F3 Knoxville

Tag: Ribbed

It all started with a BLIMP…

THE SCENE: not too cold, not too wet
F3 WELCOME & DISCLAIMER

4 sure


WARM-O-RAMA:
20 SSH 4ct

2 Burpees

20 Imperial Walkers 4ct

4 Burpees

10 Tempo Squats

6 Burpees

THA-THANG:
Insert information about the workout.

  • B – 10 Burpees
  • L – 20 Walking Lunges 4ct
  • I – 20 Imperial Walkers 4ct
  • M – 40 Merkins
  • P – 10 Pullups at the Pavilon & 10 Pullups at the Backbone

We also crammed in some Bear Crawls, Crab Walks, Karaoke, Merkins & Squat Jumps along our 2.7 mile mosey.
MARY:
ABsolutely Fabulous, took MARY to the skating rink for some LBC’s, Vups, 6inches hold, Freddy Mercury’s & Flutter Kicks.
CIRCLE OF TRUST/BOM:

-You get what you give!

-Prayed for several brothers(Ribbed, Charmin, Cat Gut) and for continued daily growth
MOLESKIN:
Loved the effort that the guys gave.
ANNOUNCEMENTS:
1/29 F3 Blood Drive

1/30 Asylum CSAUP

Dealer’s Choice

THE SCENE: Freezing & Comfortable

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | Grady Corns IC
  • SSH IC | Windmills IC | Rockettes IC

THA-THANG:

Deck of cards: draw two – one determines reps, other determines exercise. Run a lap every 6min

MARY:

  • Aussie Snow Angel
  • Flutter Kicks IC | American Hammers IC
  • Hello Dolly IC

STRETCHES:

  • Cobra Kai
  • Butterfly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Philippians 1:12-14 – Let us leverage our circumstances—even the less than ideal ones—to advance the Gospel.

MOLESKIN & ANNOUNCEMENTS:

 

10 is enough

THE SCENE: Cozy 40ish and drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Big Arm Circles FWD/Back IC x 5
  • SSH IC x 20
  • Windmills IC x 10
  • Tempo Merkin IC x 10
  • Cherry Picker IC x 5

THA-THANG:
Grab a CMU & Head to the Hockey Rink

  • Round 1
  • Each is exercise is Ascending 1 of each, 2 of each up to 10
  • Merkins/Presses – no CMU
  • Field Goal Squats/Smurf Jacks – CMU for squat distance only
  • Rows/Curls – CMU
  • Weighted Flamingos – CMU
  • Lateral Burpees – 10 only
  • After each completed set take a lap
  • Round 2
  • Same Exercises – start at 10 and work your way down

MARY:
Mayberry led us in Freddie Mercury’s & Flutter Kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Word for the year is something I’ve used for the last few years. 2020 was Celebrate, proof that God has a sense of humor. I had an idea of what Celebrate was going to look like and it was completely changed. What did happen though is at times it became a rallying cry during hard times. I could ask myself, “What is there to celebrate, even though the whole world is on fire?”. It also led to a Family dinner ritual that my daughter calls Happy/Crappy’s. We name 3 things we are Happy about from the week and 1 thing that was Crappy. It was important for us to not glaze over the struggles from the week too. This year, my word is Freedom. I have an idea of what that might look like but, I guarantee that God also has an idea of that will look like!!

Happy New Year!!!

MOLESKIN:
Field Goal squats were a real crowd pleaser!! Good to see some familiar faces out there today!
ANNOUNCEMENTS:
I

ExciteTank part 1

THE SCENE: Chilly and extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The regular stuff.
THA-THANG:
Mosey to steps

Partner up . Partner 1 does 10 of every exercise until partner 2 returns from the run up to Dwayne Johnson and around the boat.
exercises are:

  • Merkins with 10 arm presses
  • Squats with rocketttes
  • 4-ct flutters
  • Dips on the curb
  • Iron mikes 2=1
  • 4ct shoulder taps
  • jump squats
  • Sprint to gas tank and back

Turn it over to Excitebike for……

mosey the long way around to the Backbone on Matterhorn. Do the following

  • 10 knee ups- lunge up to pole
  • 5 pull ups-Bernie up to pole
  • 10 left/right knee ups- run up to pole

there were other painful items that only Tweet-E did because he be so dang fast.
mosey back to AO.

MARY:

31 flutters, MudPuppy inspired dead bugs, cobra Kais, and BBS from a late arriving Mayberry.

COUNT-OFF & NAME-O-RAMA

10

CIRCLE OF TRUST/BOM:
How great is our God?
The super computer “Summit”  in Oak Ridge is able to spit out answers to 200 quadrillion calculations per second. It is the size of two tennis courts and takes 4000 gallons of water per minute to pump through its coolant system so it doesn’t overheat.
Man made this. God made man. You do the calculation. God is bigger than any of our problems.

MOLESKIN:

Mayberry joined us at the end to go over some really good reminders of how we need to be acting at the workouts. We all enjoy each other‘s company and love to joke around but sometimes we can get out of hand with some of the crude comments and language. The dog pound is a great AO, but we can always improve. Also, we need to do a better job with FNGs and new guys to make them feel welcome.

ANNOUNCEMENTS:
None

Anatomy of a Burpee (Revisited)

QIC: I-Beam
The PAX: Mayberry, Bowflex, Slide Rule, Ribbed, Mudpuppy, La-Z-Boy, Biscuits, I-Beam

Conditions: Clear and 59 degrees

THE THANG
Side Straddle Hops x 20 IC
2 Burpees OYO
Imperial Walkers x 11 IC
2 Burpees OYO
Cherry Pickers x 6 IC

Mosey to boat parking lot
Dora EMOM (Burpees)
100 – Donkey Kicks
200 – Hand Release Merkins
300 – Jump Squats
Flutter Kicks til 6 is up

Slow mosey cool down together

11’s at Baby Everest
1 BBS at bottom
Bear crawl up hill
10 Burpees
Crab crawl down hill
Repeat, 2/9, 3/8……

Mosey back to parking lot
Flutter kicks x 20 IC
LBC’s x 20 IC
Box Cutters x 20 IC
Hello Dolly’s x 20 IC
V-Ups x 10 OYO
Burpees x 5 OYO

COT
Name-o-Rama

BOM
Patience is the ability to endure difficult circumstances such as perseverance in the face of delay; tolerance of provocation without responding in annoyance/anger; or forbearance when under strain, especially when faced with longer-term difficulties.

To me: Patience is the level of endurance one can have before negativity.

We could never learn to be brave and patient, if there were only joy in the world – Helen Keller

Proverbs 14:29
Whoever is slow to anger has great understanding, but he who has a hasty temper exalts folly

My daily struggle is frustration. Most days I can’t believe people don’t see things the same way I do. I continually strive to gather info before I hastily respond.