F3 Knoxville

Tag: Ribbed

The Dark Side of the Gloom

THE SCENE: Low 60s and dry with a visible moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
118th day of the year – 247 left

SSH x 28 (4 ct)

Rockettes x 10 (4 ct)

Windmills x 10 (4 ct)

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Some Michael Phelps

A little bit of this and a little bit of that

THA-THANG:
Mosey to the field near the tennis courts with the lights on (i.e., the light side of the gloom)

On this day in 1973, The Dark Side of the Moon album by Pink Floyd hit No. 1 on the Billboard charts.  It stayed on the chart for a record 741 weeks, which is 14 years and 3 months.  Think about that – it did not drop off of the chart until 1987.

Tempo squats x 14

Run to the other side near the playground where it is dark (i.e., the dark side of the gloom)

Tempo merkins x 14

Run back to the light side

Bernie back to the dark side

Mosey to the rock pile, get a rock, and mosey back to the dark side

Hallelujahs – merkin followed by a shoulder press with the rock.  We went to 10, so we did 1 merkin, 1 shoulder press, 2 merkins, 2 shoulder presses, 3 merkins, 3 shoulder presses, etc., adding a rep each time until we ended with 9 merkins, 9 shoulder presses, 10 merkins, and 10 shoulder presses.

Lunges with rock from the dark side to the light side

Jack Webbs – hallelujahs without the rock.  We did 10 again following the same pattern as before, just without the rock this time.

Lunges with rock from the light side to the dark side

Mosey to the rock pile to return our rocks

Mosey to the bathhouse

Battle buddy up

One buddy hangs from the bathhouse as long as he can.  When he reaches failure, he does merkins as long as he can.  When he reaches failure, he holds plank.

Meanwhile, the other buddy runs around Stonehenge to the picnic tables at the splash pad and does 20 decline merkins, 20 dips, and 20 incline merkins and then bear crawls from the picnic tables to the exit of the splash pad and moseys back to the bathhouse to switch with his buddy.

We only had time to do one round of this exercise, so each buddy ran once and hung/merkined/planked once.

Mosey to the AO for Mary

MARY:
Boat/Canoes to the flashing of our AO light.  When the light was on, we held boat.  When the light went off, we held canoe.  We did this for about 2 minutes, and we only switched 3 times.  The light seems to stay on longer than it stays off.  Maybe someone will get the light fixed now.

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
Talked about perspective.  We often focus on what happens without thinking about all of the things that could have happened but didn’t.  There are an infinite number of possibilities of things that could occur each day, good and bad.  Oftentimes, we focus on the good things that happened, the bad things that happened, or the good things that didn’t happen.  We also need to keep perspective and think about the bad things that didn’t happen and be thankful.

As an example, I told a personal story.  My family recently rode the Virginia Creeper.  After 3+ hours of biking, we exited at our bike shop right before the last bridge and cut through the gravel parking lot.  In the parking lot, probably 10 feet from the door (after 18 miles or so of riding), my daughter (7 years old) wrecked behind me, and I wrecked in reacting to her scream.  She was fine as was I, thankfully.  Later that day, I told my daughter that I was sorry that we both wrecked and that we didn’t finish across that last bridge and avoided the gravel parking lot and both of our wrecks.  Without hesitation, she told me that it was okay because the wood planks on the bridge were slanted and that we probably would have wrecked on the bridge and then fallen through the wooden planks and hit the rocks in the river below, which would have been worse.  I told her that she was right.  See, perspective.

MOLESKIN:
Praise for good news following Ribbed’s wife’s scan and continued prayers for her recovery.  Prayers for Stripped’s wife, her recovery, and her follow-up visit today.  Prayers for Doubtfire’s mouth issue, his surgery on Friday, and his recovery.  Prayers for Brenden’s family in light of his passing.

ANNOUNCEMENTS:
None mentioned

Quantity over Quality

THE SCENE: 44 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 merkins

butterflies stretch

5 cherry pickers

20 SSH

THA-THANG:
Mosey over to the Triangle. One Thing then run to the next corner repeat until you have done all three corners and wait for the 6.

  • 20 4 count BBS and bear crawl up to the next corner and repeat
  • 20 squat press with a rock we got from the rock pile. Dung Beatle to the next corner and repeat
  • 20 Squats and lung to the next corner and repeat
  • 20 OHP and Bernie sanders to the next corner and repeat
  • 20 curls and Bernie sanders to the next corner and repeat
  • 20 SSH and run all around the triangle to the next corner and repeat
  • Walk to the OA with some fellowship time.

MARY:
Spend quality and quantity time with your kids and loved ones. No amount of “quality” time will replace you being in their lives. 

