F3 Knoxville

Tag: Ribbed

Slot Cars (The Grateful Grid)

THE SCENE: 73 very nice.
F3 WELCOME & DISCLAIMER ( I got the order right!)

WARM-O-RAMA:

20 SSH, High Knees + Burpee + toe-tap-shuffle, Cherry Pickers, Plank Destroyers, Donkey Kicks, Crabets, Clap Merkins, Freddy Mercuries, Mtn parkers, Peter Parkers, Squat Walkers, Iron Mikes.

THA-THANG: 

Welcome to the Grid! A 10×10 square parking lot with over a 100 stalls in it.  We did one exercise per stall in a snaking fashion in teams of two.  The 10 rows of exercise were:

  1. Plank Destroyers
  2. Crabets
  3. Freddy Mercuries
  4. Mountain Parkers
  5. Peter Parkers
  6. Squat Walkers
  7. Donkey Kicks
  8. Iron Mikes
  9. Burpees
  10. Clap Merkins

The exercises stayed the same for each column and only changed when you completed a row.  The distance between columns were determined by the painted lines of the parking stalls.  We did one rep per stall.

So we did 10 reps of each exercise, but each rep was separated by about 30 feet.  So we got up and got down at least 100 times in addition to the exercises.

We started off in teams of two (the slot car drivers) and launched successive teams as the previous team reached the next column of stalls.  It spread out nicely but we were all close enough to encourage one another on the passes or the different directions.  The “slots” were the rows of stalls we tried to stay in.

We finished one round then started on the next round. In round two, instead of moseying from stall to stall we burnied down and bear crawled back.  Almost finished the crabets and then called time.

MARY:
Freddy Mercuries
COUNT-OFF & NAME-O-RAMA
Welcome FNG Pool Boy!

CIRCLE OF TRUST/BOM:
This F3 stuff is the best thing ! Feeling so grateful for it. It’s the best part of my day.  Creative, challenging, always different, always free.  Rain or shine.  Always encouraging.  Great testimonies and BOM’s.  We be sittin’ on GOLD fellas!  I hope where ever I go I can always find an F3 PAX to workout with!

MOLESKIN:
Booster has an announcement about an announcement… but that’s all we heard.  🙂

ANNOUNCEMENTS:
Again welcome FNG ==> Pool Boy!

Anti-mundane Monday

THE SCENE: 68 degrees clear and absolutely perfect

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey for one lap, 15 side straddle hops in cadence, 10 little baby arm circles, 10 reverse direction little baby arm circles, mosey to pick up @Ribbed, 5 burpees,  mosey back to AO.

THA-THANG:

Part 1
4 rounds
21 BBS, 21 dips, 21 Merkins run a lap

*BBS= big boy sit ups

Part 2

5 Carolina dry docks
10 pull ups
15 squats

Repeat as many times as you can in 15 minutes

MARY:
21 flutter kicks in cadence on a 4 count, 21 little baby crunches in cadence on a 4 count, 11 side crunches per side in cadence on a 4 count

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Workout was based hero WOD JT in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. The word is to not forget those who have sacrificed so we can have the freedom to get.to.the AO.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc
ANNOUNCEMENTS:
Convergence on August 10th.

4th o’July Round Robin Q

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins

SSH

OYO stretch

high knees

butt kickers

  • THA-THANG:
  • Ribbed- 11’s
  • Frosty- DORA 321
  • Crossbar – 1776
  • Tweet-E – Tweety’ corner

MARY:

  • Flutter kicks
  • Hello dolly

peter parker
COUNT-OFF & NAME-O-RAMA
Frosty, LaZBoy, Sparky, Crossbar, Tweet-E, Bartman, Toebox, Alladin, Ribbed, Butters

CIRCLE OF TRUST/BOM:
Be thankful for your freedom.  Thank a vet.

MOLESKIN:
Bow flex, you were missed and made fun of for missing your Q.  See you soon brother!

ANNOUNCEMENTS:

Deck Of Cards – Not stacked

THE SCENE:   70ish


F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, 20 baby arm circles

THA-THANG:

Grab a CMU and head to the cloud. F3 deck of cards with a 4-5 man Indian sprint for jokers.  Face cards 25, A’s 100 and other cards the number + 10.  Mixture of Cardio, Abs, legs and chest.

With 6 minuets left PAX chose to pick out all the face cards(25’s and 100’s) and perform exercises(vs man makers for every card left.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
21 pax welcome Tinker from out of town
CIRCLE OF TRUST/BOM:
Find success in failure- example from 2 Timothy:  Paul and Barnabas took young Mark with them on a missionary trip, but he returned home before the end of the trip for reasons not revealed in Scripture.  Whatever Marks reasons, Paul apparently thought they were unjustified since he refused to take Mark along on a subsequent tips(Acts 15:38).

Did Mark fail at being a missionary? Judging from Paul’s response, it would appear he did.  While the New King James Version says Mark “departed” from Paul, the word probably is closer to deserted – a more negative connotation.  It’s probably reasonable to conclude that Mark did fail at being a missionary.

But did that make him a permanent failure?  Apparently not, for the same apostle Paul who was so disappointed in Mark counted him a valuable coworker in ministry later in his life.  This is a perfect example of how to succeed at failing; fall, get up, and continue on.  The next time you fail, make sure it is a temporary experience, not a permanent label.

Don’t get failing and failure confused.  Failing is nothing more than the back door to success.

ANNOUNCEMENTS:
F3 Dads Camp

3 amigos

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Capri lap, merkins, BACs, squats , Peter Parker’s
THA-THANG:
Pyramid around the track

  • After each lap , add an exercise , 20 reps of each. After lap 5, drop the first exercise
  • Merkins
  • Merkins , Lbc
  • Merkins , lbc, Peter Parker’s
  • Merkins , lbc, Peter Parker’s , monkey humpers
  • merks, lbc, PP, MH, burps
  • lbc, PP, MH, burps
  • etc…. until you are left w only burps

MARY:
Hello dolly x30 ic
COUNT-OFF & NAME-O-RAMA
3 amigos
CIRCLE OF TRUST/BOM:
Be content but don’t be complacent.
MOLESKIN:
Another great morning . Though only 3 of us, it turned out great. Often times large pax don’t give us an opportunity to connect above and beyond the workout. It would have been great to have 14-20 pax out but really enjoyed hanging with umbro and ribbed.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.