F3 Knoxville

Tag: Gibbler

Sandbags at the truck stop

THE SCENE: 50’s, little bit of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 laps around the parking lot

High knee skipping to the light pole and Bernie Sanders back x 2

Toy soldiers to the light pole and Bernie Sanders back x 2

Grab the sandbags and mosey to the field
THA-THANG:

Circle up into 2 groups, each group has a 60# bag.  Pass the bag to the left and do 1 burpee before the bag gets back to you.  Complete 5 passes, then go in the opposite direction.

We also did this as 1 big group passing 2 sandbags and doing 2 byrpees.

Line up in plank position.  Pull sandbags through and run to end of the line.  Once you get to midfield , pull the sandbags the other way to get back.

Teams of 3.  2 men running a lap around the field while 3rd man does an exercise with  the sandbag.  Once all men have done the exercise move to a different sandbag.

  • 90# bag – squats
  • 60# bag – shoulder press
  • 60# bag – lunges
  • 40# bag – curls

11’s at the outhouse.   Easy ups & merkins.

MARY:
BBS

Flutter kicks

Single leg donkey kick thing by tank.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t be complacent at work, working out,  or with your friends and family relationships.
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

HHOCR warm up

THE SCENE: The Asylum, breezy and warm 71degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Took a mosey tour of the course
THA-THANG:
Pair I and do as many laps around course as possible until time is called.O do as many laps as possible in 45 minutes (took off a couple stations above for time)

#1 10 burpees
#2 Sprint up hill
#3 Mosey to the last benches and back
# 4 30 dry docks
#5 10 frog jumps
#6 squat walks (20 yards)
#7 20 shoulder taps merkins
#8 20 Lunges
#9 zig zag cone course
#10 Calf raises x30
#11 balance along curb run
#12 Bear crawl (20 yds)
#13 4 round the clock merkins

#14 5 clapping or hard release burpees

#15 20 box jumps
#16 Climb around rope obstacle
#17 5 inch worms
#18 20 rows on picnic tables
#19 CMU presses
#20 Side shuffle (30yds)

MARY:
Flutters till everyone got back to AO., box cutters x26, planks with leg lifts, LBCs.

COUNT-OFF & NAME-O-RAMA
25 in attendance, rooney and mater there but not tagged in system
CIRCLE OF TRUST/BOM:
We talked about the Hardship Hill race and how it is important for us to serve our veterans and be a part of this great opportunity.

I gave an example of a African minister who was able to grow his church to huge numbers.  When American missionaries came to help they were astonished on how many people were coming to Christ through his church. They asked him how he was able to draw in so many people, he replied by saying that in America people study God‘s word and Bible studies at church and other areas, here they live in God’s word by serving others and people see that and want to be a part of a movement.  Then they study. We have it backwards here. We need to serve others and live for Christ not just study his Word.
MOLESKIN:
This old man was paired up with a 16 yr old cross country athlete (Jenny) . Good motivation for me to keep going. I heard lots of encouragement this morning to others.
ANNOUNCEMENTS:
HHOCR

Does your Abacus go to 50?

THE SCENE: Warmish cool. Or coolish warm. Like 50 or something.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x50 IC (4ct)
TN Rocking Chair x15 IC
Squats x50 (single count)
Mountain Parkers x15 IC
Crabettes x15 IC (I think it was 15… Lost count watching everyone flail about like a pack of drunken baby giraffes…

THA-THANG:
Mosey to the upper soccer field. Man, it looks too dark. Keep going to Watt Rd field.
50yd forward roll burpees
50yd crawl bear back

Mosey to concrete bleachers
20x Giant Step-ups (3 steps up, 3 steps down = 1 rep)

Charge up the hill to the upper field. Guess it’s not that dark after all.
50yd Broken Wheelbarrow (switch w/ partner as needed)
Burpee Backward Broad Jump back (shortened it up a little on audible)
50yd regular wheelbarrow – Each partner completes 50yd before switch

Mosey around to the base of the hill
5 rounds:
Sprint up to the top
Mosey back down
10 merkins
Flutter kicks 4 the six

Mosey back toward where it looks like Frosty and Tank are unloading.
Oops, NVM they’re leaving.
Well, we made it to the bleachers so knock out six more Giant Step-ups

Mosey back to the AO. Grab tents and tables from Frosty and Tank, scatter distribute to the fields.

