F3 Knoxville

Tag: Gibbler

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

The ladder at the dragns tail

THE SCENE: 86 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 Burpee

5 cherry pickers

2 burpees

some of these and some of those
THA-THANG:
Mossey down to the tail of the dragon. Partner up and work with your partner to

  • first station
    • squats
    • lunges
    • Welsh Dragons
  • Second station
    • V-Ups
    • Air Taps
    • BBS
  • third Station
    • Merkins
    • Pickle Punders
    • Monkey Humpers
  • 4th station
    • CDD
    • Hand release Merkins
    • Sholder taps

MARY:
Ring of fire but we ran out of time

ANNOUNCEMENTS:
Off the chains event. Be there of be lazy 😉

Disney Sing-A-Long

THE SCENE: The good:  It wasn’t pouring down rain.  The bad:  99.99999% humidity.
F3 WELCOME & DISCLAIMER: I’m pretty sure Gibbler didn’t say it was free or that he wasn’t a professional.  Both of those facts were immediately apparent, however.

WARM-O-RAMA:
I distinctly remember lots of SSHs while Bluebird took his sweet time walking over from his truck to the AO. I think he stopped to re-tie his shoes and picked up a few pennies off the ground on the way.  And then we did some Tennessee Rocking Chairs.
THA-THANG:
We moseyed to the Colosseum (that’s right Gibbler.  The Colosseum. Not the Overlook!).  Once we got there, we started listening to that song.  What’s that song from the Disney movie?  Yeah, that one too, but I’m thinking of the other one.  No, we listened to that as well, but I’m thinking of . . . forget it. We listened to all of them. Well, except for “Bear Necessities.”  Where’s the love for The Jungle Book, Gibbler??

As we re-imagined this as a workout with our 6 year old kids, Gibbler had us do pyramids.  I’ll be honest, I don’t remember all of the exercises, or in order.  Just know that we blasted our legs and our abs for a solid 25 minutes or so. Occasionally, we’d break for a long bear crawl (incident free today, thank goodness) or a run around the loop.  Mumblechatter was at a high level throughout.

Heartbreakingly, it was time to head back to the AO far too quickly.

MARY:
At the AO, it was Capt. Thors up to at least 6/24 before a merciful 15 seconds of stargazers closed us out and the last song of the day gently swirled down our ears (“I’ll Make A Man Out Of You”? Honestly, they’re all running around together in my head right now, so I can’t remember.)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“I wish it need not have happened in my time,” said Frodo. “So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.”
MOLESKIN:
Another Tolkien quote:  “The old that is strong does not wither.”  This one is dedicated to our very own BlueBird, who hits 59 tomorrow.  Happy Birthday, BlueBird!
ANNOUNCEMENTS:
Sign up for the Off the Chain CSAUP and try to pick up a Wesley House Q on Wednesday afternoons.

6-28-21 4-140

THE SCENE: Humid and sticky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with SSH 20 ON 4CT, Baby Arm Circles front and back x12 on 4ct, Front Claps same rep count, Windmills x12 4ct then to curb for mosey down for 20 4ct plank jacks and mosey back.
THA-THANG:
Lower parking lots served as the 4 corners.  Hit every corner perform both (2) exercises at each spot doing reps of 50,40,30,20.  50 first time, 40 second time and so on…

After completing a round of the 4 corners run up little Everest and perform 5 burpees at the top.

Corner 1. SSH and Plank Jacks

Corner 2. OH Claps and Freddie Mercury

Corner 3. Merkins and LBCs

Corner 4. Lunges and Carolina Dry Docks

MARY:
Had enough time for 18 4ct Freddies
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Talked about “Grit”.  A book by Andrea Duckworth of the same name.  discussed her take on how success is determined more on your effort and hard work than mere talent.  It’s a mindset.  Setting good habits.  We talked about being disciplined and how we need to display grit in all areas of our life.  To not be complacent.