F3 Knoxville

Tag: Ribbed

Keep a movin

THE SCENE: 21 but felt like 12
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Imperial Walker x15, Squats x10, HR Merkins x10, BAC x10 both ways, cherry picker x5, high knees and butt-kickers.

THA-THANG:
Mosey to playground for 7’s

  • Pull-ups at playground and v-ups at top of Bermuda Triangle.

Mosey to splashpad.

  • 20 dips + 20 decline merkins followed by lap around parking lot
  • Rinse and Repeat x5

Mosey to flag for 4 corners around track.

  • Corner 1 — 5 pull-ups
  • Corner 2 — 10 merkins
  • Corner 3 — 15 big bois
  • Corner 4 — 20 Imperial squat walkers.

MARY:
Flutter-kicks x25, lbc x 10, side crunches x10 both sides.

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
Matthew 5:3–12

[3] “Blessed are the poor in spirit, for theirs is the kingdom of heaven.

[4] “Blessed are those who mourn, for they shall be comforted.

[5] “Blessed are the meek, for they shall inherit the earth.

[6] “Blessed are those who hunger and thirst for righteousness, for they shall be satisfied.

[7] “Blessed are the merciful, for they shall receive mercy.

[8] “Blessed are the pure in heart, for they shall see God.

[9] “Blessed are the peacemakers, for they shall be called sons of God.

[10] “Blessed are those who are persecuted for righteousness’ sake, for theirs is the kingdom of heaven.

[11] “Blessed are you when others revile you and persecute you and utter all kinds of evil against you falsely on my account. [12] Rejoice and be glad, for your reward is great in heaven, for so they persecuted the prophets who were before you. (ESV)

Tabata at the equalizer

THE SCENE: 34 and cool with plenty of mist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 squats
THA-THANG:
mosey to the splash pad parking lot.

  • Tabata work out setup with 80 classics for background music.
  • 5 sets of 89 intervals – 40sec on with 20sec rests.
  • v-ups
  • suicides
  • jump squats
  • Merkins
  • monkey humpers
  • LBC
  • lunges
  • pickle pounders
  • Alternating side squats

MARY:
mosey to the flag for pickle pounders
COUNT-OFF & NAME-O-RAMA
all the things were said in the gloom.

Pinch Hitting

THE SCENE: 40s, dark, dry – Mouthwash saw a satellite.  You’re welcome.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
I was pinch hitting (at the last minute) for Doubtfire, who was banged up, so I honored him by hurting myself twice during the warmup.

SSH x 20 (4 ct) – tweaked my left knee

Windmills x 10 (4 ct)

Tempo merkins x 10

Little baby arm circles forward x 10 (4 ct)

Tempo squats x 10

Little baby arm circles backward x 10 (4 ct)

Michael Phelps

Some stretching – tweaked my right tricep

THA-THANG:
Mosey to the dock

7s between the dock with CDDs and the bathhouse with pull-ups

7s between the top of the Bermuda Triangle with burpees and the pavilion in the splash pad with picnic-table pull-ups

Lunges from the picnic tables to the fence and back

Incline merkins x 20

Karaoke from the picnic tables to the fence and back

Decline merkins x 20

Bear crawl from the picnic tables to the fence and back

Merkins x 20

Bernies from the picnic tables to the fence and back

Hand-release merkins x 20

Broad jumps from the picnic tables to the fence and back

WWII merkins x 20

Dips x 50

Mosey to the AO

MARY:

Australian snow angels x 10 (4 ct) courtesy of Stripped

Freddie Mercuries x 10 (4 ct) courtesy of Mouthwash

Hello Dollies x 12 (4 ct) courtesy of Snitch

COUNT-OFF & NAME-O-RAMA
5 PAX.  Ribbed left early because he had “a meeting,” which he first mentioned during the burpees, so . . . .

CIRCLE OF TRUST/BOM:
I’m still trying to be positive.  I’ve cut out the news and focused on my inner circle.  In noticing my kids grow up, I’m sad that the time has gone by so quickly and that they are not little anymore.  I’m trying to be happy because those times happened and these times are happening now and not sad because those times are gone.  I’m trying to look at the last year not as a lost year of our usual events but as a pause year – a year of slowing down and taking everything in at that moment that we might have otherwise been too busy to fully appreciate.  It’s not always easy to do.  Like I said, I’m trying.

”Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”  Galatians 6:9.

MOLESKIN:
Prayers for Ribbed’s wife and Doubtfire (separately, not together – that would be weird)

ANNOUNCEMENTS:
I’m sure there is something, but we couldn’t think of anything at the time.

Zero Burpees

THE SCENE: Mid 30s, balmy compared to yesterday.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
As promised on Slack, we started out with Zero burpees. Then:
25x SSH IC
2 Burpees OYO
5x Cherry Pickers IC
4 Cobra Burpees OYO
15x Tennessee Rocking Chairs IC
6 Burpees OYO
10 Hindurkins IC
8 Burpees OYO
15x LBAC each way plus OHC IC
10 Burpees OYO

THA-THANG:
Head to the pee rocks to pick up a coupon.
Mosey to the speed bump.
Dung Beetle from the speed bump to the light pole.
Continue mosey to the parking lot entrance by the base of Matterhorn.
8 cones w/ exercise, about 10yd apart, are laid out down the parking lot, starting about 50yd from the entrance.
Place all coupons at the first cone. Everyone returns to the entrance.
Partner up, one does exercise while the other runs to the coupons, advancing his coupon by 2 Burpee Broad Jumps. Return and switch.
Once your coupon reaches the next cone, change exercise to the one at that cone.
Exercises:
Merkins
Monkey Humpers
CDD
Ice Skaters
BBS
Mountain Climbers
Predator Jacks
8-Count Body Builders

Mosey back with coupons.

MARY:
25x Freddie Mercury IC (thanks, Mayberry)
15x Gas Pumpers IC
10x Side Crunch each side IC
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
18 strong including one FNG! Welcome Sharkbite (Dave Nichols)
CIRCLE OF TRUST/BOM:
Zechariah 8:16 – These are the things that you shall do: Speak the truth to one another; render in your gates judgments that are true and make for peace;

MOLESKIN:
Glad someone could finally get Nichols out here… Also, thanks to I-Beam for handling the Name-O-Rama, pic, and FNG duties as I left my phone back at the sign…
ANNOUNCEMENTS:

HIMS Work at the Shamrock

THE SCENE: 38 and Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Proper form and timing for cherry pickers five times

Tie Fighters 10 forward and backwards

some of these some of those

 

THA-THANG:
Partner up and Mosey too the last station go over the workout items. It’s and DORA and for time set of exercises. Each station has three exercises. You do the 1st exercise while your partner runs up to the first next station and back. Then you run there and back. Then you do the second exercise on the sheet and wait for your partner to run back. Then you go, then you come back. Then the third exercise. Then when you come back from your run you and your partner run up to the second station. then you do the same thing up to the third station, then up to the fourth station then you come back down the ladder.

  • 1st station
    • Burpees
    • V ups
    • LBC
  • 2nd Station
    • Plank Jack
    • Monkey humpers
    • Wojo Squats
  • 3rd Station
    • Man makers
    • CCD
    • Hand Release Merkens
  • 4th
    • lunges
    • Box cutters
    • Alternating Side Squats

Called for time and fellowshipped back to the AO

MARY:
Reverse Pickle pounders – 45
COUNT-OFF & NAME-O-RAMA