F3 Knoxville

Tag: Bookman

A BLIMP and Some BOMBS (no, it was not a Chinese spy balloon)

THE SCENE: Drizzly, wet, upper 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, tempo squats, little baby arm circles (forward, backward, and combined), tempo merkins, a little of this, a little of that, and some Michael Phelps
THA-THANG:
A modified BLIMP starting from the AO

50 reps of one exercise then run to the bathhouse and do 2 pull-ups and return to the AO for the next exercise and repeat throughout the BLIMP

The exercises:

Burpees

Lunges (50 each leg)

Imperial walkers (50 each leg)

Merkins

Plank jacks

Squats

If and when finished, mosey to the rock pile and do BOMBS with 50 reps of one exercise then running to the bathhouse for 2 pull-ups and running back for the next exercise and repeating

The exercises:

Burpees

Overhead presses (with a rock)

Merkins

Big boy sit-ups

Squats

Everyone finished the BLIMP, but no one finished the BOMBS.  I’ll start with the BOMBS next time.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
6 HIMs

CIRCLE OF TRUST/BOM:
The key to success is getting started.

A little bit of something is better than a whole lot of nothing.

MOLESKIN:
Prayers were requested and made.

ANNOUNCEMENTS:
Escape from Haw Ridge coming up

Take Your Time Putting Your Shoes On

SCENE: Cool

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC until all PAX had their shoes on 

THA-THANG:

Sevens – Step Ups (4ct) at Flag Circle. Merkins at Circle ball court.

Sevens – Squats at Circle ball court. Dry docks at Bath House.

Sevens – Lunges (each leg) at Bath house. Dips at the splash pad.

New use of the old

THE SCENE: cool and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

one squate

THA-THANG:
mosey to explain all 4 stations. run the route and come back to the first station and pick a battle buddy. One partner runs up to the next station and back while the other is doing the 1 excercise and then he goes. Go through the station list and run up to the next and so on.

 

  • Station 1
    • BBS
    • Freddie Mercury
    • Gas pumpers
  • Station 2
    • Shoulder taps
    • Plank Jacks
    • Plank
  • Station 3
    • SSH
    • Squats
    • Lunges
  • Station 4
    • Burpees
    • Bear Crawls
    • Welsh Dragons

MARY:
Ring of fire with 3 Merkins

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:
Definition of consistency

according to Chat GPT- “Consistency refers to the quality or state of being in agreement or harmony with oneself, with others, or with a particular standard or set of principles. It implies that something is reliable, stable, and predictable, and that it does not contradict itself or violate any established rules or norms.”

Oxford definition:
the quality of always behaving in the same way or of having the same opinions, standard, etc.; the quality of being consistent

let’s be consistent men!

 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

We Did Rosalitas Today

THE SCENE: 64 and breezy.  Just like I want to be when I’m a strong, confident retiree

F3 WELCOME & DISCLAIMER DONE!

WARM-O-RAMA:
20 SSH, 5 Cherry Pickers, 10 Merkins, 10 Squats, 15 Gradycorns

THA-THANG:
Ye ole F3 Beatdown deck of 52 card pickup

MARY:

COUNT-OFF & NAME-O-RAMA
9 PAX

CIRCLE OF TRUST/BOM:
“The first responsibility of a leader is to define reality. The last is to say thank you. In between, the leader is a servant.” —Max DePree

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

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

Keep Your S–t Together

THE SCENE: It was an inferno! Perfect day
F3 WELCOME & DISCLAIMER Done did it.
WARM-O-RAMA:
The standard SSHs, Rockettes, Cherry Pickers, little baby arm circles front and back
THA-THANG:
Whoa, man. Like that’s some heavy stuff.

Swing (4 minutes)

40 seconds on, 20 seconds off

Swing the CMU back and forth, focusing on proper form and posture.

Squats (4 minutes)

40 seconds on, 20 seconds off

Squat with the CMU, focusing on proper form and posture.

Lunges (4 minutes)

40 seconds on, 20 seconds off

Lunge forward with the CMU, focusing on proper form and posture.

Merkins (4 minutes)

40 seconds on, 20 seconds off

Place the CMU on the ground and do merkins with your hands on the block, focusing on proper form and posture.

Bicep Curls (4 minutes)

40 seconds on, 20 seconds off

Use the CMU to do bicep curls, focusing on proper form and posture.

Tricep Dips (4 minutes)

40 seconds on, 20 seconds off

Use the CMU to do tricep dips, focusing on proper form and posture.

Plank Hold (4 minutes)

40 seconds on, 20 seconds off

Hold a plank with your hands on the CMU, focusing on proper form and posture.

One round of PAX Choice:  Blockees or Murder Bunnies

Suitcase carry back to Smokehouse

MARY:
No time for love, Dr. Jones
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
“Keep your $h!t together” – Hold the middle; Live the Golden Rule
MOLESKIN:
Madoff from the top rope. I’ll prep the music better next time, fellas. It’ll be all thrash.
ANNOUNCEMENTS: