F3 Knoxville

Tag: Gibbler

It was Yesterday

THE SCENE:  Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH on the 4ct, some Wayne Dunn’s, to the curb for some Rocky Balboa’s, then butt kickers half way down parking lot and the same thing back.
THA-THANG:
Mosey’d over to cardiac.  Idea was to carry a CMU with us the entire time and not let it touch the ground.  So, while group did rep counts of 20,05,10, and 5 Merkins and Jump squats at bottom, first and second bends, and top someone stayed at bottom and did curls and OH press with block.

Once completed we mosey’d back up cardiac to the front of the asylum.  Here we did 3 burpees at first light pole and then every third light pole.  HIM with the CMU did 3 OH presses at every 3rd pole.

Mosey’d to the bottom of Everest where there were 3 cones set up.  Cone suicides of 20,15,10 and then we did 5 reps at the bottom.  Exercises were 4ct flutters and dry docks.  Idea was to run to cone 1 and do 20 rep count then back down.  Next time run to second cone for 15 reps and back.  So on…

Once completed man with CMU led everyone up Everest.  Once at the top we mosey’d to Asylum building.  Man with CMU shouted out an exercise for PAX to perform while he ran up space needle.  Once he came back down he passed the CMU to the next HIM and they did the same.  Ran out of time before everyone made it up stairs.  Headed back to AO.

MARY:
Did a few Freddy Mercury’s for Kentucky
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Timothy 2:2

Man Glitter in a Box

THE SCENE: Cooler, but still oppressive. 73 degrees, lots of humidity and no wind.
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Windmills, TN Rockin’ Chair, Rocky Balboa’s with Karaoke
THA-THANG:

  • 10 Spider Merkins, run up Baby Everest, 3 Man Makers at the summit
  • Route 66 with Merkins on the way up and Squats on the way down
  • Run up Pickett’s Charge with Burpees at each plateau
  • DORAs at the Overlook with 6 Stations
    • Round 1
      1. Calf Raises
      2. Boxcutters
      3. Step-Ups
      4. Big Boys
      5. Merkins
      6. Lt. Dans
    • Round 2
      1. Carolina Dry Docks
      2. Imperial Squat Walkers
      3. Derkins
      4. X-Factors
      5. Sumo Squats
      6. Hello Dollys

MARY:
Tha-Thang was enough. No time for Mary.
COUNT-OFF & NAME-O-RAMA
23 HIMs, including several from Big Ball who came to visit. Also Doublewide’s 2.0 Newton was part of our crew.
CIRCLE OF TRUST/BOM:
Matthew 5:9 and excerpts from Mark Richt’s book “Make the Call”. Learning to think outside the box to work on sharing God’s love with others, but seeking a way to be real with others using compassion & unique approaches.
MOLESKIN:

ANNOUNCEMENTS:
Cleanup Service Opportunity, details forthcoming from Rainbow. Crab Legs invited everyone to a Poker Night charity event at Shults Brau for CCAHT (August 18th at 6:00pm).

Be Anxious about Nothing

THE SCENE: Temps in the 60’s…felt good at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct, Some Wayne Dunn’s, 10 tempo merkins, 10 4ct plank jacks, 10 tie fighters each leg, 10 windmills and a lap around the lot
THA-THANG:
Started in the parking lot with a partner workout.  Partner 1 performed the exercise while partner 2 ran a suicide.  We cycled through the list of exercises two times.  Exercises were as follows:

  • Merkins
  • Flutter Kicks
  • Man Makers
  • SS Hops
  • V Ups

All AMRAP on the rep count. Then we mosey’d to overlook for a trip around the bases with 10 reps of Lunges, Squats, Bobby Hurley’s, and Calf raises.

When finished we did some Freddie Mercury’s and Hello Dolly’s on the porch of the Asylum then mosey’d back to AO

MARY:
Had enough time to cash out with some ATM’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 4:6-7.

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.