Ribbed – Page 85 – F3 Knoxville

Foxes, Skunks and CMUs

October 10, 2019 Tank

THE SCENE: Another beautiful morning, cool and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, plank pointers, squats
THA-THANG:
CMU carry to parking lot big island. Do some presses, OH carry and curls on the way.

Carry 1 CMU on a speed walk. At cone, Run back to previous cone and back w/o CMU then do exercise. Pick up CMU speed walk to next cone and repeat. Exercises are:

15. Merkins
20 OH presses w/CMU
20 jump squats
20 plank pointers
20 dry docks
20 curl/press
20 plank over CMUs (each side is 1)
20 SSH
20 “bench presses” w/CMU
20 tri presses

run a full lap around after completing each round

REPEAT till time ends

MARY:

Flutter Kicks and a creative circle of pain Merkins

COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
“But at the beginning of creation God ‘made them male and female.’ ‘For this reason a man will leave his father and mother and be united to his wife, and the two will become one flesh.’ So they are no longer two, but one flesh. Therefore what God has joined together, let no one separate.””
‭‭Mark‬ ‭10:6-9‬ ‭

let your wife know you are one.
MOLESKIN:

great morning, great weather. Wax job came up with the topper for ring of fire merkins. The “real Superman” doing a merkin and on way up putting your arms and legs off the ground.

ANNOUNCEMENTS:
Goliath at the Gorge, Brolympics

Saved by the skunk

October 1, 2019 Bartman

THE SCENE: Upper 60’s I think…a little warm but not too bad

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Cherry pickers
10 Merkins OYO
Rockettes
Butt kickers
Karaoke
Calf Stretch

THA-THANG:
Battle buddy up and grab 1 CMU per group. Mosey to the outhouse for the following menu. Reps on the left were performed DORA style, while partner B ran to the top of the parking lot and did 5 reps of the corresponding exercise to the right. 1,000 reps if you finish…many did! Also, full transparency, I had everything written on a white board this morning. When I got home from work tonight my kids had erased the white board…so these may not be the exact exercises from this morning…but you get the idea.

100 reps DORA	5 reps at top of hill
Burpees	Superman swim
CMU OH Press	Side Straddle Hop
CMU Curls	Side Lunge
CMU Big Boys	Box Cutter
Iron Mikes	Flutter Kick
Merkins on the CMU	Squat Jump
CMU Calf Raise	Speed Skaters
Carolina Dry Docks	Imperial Walkers
V-ups	Monkey Humpers

MARY:

Dealers choice

Peter Parker – Tweet-E
10 burpees – Ribbed

COUNT-OFF & NAME-O-RAMA
20 strong: Aladdin, La-Z-Boy, Fonzy, Viagra, Blue Cross, Ramrod, Sparky, Wagon Wheel, Pool Boy, Mouthwash, Bueller, Driftwood, Waxjob, Smoker, Dreadlock, Junk, Mayberry, Tweet-E, Ribbed, Bartman

CIRCLE OF TRUST/BOM:
Read a passage from 1 Timothy 6. Basic take home point is to keep your focus on Christ and to let him be your motivation. Don’t be lured by money, success or wordly pleasure…rather let Christ be your goal.

MOLESKIN:
I had originally planned to do this workout on Baby Everest which would have been a lot harder, but there was a skunk running around in the parking lot by that hill so I decided to audible. Saved by the skunk!!

ANNOUNCEMENTS:

Dealers Choice at the Equalizer

September 23, 2019 Mouthwash

THE SCENE: not as humid. fall is coming.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x5, SSH x25, LBAC x10 both ways, Tempo Squats x15, Tempo Merkins x10

THA-THANG:
Deck of Cards — do 4 cards from the deck and then run to the other side of the loop (1/8 mile). Near the end we took our running a couple of different directions.

Hearts = merkins
Diamonds = pull-ups (if at playground) or burpees
Clubs = flutter kicks (4-count)
Spades = Squat Jumps

MARY:
Captain Thors

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

An encouragement to live by grace. It’s so easy to fall into the performance trap — thinking that our acceptance with God is based on our performance. On good days, we become proud and think God owes us. On bad days, we get discouraged and condemned and think God will punish us.

Our acceptance with God is completely based on the righteous life, sacrificial death, and resurrection of Jesus Christ. God now sees us though and in Christ.

“Our worst days are never so bad that you are beyond the reach of God’s grace. And your best days are never so good that you are beyond the need of God’s grace.”
― Jerry Bridges, The Discipline of Grace

MOLESKIN:

ANNOUNCEMENTS:

Dog Pound Iron Pax week 3

September 20, 2019 Tank

THE SCENE: The dog pound Pavilon. Cooler than it has been recently.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mayberry warmed up the crew
THA-THANG:
The Iron pax week 3 consisted of as many rounds as possible of the following exercises in a time period of 43 minutes.
10 pull ups
15 Burpee’s with jumping over CMU
20 CMU curls
25 squat thrusters with CMU
30 gas pumpers (reverse crunches)

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Sadly we did not have a BOM. People took off pretty quick to work.
MOLESKIN:
Today was third Thursday coffeteria.
ANNOUNCEMENTS:
None

“Fall”

September 18, 2019 Ribbed

THE SCENE: balmy not cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops

Cherry Pickers

Count of 1’s and 2’s
THA-THANG:

Indian run to Sophmore hill.
two locations to work out
Group 1
- 11’s squats and merkins
Group 2
- 11’s overhead press and 4c pickle pounders
After completing 11’s the groups switched locations
Mosey to drive through and 25 count reverse crunch
Run back to Flag

MARY:
Bug splats
COUNT-OFF & NAME-O-RAMA
21 HIM’s
CIRCLE OF TRUST/BOM:

Work hard and complete the tasks set before you men. Like our Savoir who worked perfectly to complete his task and said “it is finished”