Run, Rudolph
    • “Colonizer Run” from Tennis Courts to Stonehenge 
      • Opposite of an Indian Run, HIM at the front of the line drops off and does SSH until the entire line has passed. 
      • Yells out “Back!” when the last HIM in line passes and rejoins the run
      • The new HIM at the front drops off and repeats 
  • Down the Chimney with Lots of Toys! (Stonehenge)
    • Start with 8 reps of each exercise and drop a rep each round
    • Chimney Jumps (Box Jumps)
    • Inchworm Merkins
  • HO-HO-HIIT (Splashpad)
    • Tabata timer (20 seconds work/10 seconds rest) for 16 rounds alternating:
      • Chimney Climbers (Mountain Climbers)
      • Tree Toppers (Star Jacks)
  • Fellowship Mosey back to the AO

Special Coffeeteria of Milk and Cookies!

MARY:

Did you know? 

COUNT-OFF & NAME-O-RAMA

7 PAX; 0 FNGs; 3 for Pre-Ruck 

CIRCLE OF TRUST/BOM:

With the hustle and bustle of the Christmas Season, even though we are often reminded of the true “Reason for the Season.” Many times this is ignored or not given a lot of thought. Of course, Christmas time is the season to celebrate the birth of Jesus, but often we are distracted. I saw on the sign at a church down the road a new phrase that can reinvigorate us during this time. “Don’t focus on the presents, focus on His presence.” 

Christmas celebrates God becoming Man. The Word incarnate. The Almighty Lord of the Universe humbled Himself enough to become a little baby, born into this world to experience all of the pain and suffering of humanity… and He did this for us.

Just Cold Enough to be Annoying

THE SCENE: Just cold enough to be annoying 

F3 WELCOME & DISCLAIMER: Did this, forgot to mention I had my cell phone, they quickly understood

WARM-O-RAMA:

SSH IC x15 ; LBAC each way IC x10 each ; Little of this, Little of that ; Cherry Pickers IC x5 

THA-THANG:

Mosey to Splash Pad for a Tabata workout + Field Trips 

20 work/10 seconds rest x 8 ; After 3 exercises, field trip to the bathhouse 

  • Set 1:
    • Dips
    • Step-ups 
    • BBS
  • Field Trip to the Bathhouse 
    • 5 Burpee Pull-ups
  • Set 2: 
    • Shoulder Taps
    • Imperial Walkers 
    • Freddie Mercury
  • Field Trip to the Bathhouse 
    • 5 Bodybuilders
  • Set 3: 
    • Merkins 
    • SSH 
    • Reverse Crunch 

Aborted set 3 halfway through SSH as the Q didn’t hear the PAX at the other end of the SplashPad yelling that it was 6:13, then 6:14…

Quick mosey back to AO (arrived after time 6:16)

MARY:

There just wasn’t enough time. 

COUNT-OFF & NAME-O-RAMA

8 HIM (2 pre-rucked)

CIRCLE OF TRUST/BOM:

When Ribbed asked me about my weekend this morning during the pre-ruck, I told him that “It was good, just not enough time to do nothing.” While this wasn’t going to originally be the focus of my BOM, that phrase churned in my mind throughout the workout. During the holiday season, many of us become busier and busier. Whether it is kid’s concerts at school, holiday parties with work or friends (shoutout to Judge Judy for welcoming us into his home this weekend, what an incredible evening!), shopping for presents, etc. We tend to go, go, go during this last half of December. I challenge you all to take time out of your day to do “nothing.” I don’t mean sit and stare at a wall nothing, but do something unscheduled, something without a deadline, something that makes you a better HIM. For me, I am committing to spending an extra 15 mins before heading out into the gloom this week, sitting in front of my lit Christmas tree, with my gas logs going, and spending some extra time in silent prayer.