F3 Knoxville

Tag: Gibbler

CMUesday→CMUs-day

THE SCENE: Clear and crisp… Perfect amount of chill to keep comfortable during the workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Travoltas x10 IC each side
Tie Fighters x10 IC each way
Cherry Pickers x7 IC
Hindurkins x10 IC
Monkey Humpers x20 IC

THA-THANG:
Such a lovely pile of CMUs just begging to be used. We’ll use as many as we can! 2 CMUs apiece! Hence the slight modification of today’s spelling…

Farmer carry to the base of baby Everest.
Battle Buddy up for some Dora-style work.
Running partner goes to the top for 2 burpees while the other does reps.
Uphill styles:
-Farmer Carry
-Bernie the Farmer
-Overhead Carry
-Overhead Bernie

Exercises:

  • 50 Popup Merkins (alternate merkins with hands on 2 blocks/hands on the ground
  • 100 Squat Thrust
  • 100 OHP (audible… What was I thinking? Right after squat thrusts?)
  • 150 Lawn Mowers
  • 100 CMU BBS
  • 100 Fwd Raise
  • 200 Curls

There were more, but I think that’s all we got through…

Mosey on back and put the toys away.
MARY:
Threw down a few flutter kicks while the CMUs were being stowed.

One CMU made it through the workout but didn’t survive restocking.
Broke into 4 pieces x5 burpees per piece makes 20 Burpees OYO!

20 4-ct crunches to cash out

COUNT-OFF & NAME-O-RAMA
20 CMUs got some love from 10 HIMs this morning… Plus Pfeiffer and Gibbler showed up to put in the miles.
CIRCLE OF TRUST/BOM:
1 Cor. 3:6 – I planted, Apollos watered, but God gave the increase.
All good farmers know this one. When you feel that soreness in your shoulders later today, remember that and look for places God may want you to do some planting or watering and let Him make it grow!
MOLESKIN:
Snitch needs to check the GroupMe or the calendar or something before he posts or he’s gonna keep ending up at Waxjob Qs…
ANNOUNCEMENTS:
2nd Annual Brolympics is less than a month away! And December is the quarterly 3rd F. Location is Lenoir City at 2 Rivers Church.

Super Saturday

THE SCENE: Freaking gorgeous and 66 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Smurf Jack/SSH/Star Jack intervals followed by 5 OYO burpees

Indian Run to the playground

THA-THANG:

Super 21s from the playground to the parking lot. Pax could choose between pull-ups, dips, derkins, or squats on one side and Merkins, v-ups, Freddie Mercury, or LBCs on the other side. PAX were instructed to move between stations any way other than running or walking. Bear crawls, high knees, Bernie Sanders, etc. were used to mix it up.

After 30 minutes of fun we moved on to Wham-O lunges and then returned for a second set of Super 21s. This time we ran between stations.

MARY:
We ca$hed out with ATMs and 20 box cutters.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Never forget that you are a leader, especially of your own actions. Don’t give in to comfort and complacency.
MOLESKIN:
We missed Mayberry today, but we got a bonus Farva sighting so that was cool.
ANNOUNCEMENTS:

8 minute abs, and solving baseball problems

THE SCENE: Maybe it’s starting to cool down?  At least a little?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, CP x 5, Imperial Squat Walkers x 10.  Short, to the point.
THA-THANG:
There’s a pattern here: Run up the hill to the top of the Dragon, and down the dragon and then back to the AO, talking out our issues as we go.  Upon hitting the AO, we have 8 min of work, 1 min for each exercise, doing as many as you can.  Then run again.

  • First 8 minutes is Abs:  gas pumpers; Freddy Mercurys, side crunches left, then right, V-ups, LBCs (with a 2 sec hold at the top), flutters, American Hammers
  • Next 8 minutes after run down the dragon is arms and shoulders:  (Grab a CMU for some of these) Merkins, Overhead press, In-outs (or back and forths – not sure what to call these.  Move the CMU into your chest and then straigten the arm out and then back against the chest, so on and so forth), Curls, Carolina Dry Docks, Lat pulls while on your six, and more Merkins.
  • Next 8 minutes- Head to the Cloud this time for leg work.  Really, after the run, we only have a few minutes, so call audible, do about 45 seconds each of box jumps on the benches, squats and lunges.  If we’d had time, we would have included step ups, mountain climbers, more box jumps, Iron Mikes and a couple of other leg exercise I can’t remember.
  • Recover to the AO.

MARY:
None, no time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Life is so much better, easier, nicer when we show grace to others.  God has shown us the ultimate grace.  How we treat others is not about who they are.  It’s about who we are.  Gibbler’s addendum:  the brother of murder victim in Dallas, who demonstrated tremendous grace in forgiving the person who shot his brother, is the ultimate example.
MOLESKIN:
So, we want home run and strike out celebrations in baseball and maybe a shorter season.  Also, we are tired of the hypocrisy of rich celebrities taking up the mantle of climate change while flying around in private jets and living in gigantic mansions.   Those were some of the discussions on the mosey.
ANNOUNCEMENTS:

IPCwk2 – Dog Pound

THE SCENE: Dark and Sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Burpees OYO x 10
THA-THANG:

  • Hey watch dis’ ^^^^^^
  • Thanks to Tank for helping set this up!

MARY:

I was still running laps, not sure what happened.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I apologize, I thought it was way later than it was and didn’t want to hold anyone up. But it is the truth! You men encourage me everyday and ensure that I stay humble! Thank you.
MOLESKIN:
Majority of the PAX showed up early, Blue Cross and Proton showed us they could have started late if they wanted to. Sparky piped up later on GroupMe to eradicate ANY DOUBT that each man that showed up today, is an absolute HIM. It’s hard not to compare where we are, against where other people are. We have to remember that oftentimes, we are comparing our beginning to someone else’s middle. Or our middle to someone else’s end. We’re all in different seasons and it’s important to embrace where we are today and keep pushing to better ourselves. 

No man left behind, no man left the same. 

ANNOUNCEMENTS:
TTTP This Saturday – forgot to plug this too!!

The Sampler Platter…

THE SCENE: A bit humid and around 70 degrees at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct, Baby Arm circles front and reverse it x10x Cherry pickers x10, Tempo Merkin x10, then to curb for butt kickers 1/2 parking lot jog out rest, and skip 1/2 parking lot jog out rest.
THA-THANG:
Grab a CMU and circle up for 1 MIN AMRAP’s of 1. Curl 2. Overhead Press 3. Squats 4. Block Merkin 5.BB with Block

Mosey up little hill to dragon tail. 10 Tempo Merkins waiting on 6. Run halfway down, 10 Tempo merkins waiting on 6, at bottom of dragon tail do 20 Rocky Balboa on 4ct on curb.

Mosey to hill at base of new soccer field. 11’s with Smurf Jacks at bottom and Man Makers at top

Mosey back to cloud. Let Hands lead in set of 20 4ct flutters while picking up 6. Then do 6 Captain Thor’s Mosey back to AO

 

MARY:
Plenty of time left to cash out with ATM’s, Temp Squats x10, and finish with 40 SSH on 4ct
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 is a great metaphor for what God wants to do to us.  God wants to transform us over time into what he made us for.  As believers, we need to realize that our relationship with him will bring forth change.  True lasting change.
MOLESKIN:

ANNOUNCEMENTS: