F3 Knoxville

Tag: Ribbed

Just be glad it’s not the Bearmuda Square…

THE SCENE: Beautiful, starry morning. 40s

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Rockettes
  • Tempo Squats

THA-THANG:

  • Bearmuda Triangle – four rounds, drop five reps on each round
    • 20 Merkins, bear crawl to next corner
    • 20 BBS, crawl bear to next corner
    • 20 Squats, mosey to next corner
  • Splash Pad – Playground – five rounds, drop reps each round
    • 25 Dips
    • 25 Step-ups
    • 25 V-ups
    • Run to playground, perform 5 pull-ups, return to splash pad
  • Tennis court
    • Lunge/Bernie suicides
    • Sprint suicides

MARY:

  • Box Cutters IC | Freddie mercury IC
  • Flutter kicks IC
  • Peter parker

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Follow the lead of our veterans, the spirit of F3, and the example of Jesus: Be about something bigger than yourself.

ANNOUNCEMENTS: Christmas Party

PRAYER

Rounding the Bases @ The Equalizer 11-10-21

THE SCENE: A few degrees warmer today, and beautiful starry skies
F3 WELCOME & DISCLAIMER: completed successfully, and without question or hesitation


WARM-O-RAMA:
Side Straddle Hop IC (10); Tennessee Rocking Chair IC (10); LBAC IC (7-front 7-back); 3 burpees
THA-THANG:
PAX Counted Off in 1’s and 2’s and moseyed to the Flag Pole for Ghost Man Baseball.  1’s started on the bases first while 2’s completed the exercise in parentheses until the 1’s returned.

“Ghost Man Baseball” – break a quarter mile track into fourths and designate home, first, second and third.  Run from home to first, complete the designated exercise, and then return home.  Next run from home to first and complete that exercise, then on to second to complete that exercise, and then return home.  Next to third and back.  Lastly from home to home, and then back all the way around.  While one team is on the base path the other team is completing a group exercise while waiting for the other team to return.

1st Base – 15 Merkins (High Plank + Alt Leg Raises)

2nd Base – 10 Iron Mike + Squat Jumps (Reverse Crunch)

3rd Base – 15 Derkins (Dead Bugs)

Home – 10 Burpees (Flutter Kicks)

MARY:
Light Jog from Flagpole to Stonehenge, and then on to the Splash Pad for step-ups while the 6 finished up, then back to the AO.
COUNT-OFF & NAME-O-RAMA
8 – Ribbed, Blindside, Choir Boy, School Zone, Aladdin, Snitch, Trunk, and FNG “Submarine”
CIRCLE OF TRUST/BOM:
Psalm 36
MOLESKIN:

ANNOUNCEMENTS:
Coats For The Cold are due this Friday.  Blindside will collect.

Broken Escalator

THE SCENE: 37 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25; Tempo Squats x10; Imperial Walkers x10; Grady Corns x15; Rockettes x10; High Knees

THA-THANG:
Mosey to base camp.

Pax started at base camp doing 5 HR merkins, 10 Squats, and 15 mountain climbers. Then they went to station 1 and then back to base camp. Then, they went to station 1, 2, and back to base camp. Then station 1, 2, 3, back to base camp, etc…. until they completed all 6 stations. Then they worked their way back down.

  • Station 1 = 10 merkins
  • Station 2 = 20 carolina dry docks
  • Station 3 = 30 monkey humpers
  • Station 4 = 40 side crunches (20 each side)
  • Station 5 = 50 pickle pounders
  • Station 6 = 60 SSH

So, if my math is right, PAX completed:

  • 110 squats, 165 merkins, 165 mountain climbers, 180 dry docks, 210 monkey humpers, 200 side crunches, 150 pickle pounders, 60 SSH.

MARY:
no time.

COUNT-OFF & NAME-O-RAMA
9 HIM starting the week off right.

CIRCLE OF TRUST/BOM:

  1. There are fake friends, and you can be a fake friend.
    • Proverbs 19:6 — Many seek the favor of a generous man, and everyone is a friend to a man who gives gifts.
    • We can be friends with people purely from what we get from them.
  1. There are difficult friends and you can be a difficult friend.
  • Self-serving. Hyper negative and critical. Rude all the time. 
  1. There are faithful friends and you can be a faithful friend. 
  • Proverbs 17:17 — “A friend loves at all times, and a brother is born for adversity.”
  • Proverbs 18:24 — “A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.”

Lock Shields with Minivan Centurions

THE SCENE: Warmer than anticipated. Less Wind. Wonderful pre-ruck.

F3 WELCOME & DISCLAIMER Done. Q took about 15 mins for questions. 

WARM-O-RAMA:

SSH IC x15; LBAC each way IC x10; Little of This, Little of that; Tempo Squats IC x10; Cherry Pickers IC x5 … Grab a CMU and mosey to Thunderdome

THA-THANG:

Tabata+ workout: eight 25-second rounds of an exercise with a 10-second rest between rounds. Field Trip in between rounds.