COUNT-OFF & NAME-O-RAMA

throwing some rocks

THE SCENE: 41 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Imperial Walkers x15, BAC x 10, Tempo Squats x10, Cherry pickers x5.

THA-THANG:
Mosey to rock pile to grab a rock and then to the splashpad.

8 pain stations around the splashpad. Once you finish all 8, take your rock for a run around the parking lot.

  • 15 pull-ups
  • 20 hand-release merkins
  • 30 step-ups w/ oh press
  • 20 box cutters w/ rock over your head
  • 30 squat press
  • 30 curls
  • 5 Tom Brady’s (throw the rock as far as you can 5 times in the field)
  • 25 Big Boys w/ rock

MARY:
A few cobra kais to stretch out the back.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
43 rThus the LORD gave to Israel all the land that he swore to give to their fathers. And they took possession of it, and they settled there. 44 sAnd the LORD gave them rest on everyside just as he had sworn to their fathers. tNot one of all their enemies had withstood them, for uthe LORD had given all their enemies into their hands. 45 vNot one word of all the good promises that the LORD had made to the house of Israel had failed; all came to pass.

MOLESKIN:

ANNOUNCEMENTS:
Collecting items for Safe Haven.

Route 66 classic

THE SCENE: damp but cool morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

10 4 count merkins

5 cherry pickers
THA-THANG:
Mosey over to the boat

  • route 66 starting at the first light do one of the exercise then run to the next light and do 2 of the exercise then run to the next light and do 3.. and so on to the 11th light. Then run to the end of the parking lot and do an core exercise until the 6 get’s there.
  • BBS
  • Squat Jumps
  • Merkins (Bernie sanders in-between each light)
  • Iron Mikes

Mosey back to AO

MARY:

10 4 count American hammers

leg holds for 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:
MOLESKIN:
I believe in the doctrine of election because I am quite certain that if God had not chosen me, I should never have chosen him and I am sure he chose me before I was born or else, he never would have chosen me afterwards: and he must have elected me for some reason unknown to me, for I never could find any reason in myself why he should have looked upon me with special love. Charles Spurgeon 

Point out evidence of Grace in others lives today to encourage your soul and others.

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

12 Rounds at the Pound

THE SCENE: Clear, cool, comfortable (for now)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cobra Burpees x5 OYO
Windmills x10 IC
Hindurkins x10 IC
Standard Burpees x5 OYO
Crabettes x10 IC

THA-THANG:
Everybody grab a CMU and come back to the circle. We have a Weinke with 12 exercises. All are 20 reps.
After each exercise, take a lap around the outhouse and come back for the next one.
Exercises:
Squat Thrust
BBS with CMU
Up & Over Merkins (10 per side)
Alpos
Overhead Press (10 per arm)
Weighted calf raise
Flutter Kicks
Weighted Squats
Lawn Mowers (20 per side)
Box jumps (performed at the outhouse retaining wall)
Curls
Front Raise

When you get done, R&R

MARY:
Just a few LBCs while the slowpokes put up their CMUs
COUNT-OFF & NAME-O-RAMA
14 strong with one FNG. Welcome Aladdin’s EH Abu!
CIRCLE OF TRUST/BOM:
When Your Burden is Overwhelming (from utmost.org)
We must recognize the difference between burdens that are right for us to bear and burdens that are wrong. We should never bear the burdens of sin or doubt, but there are some burdens placed on us by God which He does not intend to lift off. God wants us to roll them back on Him— to literally “cast your burden,” which He has given you, “on the Lord….” If we set out to serve God and do His work but get out of touch with Him, the sense of responsibility we feel will be overwhelming and defeating. But if we will only roll back on God the burdens He has placed on us, He will take away that immense feeling of responsibility, replacing it with an awareness and understanding of Himself and His presence.

Many servants set out to serve God with great courage and with the right motives. But with no intimate fellowship with Jesus Christ, they are soon defeated. They do not know what to do with their burden, and it produces weariness in their lives. Others will see this and say, “What a sad end to something that had such a great beginning!”

“Cast your burden on the Lord….” You have been bearing it all, but you need to deliberately place one end on God’s shoulder. “…the government will be upon His shoulder” (Isaiah 9:6). Commit to God whatever burden He has placed on you. Don’t just cast it aside, but put it over onto Him and place yourself there with it. You will see that your burden is then lightened by the sense of companionship. But you should never try to separate yourself from your burden.
MOLESKIN:
Pouring one out for the CMU pile at the Asylum….
ANNOUNCEMENTS:
Donations this month for Safe Haven ministries!