F3 Knoxville

Tag: Gibbler

IPC Asylum Week 1

THE SCENE: Nice and cool.  Around 56 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching OYO. Go over IPC week 1 rules and go
THA-THANG:

Round 1▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 blockees with a thruster▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny

Round 2▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 horizontal burpee block jumpover (20 total jumps). Block is laying flat. You can jump over the block to the side. Or to the front.▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny

Round 3▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 vertical burpee block jumpover (20 total jumps). Block is standing up on one end. You can jump over the block to the side. Or to the front.▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny•

 

 

 

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 4:8-9
MOLESKIN:

More Back and Forth

THE SCENE: Quite pleasant… I wouldn’t actually say there was a chill in the air, but it was certainly cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cobra Burpees x5 IC
Imperial Walkers x15 IC
Tempo Squats x10 IC
LBAC x15 IC each way

THA-THANG:

Repeat of a Q I did at the Asylum a couple weeks ago. Except these light poles are spaced considerably further out!
Mosey around the south field to about the midpoint…
There are 20 cards, one at each light pole.
Start at the middle (pole #10), do the exercise on the card, then go to pole #11, then pole #9, then pole #12 etc.
Exercises (probably not in the right order…)
20 4ct Mtn Climbers
15 Merkins
15 4ct Monkey Humpers
10 Squat Jumps
15 CDD
20 BBS
10 Burpees
10 Iron Mike each leg
20 Flutter Kicks IC
(R&R)

Running short on time, so we skipped the last few cards. But we got 4.5 miles!

MARY:
30x 4ct LBCs IC
10 Merkins OYO
COUNT-OFF & NAME-O-RAMA
More miles than men this morning… Just 4 came out on this holiday weekend!
CIRCLE OF TRUST/BOM:
James 3:1-12 — Not many of you should become teachers, my brothers, for you know that we who teach will be judged with greater strictness. For we all stumble in many ways. And if anyone does not stumble in what he says, he is a perfect man, able also to bridle his whole body. If we put bits into the mouths of horses so that they obey us, we guide their whole bodies as well. Look at the ships also: though they are so large and are driven by strong winds, they are guided by a very small rudder wherever the will of the pilot directs. So also the tongue is a small member, yet it boasts of great things.

How great a forest is set ablaze by such a small fire! And the tongue is a fire, a world of unrighteousness. The tongue is set among our members, staining the whole body, setting on fire the entire course of life, and set on fire by hell. For every kind of beast and bird, of reptile and sea creature, can be tamed and has been tamed by mankind, but no human being can tame the tongue. It is a restless evil, full of deadly poison. With it we bless our Lord and Father, and with it we curse people who are made in the likeness of God. From the same mouth come blessing and cursing. My brothers, these things ought not to be so. Does a spring pour forth from the same opening both fresh and salt water? Can a fig tree, my brothers, bear olives, or a grapevine produce figs? Neither can a salt pond yield fresh water.

MOLESKIN:
I hate running. Still.
ANNOUNCEMENTS:
Harship Hill Oct 2!

IPC Week Zero…

THE SCENE: Twas nice.  60 degrees and no humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did 20 ssh on the 4ct and some stretching
THA-THANG:

Iron Pax Week Zero Challenge of

  • 100 Merkins
  • 800 meter run
  • 75 merkins
  • 1200 meter run
  • 50 merkins
  • 1600 meter run
  • 25 merkins
  • 2000 meter run

MARY:
Nope
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 4:8

And now, dear brothers and sisters, one final thing.  Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable.  Think about things that are excellent and worthy of praise.  Keep putting into practice all you learned and received from me-everything you heard me and saw me doing.  Then the peace of God will be with you.

Wet for no reason

THE SCENE: Upper 60s, barely any rain despite the forecast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo squat
  • OH claps
  • Shoulder taps
  • Four count merkins
  • SSH

THA-THANG:

Mosey to concession stand for Modified mouth breather: 3 sets of three exercises, three rounds each:
  • Merkins x20
  • Reverse lunges with curl x10 each leg
  • Rock on chest BBS
Run after each set, carry stone after third.
  • Thrusters x20
  • Calf raises x20
  • Plank jacks x20
Run after each set, carry stone after third.
  • Mountain climbers x20
  • Squats with rock x20
  • Rock hammers x20
Run after each set, carry stone after third.

Together:
  • Curls x20
  • Upright rows x20
  • Front raises x20
Jailbreak to cone and back

MARY:
A few extra merkins
COUNT-OFF & NAME-O-RAMA
12 strong:
CIRCLE OF TRUST/BOM:
If you are accelerating, always look around and make sure you bring pull someone with you. I recently self imposed a 10 day challenge to workout every day, and my brothers supported me and kept me accountable to help me reach my goal. But I didn’t feel like I thought at the end, because I realized I missed an opportunity to push someone else to go a little further. Never forget to reach back if you are lucky enough to climb.
ANNOUNCEMENTS:

Wesley House snack Drive and Hardship Hill

Get Ready

THE SCENE: Warm and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 4 ct
5 burpees
15 Imperial Walkers, 4 ct
4 burpees
Little baby arm circles, 4 ct, 15 forward, 15 back
5 burpees
Stretching, little of this and that
5 Cherry pickers

THA-THANG:
Mosey to upper field. 2 rounds:
At the bleachers, do 10 dips, 10 lunges (each leg), 10 sumo squats, and 10 wide arm merkins.
Take a lap doing reps at each corner (5, 10, 15, then 20)
Lap 1 = burpees, Lap 2 = BBS

Mosey to outhouse for 21s:
Easy ups at the top of the hill
Squats at the bottom

Round Q: Count off. Each PAX takes a turn to call the next exercise. The next PAX can interrupt the current exercise as he sees fit. (Readiness – see BOM)

MARY:
Laying with legs 6” off the ground, use legs to write the name of each PAX present.
25 American Hammers, 4ct

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:
There’s been a lot going on in this world lately. A lot of sickness, injuries, and death even in just my very small circle and so much more that impacts other PAX and friends and family not associated with F3. In all of this, I heard a message at one of those recent funerals. The minister was talking about this lady who lived her life Ready. She was ready to go on the next adventure. Ready to tackle challenges and obstacles. Ready to lend a hand. Ready.
So my question to you is: are you ready? Are you ready for today? Tomorrow? Next week? Are you ready for life’s unexpected twists and turns, successes and failures, victories and utter defeats? Are you ready for whatever lies in store for your wife, girlfriend, parents, children? Good or bad?
We men tend to think of ourselves as ready for anything. That’s the Boyscout motto and mentality: Be prepared. But what are you ready for? Is it today or is it eternity? Jesus teaches us not to worry or fret about today or tomorrow, for this world is temporary, fleeting. We need to be ready for Eternity. And more than this, we need to make sure that our families are ready. That our friends are ready. That our neighbors and coworkers and acquaintances are ready. Even the ones we may not really like. Our job is to be ready and get as many others as possible to be ready as well.
So I leave you with this: are you ready?
MOLESKIN:
Praise: Judge Judy’s father had a quick recovery from Covid
Keep praying for Ribbed’s wife and the rest of our PAX struggling with sickness and loss
ANNOUNCEMENTS:
Dog Pound CSAUP: Off the Chain
August 21 – Sign up!!!