F3 Knoxville

Tag: Gibbler

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!!!

Nice And Threesy

THE SCENE: Hot and Sticky.
F3 WELCOME & DISCLAIMER: Welcome back Cat Gut – you are here on your own volition
WARM-O-RAMA:

SSH x 25 IC
BBQ Squats x10 IC
Tie Fighters 12 + 12 IC
Pickle Pounders x 15 IC

Mosey to the Baseline
High Knees / Mosey back
Butt Kickers / Mosey back
Skips / Mosey back
Bear Crawl / Mosey back
Side to Side / Mosey to Circus Maximus

THA-THANG:
Gather into groups of three for exercises at 2 stations.  PAX 1 does the first exercise at station 1.  PAX2 runs to take over at the next station.  PAX3 then runs back to station 1.  Exercises are AMRAP till your buddy appears.  The two stations were at either end of Circus Maximus.

  • Station 1
    • Merkins
    • Squats
    • Big Boys
    • Plank Jacks
    • SSH
  • Station 2
    • T Claps
    • Lunges
    • American Hammer
    • Windmills
    • Flutter Kicks

MARY:
We stopped for Rocky Balboas on the way back, then closed out with a bicycle race.
COUNT-OFF & NAME-O-RAMA
A perfectly divisible by 3 total of 12.
CIRCLE OF TRUST/BOM:
A friend of a friend passed and that reminded me to live every day as if it is your last.
MOLESKIN:

ANNOUNCEMENTS:

Ode to Cat Gut

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with 20 SSH on 4ct, 10 tempo merkins, 10 4ct plank jacks, 5 burpees OYO, 6 Cherry Pickers, a little this and that,  and a lap around the parking lot.
THA-THANG:
Partner up for DORA’S.  Partner one grabs rock and performs first part of 150 reps of

  • Curls
  • OH Press
  • Tri Extensions
  • Flutters with Rock

While partner 2 runs suicide.  Switch out when partner 2 is done with one suicide.

When completed mosey down cardiac to Skunk Hill.  Pay our respects to Cat Gut and run up Skunk Hill for 10 burpees OYO.  When done, mosey to base of cardiac.  10 jump squats at bottom, mosey to first curve for 10 more squat jumps, bernie to second curve for 10 squat jumps, then run to top for 20 dips.  6 up did 20 LBC’s in cadence.

Mosey to top of Dragon Tail for a route 66 with merkins.  When done, over to cloud for set of 20 butt touches and 20 step ups.  When done head back to AO

MARY:
Just enough time for some Freddie Mercury and Heal touches.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Romans 10:8

Spoke on the importance of scripture and how it is our guide.  When we face the difficult in our lives, it is a reminder that we are not alone.

 

Slow Mosey

  • THE SCENE: Hot and Humid
    F3 WELCOME & DISCLAIMER – Better than Gibblers last week
    WARM-O-RAMA:
    20 X SSH
  • 24 x Tie Fighters
    THA-THANG:
    Slow Mosey around the loop stopping 6 times for
  • 5 hand release burpees
  • 10 hand release Mercians
  • 15 4cnt LBC’s
  • 20 Froggy squats

CIRCLE OF TRUST/BOM:
Positive Attitude=Positive outcome