F3 Knoxville

Tag: Gibbler

Truck Stop Saturday 6-11-22

THE SCENE: Low humidity.  Ideal temp.
F3 WELCOME & DISCLAIMER: added a rapid fire pre-workout name-o-rama and struggled to remember all 5 F3 Pillars

WARM-O-RAMA:
typical
THA-THANG:
EV.1 – PAX mosey’d to the upper field to complete the Ab Circuit below – 4 exercises; 4 sets per exercise before moving to the next; 30 seconds of work and 15 seconds of rest

1 – Elbow Plank     2 – Flutter Kick     3 – Full Range Freddie Merc     4 – Dead Bug / X-Up

EV.2 – 1-Mile Mosey around the perimeter greenway

EV.3 – Bleacher E.M.O.M – prescribed rep count for each exercise, every minute on the minute for 10 minutes

1 – High Stepper x 10 (2=1)     2 – Air Squat x 5 (10 for some)     3 – Imperial Walker x 10 (2=1)

  • after the 10th minute – PAX scaled the bleacher and charged up the hill to the greenway, then mosey’d back to Field 1 for EV.4

EV.4 – Touchdowns – 4 rounds of the following – perform the rep-count of the round’s exercise on the end line of the field, then run to the other side of the field and do the same before running back to the start.  Early finishers circle back for the Six

– Round 1 – 20 Merkins (Lunge to the Six)

– Round 2 – 15 Reverse Crunches (Bear Crawl to the Six)

– Round 3 – 10 Prisoner Get-Ups (Run to the Six)

– Round 4 – 5 Burpees (Encourage the Six)

MARY:
Group Merkins in Ring-of-Fire Format (3,2,1,1,2,3)
COUNT-OFF & NAME-O-RAMA
9 HIMs and a 2.0 (Champ)
CIRCLE OF TRUST/BOM:
Invite Christ into the areas of your life that are holding you back.  That’s where He wants to be.  Break the cycle.
MOLESKIN:
2 Corinthians 5:17 – Therefore, if anyone is in Christ, he is a new creation.   The old has passed away; behold, the new has come.
ANNOUNCEMENTS:
July 2nd convergence at JUCO.  No Truck Stop (or any other workouts) that day.

MURPH

THE SCENE: Just right
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with 25 SSH on 4ct, Tie Fighters R and L x12, 4ct Plank Jacks x12, Tempo Merkins x10, and 10 Windmills
THA-THANG:
Mosey’d to the cloud for our modified MURPH

  • 8 LAPS AROUND BOTH PARKING LOTS
  • 100 Pull ups on swings or Table Rows
  • 200 Merkins
  • 300 Squats

Called off the dogs at 6:05 and we mosey’d to little everest for a quick partner workout.  Partner one performed 20 4ct LBC while partner 2 Bernie’s up hill.  When partner one completes LBCs he runs to other partner.  Both finish running hill to the top.  Rinse and repeated.

MARY:
Had enough time for 20 4ct Hello Dolly’s and 10 4ct flutters
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke about a true HIM:  Second Lieutenant Harry Butters, Jr., killed in action at the Battle of the Somme, was the first American citizen to die during World War I.

Matlock’s playlist

THE SCENE: 56 and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side stratal hop 20

Imperial squat walker 10

Baby arm circles 10

.
THA-THANG:

Mosey around the Asylum.  Do a burpee every time a random PAX can’t name that tune from Madlocks play list.

Escalator 

Stop 1- 5 up downs

Stop 2- 10 hand release  mericans 

Stop 3 – add 15  froggy squats 

Stop 4- add 20 4x lbc

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:
Men are the least like to be a mentor, there are over 59 kids on the waiting list for a mentor most of them boy how could benefit from a HIM a few hours a month.

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The Ole Back At It

THE SCENE: Perfect spring morning.  Tems in the 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ssh on 4ct, Plank jacks in cadence, then another 10 ssh for Matlock.  To the curb for tempo merkins, then mosey to other end for some imperial walkers, back down for tie fighters with the left leg out then one last mosey to finish it out with tie fighters with the right leg.
THA-THANG:
Mosey to the Lilly Pad and partner up for Dora’s: 150 reps the following while the other partner ran to the end of the parking lot and back

  • merkins
  • side straddle hops
  • plank jacks
  • dry docks

Mosey to chapel parking lot for circle up while one member of pax was chosen to go to the middle of the circle and lead and exercise.  All reps of 20.

When done, we mosey’d to cloud for 11’s with dips and table rows at the pavilion

MARY:
Time enough for 20 hello dolly’s and some LBCs OyO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
James 1:2-3

25 or 6 to 4 (+6=16), I think

THE SCENE: Low 40s & foggy
F3 WELCOME & DISCLAIMER: Yes, all the right things.
WARM-O-RAMA:
SSH, Spider Merkins, Rockettes, Tie Fighters, Rocky Balboas, Super Mario Bros., Bernie
THA-THANG:
Stations on a Circuit

Round of 25’s with a potential Bonus Round

Station 1:
– Burpees (20)
– Lt. Dan’s (5)
BONUS – LBCs (16 – 4 Count)

Station 2:
– Carolina Dry Docks (20)
– Imperial Squat Walkers (5)
BONUS – X-Factor (16 – 4 Count)

Station 3:
– Hand Release Merkins (20)
– Big Boy Sit-Ups (5)
BONUS – Windmills (16 – 4 Count)

Station 4:
– Boxcutters (20 – 4 Count)
– Hello Dolly’s (5 – 4 Count)
BONUS – Reverse Crunches (16)

Station 5:
– Table Rows (20)
– Box Jumpers (5)
BONUS – Calf Raises (16 – 4 Count)

MARY:
16 CPRs with a local coupon, Parking Lot Loop & a good leg stretch
COUNT-OFF & NAME-O-RAMA
16 HIMs including one visitor from NOLA, Hogsicle
CIRCLE OF TRUST/BOM:
Q celebrating wedding anniversary and wanted to remember Genesis 2:27. This week the Q played the role as a single parent and appreciates the meaning of God making a helper for Adam, but that Adam still needs to help Eve.
ANNOUNCEMENTS:

Oak Ridge CSAUP at Haw Ridge & Hardship Hill is back this fall