Exercises:

  • OH Press
    • Field Trip to SkateTown, up & over the wall and back
  • Goblet Squats
    • Field Trip to the entrance to track Burpees x5  
  • Curls
    • Field Trip to SkateTown, up & over the wall and back 
  • Up & Over Merkins
    • Field Trip to the entrance to track Imperial Squat Walkers x5
  • Flutters x2; Hello Dolly x2; Freddie Mercury x2; Georgia Cheerleaders x2
    • Field Trip to SkateTown, up & over the wall and back

MARY:

Mosey back to AO and put up CMUs 

COUNT-OFF & NAME-O-RAMA

11 HIMs; 0 FNGs; Welcome Backfire from F3 Chattanooga!

CIRCLE OF TRUST/BOM:

When making my Birthday/Christmas list recently for my family, I was browsing the F3 Gear site and noticed a patch with a minivan that said “Minivan Centurion” on it. I thought this was a funny thing that connected that a lot of F3 guys are dads who have to haul their kids around and added it to my list. I also have been getting into the F3 Nation podcasts recently (start listening if you can!). One of the shows mentioned the “Minivan Centurions” and I actually understood where it came from and what it actually means. 

Excerpt from “The Locked Shields of the Minivan Centurions” on the F3Nation website

“I have had the opportunity to workout at a lot of great parks and schools in F3Nation, but I have to admit to being partial to Freedom Park in Charlotte because that is where it all started. Not only is it a great workout location, but it serves the community in a thousand different ways. I probably spend an average of 7 hours a week there in one capacity or another. Go there on a Saturday morning in the Spring or Fall and you will see the parking lots stuffed full of minivans and the fields overrun with kids playing soccer and baseball.

There is so much sweet America there it will make your teeth hurt. When the World is running particularly amuck, a day in Freedom is all I need to keep focused on what we have here, what is worth protecting. The World may be afire, but we have Freedom Brothers. We have Freedom. Is it likewise in every park that is part of F3Nation? I imagine so. That is really why we do this, isn’t it?

One day after soccer, I walked towards the minivan with my daughters when the youngest one asked me why there were never any police officers at Freedom Park. I had never thought about it until that moment, but she was right. I had never seen a police officer patrolling the park. So I answered, “they are probably at other places in Charlotte where they are needed.”

Which prompted her older sister to say, “yeah Sarah, we don’t need them here because we have the daddies.”

Little Sister: “rigggght, we have the daddies to keep us safe at Freedom. The police are at the parks without the daddies.” At that, I kind of looked away so my daughters wouldn’t see the tears in my eyes, and I noticed that I could see about five other F3 guys within nine-iron distance, coaching soccer or cheering their kids on. And I knew there were another 20 F3 men that I couldn’t see from where I was standing. But they were there. It occurred to me that if the bad guys came to Freedom they might have thought it easy pickings because they would see no police on duty. But they would be mistaken. If Evil comes to Freedom it will have the daddies to contend with, and it will not stand a chance. While we might be outnumbered Brothers, we have locked our shields and will keep them locked in the heat of battle.”

ANNOUNCEMENTS:

Coats for the Cold, donate to AOs now through Nov. 13th

Brovember Challenge. Link to track your progress in the #brovember2021 Slack channel. 

Some Reps and Some Running

THE SCENE: Low 40s with strong wind, so chilly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
307th day of the year, 58 remaining

SSHs (4 ct) x 30

Little baby arm circles forward (4 ct) x 15

Little baby arm circles backward (4 ct) x 15

Some Michael Phelps and little of this and a little of that

School Zone showed up late, so 5 burpees.

School Zone said that he intentionally missed the SSHs because he figured that we would do 50 of them.  He was probably joking about all or some of that.  Still . . .

SSHs (4 ct) x 70

THA-THANG:
Mosey to the flag pole

100 merkins followed by one lap around the track

100 merkins and 200 LBCs followed by two laps around the track

100 merkins, 200 LBCs, and 300 squats followed by three laps around the track

That was as far as the rabbits made it before time ran out, so no one made it to 100 merkins, 200 LBCs, 300 squats, and 400 CDDs followed by four laps.  Maybe next time or perhaps an hour-long Saturday workout.

Mosey back to the AO

MARY:
We held plank for the minute or so that we had left.

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
I read the lyrics to the song “Fearless” by the Goo Goo Dolls (I did not sing).  I won’t repeat them here, but listen to the song or read the lyrics if you are not familiar.  John Rzeznik has said that the song was inspired by the anxious state of 21st-century America and the fear-mongering media.  It was released in 2019.  The lyrics resonate even more now.  As the song says, we are living in an unfair and scared world, so we need to be fearless and let our light shine.  See 2 Timothy 1:7 (“For God has not given us a spirit of timidity, but of power and love and discipline.”).

MOLESKIN:
Prayers for Ribbed’s wife, Blindside’s family with the loss of his uncle and his grandmother’s cancer diagnosis, the Q’s daughter, and the strength to be fearless in the world.

ANNOUNCEMENTS:
Judge Judy’s Christmas Party

Coats for the Cold

Probably something else that I forgot