F3 Knoxville

Tag: Ribbed

1st and 10s

THE SCENE: Mid 60s and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 side-straddle hops, 5 cherry pickers, 10 little baby arm circles forward, 10 reverse, mosey to the football field
THA-THANG:
1st and 10s

North Bound

  • 10s starting with 9 burpees, 90 yard mosey, 1 merkin, 10 yard jail break, South Bound back
  • 8 burpees, 80 yard mosey, 2 merkins, 20 yard jail break, South Bound back
  • repeat until 1 burpee, 10 yard mosey, 9 merkins, 90 yard jail break

South Bound

  • 10 yard bear crawl
  • 20 yard lunges
  • 30 yard Marios
  • 40 yard karaoke run

Fellowship Mosey to the rock pile

  • 20 curls for the girls
  • 20 overhead press
  • 20 tricep extensions
  • 20 rows
  • Mosey to the bath-house

7’s

  • Big Boy Sit-Ups
  • Pull-Ups
  • Mosey to the AO

MARY:
10 4-count V-Sits in cadence, 25 Big Boy Sit-Ups, Ring of Fire
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Joshua 24:14-15

“Now fear the Lord and serve him with all faithfullness. Throw away the gods your ancestors worshipped beyond the Euphrates River and in Egypt, and serve the Lord. But if serving the Lord seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your ancestors served beyond the Euphrates, or the gods of the Amorites, in whose land you are living. But as for me and my household, we will serve the Lord.

MOLESKIN:
Prayers for Ribbed’s wife, Blindside’s family, and safe travels for all HIMs vacationing in the coming weeks.
ANNOUNCEMENTS:
none

Greatfullness

THE SCENE: 62 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

7 wind miles

one burpee

THA-THANG:
Go pick up a CMU and mosey to the skate rink and we have 9 items to get through. 40 seconds on with a 10 seconds rest.

  • Curls
  • Freddy Mercury
  • Air Taps
  • Blockies
  • OHP
  • LBC
  • Tricep Extensions
  • Merkins
  • Squat thrust

MARY:
Thankfulness is something I got am reminded of from this past weekend. I encourage everyone to be grateful to those who have sacrificed. 

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:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Memorial Day Tributes at The Equalizer

THE SCENE: 51 degrees, a little chilly. Clear. 

F3 WELCOME & DISCLAIMER Done and Done

WARM-O-RAMA:

SSH x14 LBAC x10 each Cherry Pickers x5 Tempo Squats x14

Total of 53 reps. Memorial Day was officially established in 1968, 53 years ago.

THA-THANG:

Memorial Day Workouts: 

Mosey to Splash Pad

The Bob:

13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of each exercise

  • Hand-Release Merkins
  • Squats
  • Big Boys
  • 1 Lap around Stonehenge

Mosey to the Flag Pole

21 Guns: (Was supposed to be a 21-minute AMRAP. We did not have the time, but we got 1 round in at the Flag Pole. 

  • 21 Merkins
  • 21 box jumps
  • 14 dips
  • 7 burpees 

COUNT-OFF & NAME-O-RAMA

5 HIMs. 0 FNGs.

CIRCLE OF TRUST/BOM:

Bob: This memorial workout is dedicated to Robert “Bob” William Nowling from Council Bluffs Iowa.

Bob served in the United States Air Force during the Korean Conflict. After his military service, he attended Hastings College in Hastings, Nebraska, and Iliff School of Theology in Denver.

The workout was designed by Coach Ryan Garcia of Bob was an athlete at Wild Horizons for 2 years. They trained 3 times a week for 1 hour each day. Bob had been showing signs of dementia, and his wife began implementing lifestyle changes in order to try and help him. The most prominent changes she made for him were relative to his nutrition and fitness. Coach Ryan said:

“I grew very fond of my sessions with Bob, and the bond we formed over the 2 years extended beyond the gym. I learned a lot from Bob, and working with him was a fun professional challenge that helped me evolve as a coach.

The nature of this workout is intended to be simple. In order to work with Bob, I reminded myself to keep things simple with him. We didn’t need anything fancy to be effective, and that’s what I wanted to express with this workout.”

