F3 Knoxville

Tag: Ribbed

Equalizer PreSAUP

THE SCENE: Wet.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills || SSH IC | Grady Corns
  • 10 Pull-ups

THA-THANG:

45sec on each exercise. 15sec rest. 3 rounds. Stations included:

  • Burpees
  • Box jumps
  • Walking Lunges
  • Air taps
  • Ssh
  • Shoulder taps
  • Bear crawl
  • Imperial walkers
  • Crab toe touches
  • Flutters
  • Mountain climbers
  • Crab walk
  • Inch worms w/ plyo merkin

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:. James 1:19 – ​​Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry.

48 Cards pick up

THE SCENE: 72 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 Burpee

25 Grady Corn

1 Burpee

25 SSH

2 Burpee

Cherry picker

3 Burpee

Mosey to the Flagpole and turn on the tunes

THA-THANG:
54 Card Pickup via the sweat deck app

  • JQKA are all ten count
  • Dimonds are V-ups
  • Hearts and BBS
  • Clubs are Tricep Dips
  • spades are Box jumps
  • Every 15 cards we mosey around the park and back to the flag.

MARY:
Ring of fire till time

Dog Pound event this Saturday.

You Can Pack A Pretty Picnic – Monday 8/16/21 @ The Equalizer

THE SCENE: Drizzle fo’ shizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Gradycorns, LBAC front/back, right over left stretch, left over right stretch, mosey to the Flagpole
THA-THANG:
– PAX completed the following runs, each followed by a 100yd recovery walk.  Run, not jog.  Focus on emptying the tank on each section and utilizing the recovery time.  Everyone held plank at the next starting line until the 6 was up.

  • 400yd
  • 300yd
  • 200yd
  • 100yd
  • 100yd
  • 200yd
  • 300yd
  • 400yd

– Mosey to the Pavilon to complete a 1 circuit “tabata-like” (40/15) workout consisting of:

  • Shoulder tap / alt leg raises (I need a name for these – DM’s are open)
  • Side straddle hop
  • Imperial Walkers
  • Monkey Humpers
  • Burpees
  • Abs – choice of WW1, LBC, or Freddie Mercurys

MARY:
50 Merkins on your own
COUNT-OFF & NAME-O-RAMA
10
CIRCLE OF TRUST/BOM:
2 Chronicles 7:14 – If my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive them their sin and will heal their land.
MOLESKIN:
In a society and an era that feels very far apart from God, he promises us that if HIS people will turn from THEIR wicked ways, he will heal the land.  As men and leaders it’s important that we look inwardly in these uncertain times.  God will use our humility and dedication to him to spread his kingdom here on earth.
ANNOUNCEMENTS:
CSAUP this weekend – still time to sign up

Food donations for Wesley House

Hardship Hill on the horizon

Change works for our good

THE SCENE: hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 Burpee

30 Grady corn

5 cherry pickers

35 SSH
THA-THANG:
Get the coupon and mossy to the tenis court

  • 4 sets of 40 intervals it’s a Tabata like workout but modified 50 second workout with 10 second rest
  • curls
  • freddy mercury
  • hernia
  • OHP
  • Welsh Dragons
  • LBC with Coupon
  • Triceps Extentions
  • Merkins
  • Squat Thrust
  • Squat

MARY:
NA

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:
Romans 8:28 – And we know that for those who love God all things work together hfor good,8 for ithose who are called according to his purpose.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAOP event at the Dog# Next week.

Go Touch Dwayne and Come Back Here…

THE SCENE: Clear, starry morning. Almost pleasant 

F3 WELCOME & DISCLAIMER Did this, Ribbed asked for repeats as needed 

WARM-O-RAMA:

SSH IC x15

Cherry Pickers IC x%

LBAC x15 each way 

Tempo Squat IC x10

Tempo Merkin IC x 10

THA-THANG:

Grab a CMU and a buddy 

One partner Farmer Carries the CMU’s towards the Boat Ramp while the other does 15 BBS then moseys to their partner. Repeat. Exercises to complete: 15 BBS, 15 Merkins, 15 Squats. Repeat as necessary until reaching the bottom of the stairs. Wagon Wheel to the SIX. 

Each HIM grabs a cardboard piece with an exercise on them. Line up and complete your exercise while the HIM at the front of the line bunny hops up the steps, runs up the “Dwayne” the rock, and returns to PAX. Each HIM moves down the line to the next exercise. Time to complete one Round. (Special Note: No one seemed to find the “extra credit” exercise of Man-Makers written on some cardboard at the top of the hill at Dwayne. I know that @Trunk is mad he missed it).

Exercises Performed: 

  • Squats 
  • Kettlebell Swings 
  • CDD
  • Blockees
  • Flutter Kicks 
  • V-Ups 
  • BBS 
  • LBCs 
  • OH Press 
  • Freddy Mercury 

 

MARY:

Ring of Fire: Only one HIM being extra doing clap merkins (You know who you are). 

COUNT-OFF & NAME-O-RAMA

12 HIMs showed up in the Gloom this morning! 1 DownRange from F3Franklin. Thanks for joining us @Corncob! 

CIRCLE OF TRUST/BOM:

For those who have attended my Q’s in the past, you know that I go one of two ways. Thoughtful, well-researched, and readout of my notebook WORDs, and those that come to me randomly. This morning I want to talk about patience. BACKGROUND: I spent several hours on the phone with two cell phone providers trying to figure out why my M’s phone was shut off and why another canceled my order for new SIM cards for her and my 2.0s. Patience was needed. Not just for the customer service reps, but also with my wife when I informed her that we had to change the phone number she’s had for half a decade. 

While I was indeed frustrated and running out of patience, I knew that I needed to remain a calming presence while she dealt with this fact. I made sure to talk calmly and not put my own frustrations of the past 4 hours on the phone on her. It wouldn’t be fair to her and would not help the situation AT ALL. The lack of patience can infect your life, your family, your job, everything. Be mindful of how your attitude and frustrations affect those that mean the most in your life. 

ANNOUNCEMENTS:

CSAUP on August 21st.