MARY:
Ring of Fire – Leg pushdown style
LBCs x20 IC
Row your Boat
Side Crunch x15 IC each side
Flutter Kicks x20 IC

COUNT-OFF & NAME-O-RAMA
10 HIMs for the full beatdown. Special guest appearances by Tank and Frosty
CIRCLE OF TRUST/BOM:
Talking to my daughter the other day… I forget what it was we were even referring to, but I playfully told her she was being lazy. She said, “No, I was being tired!” I told her, “Tired is a feeling, lazy is a choice.” There’s often a poor choice that goes along easily with what we’re feeling at any time. As guys, we have a tendency to suppress feelings and try to ignore them as we make choices. However, some time ago I took a class on “Emotional Intelligence”. At the time, I thought it was kind of stupid because we took a lot of time looking at emotions, then at the end we went into how making decisions based on emotions was a bad thing. I thought, “Hey, of course. Why did we spend all that time on emotions when we’re supposed to just ignore them like I was already trying to do.” It wasn’t until later that I realized the subtle difference between trying to ignore emotions and recognizing those emotions and realizing in the moment how they are trying to affect your decision making. As Eph. 4:26 puts it, you can be angry (and recognize that you are), but choose to sin not.
MOLESKIN:
Happy birthday to Abacus – Thanks for sharing part of your 50th birthday with us!
ANNOUNCEMENTS:
Prayers for Cornhole as he defends his thesis choice this week! (He wouldn’t tell us where this was going to be happening for some reason…)

STRONGER TOGETHER

THE SCENE: Clear skies with temperature of about 39˚F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, Windmill x 7 (4CT), Baby arm circles (forward & reverse) x 10(IC), Tempo squat x 7, merkins 7 (4CT), cherry picker X 5 (4CT)

THA-THANG:
1/2 mile Indian run

At soccer field (REPEAT 3 times):

  • Indian bear-crawl along long side of soccer field (audible length to avoid exhaustion).
  • Mosey across short side
  • 5 burpees at corner, mosey to midfield then 5 CDD, mosey to other corner then 5 merkins
  • Mosey along short side, repeat.

11s on the hill

  • Bottom: Imperial walkers (4CT)
  • Top: box cutters

Mosey to 2nd soccer field. Dora 1-2-3 inspired rep. with battle buddy running to midfield and doing 1 burpee

  • 100 Bobby Hurleys
  • 100 Lunges (2CT)
  • 300 Flutter kicks (single CT)

MARY:
Run back to AO with a minute to spare for one Guantanamo round
COUNT-OFF & NAME-O-RAMA

11 HIMs got stronger together (1 FNG)

CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-12

“Two are better than one,
    because they have a good return for their labor:
10 If either of them falls down,
    one can help the other up.
But pity anyone who falls
    and has no one to help them up.
11 Also, if two lie down together, they will keep warm.
    But how can one keep warm alone?
12 Though one may be overpowered,
    two can defend themselves.
A cord of three strands is not quickly broken.”

A reflection on my 1st year in F3. I’ve become stronger physically but more so mentally. Through the good days and the bad days it is important to surround yourself with people who will push you to get better, will be honest with you and will encourage you. Let us strive to be such people for others as well.
MOLESKIN:
Potentially we had the longest Indian run of all time
ANNOUNCEMENTS:
N/A

35’s

THE SCENE: 54 and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 35
BBQ Squats x 10
Baby Arm circles forward x 12
Baby Arm circles backward x 12
THA-THANG:

3 laps – Lap Starts at Blocks run to around ball fields the long way up cardiac then back down to block pile. Bear crawl at second turn of cardiac
Stop 1 – Squat Thrusts
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 2 – Big Boys
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 3 – Hand Release Mericans
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 4 – Man Makers
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15

​MARY:
35 Burpees

5 x 20 Captain Thors

COUNT-OFF & NAME-O-RAMA
19
CIRCLE OF TRUST/BOM:
Self Control – It’s not just about saying no to the big things.

ANNOUNCEMENTS:
Hardship Hill and Rusty’s Chili benefit