The rep scheme signifies:

– 91 reps of each movement for Bob’s age when he passed

– 3 movements to represent the number of days they trained every week. Monday they worked upper body, Wednesday they worked lower body, and Friday was his functional day where they did a handful of skills and movements that mimicked tasks he would do in his day-to-day activities.

21 Guns: A functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US – “to honor our Nation’s Warriors, past, present, and future.”

The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor, appropriately reserved for Fallen troops on Memorial Day. 

MOLESKIN:

Praying for Ribbed’s wife, Lillydipper, and Jinxy’s recoveries. Cavalier and his family. Blindside and his wife’s job hunts. 

ANNOUNCEMENTS:

CSAUP at Dog Pound July 24th. See slack channels and newsletter for signups! 

Being Pious Before the Lord

THE SCENE: Clear skies, cool(ish) weather, starting to get a *little* humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x10… Cherry Pickers x5…  LBAC x10 each way…  Windmills x10… Tempo Squat x10

THA-THANG:

Mosey to Flagpole: 

7s → Dips @ Flagpole / BBS @ playground

Mosey to Splash Pad

10s → Squats @ fence / Box Jumps at tables

Mosey to Dock with Rock

14s → Curls @ rock pile / 4 ct. Flutter Kicks at the upper table

Mosey to Bath House

7s → Pull-Ups or Knee-Ups @ Bath House / Merkins next to Bath House (ran out of time)

MARY:

Half Fellowship Mosey™ Half Jail Break back to the AO

COUNT-OFF & NAME-O-RAMA

9 HIMs / 0 FNGs / Several Fart Sackers

CIRCLE OF TRUST/BOM:

Piety or Reverence is a deep respect for God. A person with reverence recognizes our total reliance on God and comes before God with humility, trust, and love. Piety is the gift where we pay worship and duty to God. 

Willingness to worship and serve God. Piety takes that willingness beyond a sense of duty so that we desire to worship God and to serve Him out of Love. Piety is the instinctive affection for God that makes or allows us to desire to render worship to Him. 

Examples of Piety in Scripture: 

-Abraham’s potential sacrifice of his Son in Gen. 22:12

-Jacob recognizing God’s hand guiding his life in Gen. 48:15

-Joseph would not consent to anything that would displease God in Gen. 39:9

Paul says in James 1:26-27 that true piety manifests itself also in a genuine love of neighbor. 

Practiced piety that is done “For the Love of God” will always enrich & nourish the participant. “By kindness & piety guilt is expiated” Proverbs 16:6

MOLESKIN:

Prayers for Ribbed’s wife, Tweet-E’s friend for healing and recovery for both himself and his family. Hans’ job interview today. I (Blindside) am looking for an admin job for next year in Knox County Schools, and my wife is trying to get back into Knox County as a teacher after stepping away from the classroom for a few years to be with our kids.

ANNOUNCEMENTS:

  • Dog Pound is hosting a Murph on Monday, May 31st at 0700
    • I am Q-ing a Murph-Like Beatdown that morning at 0530 at The Equalizer
  • Convergence at Big Ball on June 12th is canceled due to another event taking place in that location that day. 
  • DogPound CSAUP: Off the Chain 2021 on Saturday, July 24th 0630-0930 Food, Coffeeteria, and a beatdown provided. Check Slack for the sign-up link

Sharpening iron

THE SCENE: 65 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
23 SSH

5 Cherry pickers
THA-THANG:
We mosey to the boat ramp and have 4 stations with three exercises

  • station 1
    • LBC
    • Iron Mikes
    • Merkins
  • station 2
    • American Hammers
    • welsh dragons
    • air taps
  • station 3
    • Freddie mercury’s
    • SSH
    • Monkey humpers
  • station 4
    • Burpees
    • mountain climbers
    • BBS
  • fellowship mosey back to the AO

MARY:
50 LBC

40 hello dollies

ring of fire to time

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:
Fellowship is not just in our families or church but also here in F3. Thanks for sharpening me as I sharpen you. Head lock someone who has not been out in a while. 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.