F3 Knoxville

Tag: Gibbler

4 Cones in the Rain

THE SCENE: Rain but the temp was nice for December…around 60 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Due to rain we grabbed some CMU’s and did warm-o-rama in pavilion.  20 SSH 4CT, Thai Fighter F and B x10, Cherry Picker x8, Some old man leg stretches, and slow table rows x10
THA-THANG:
Partner work- Partner 1 stayed and did round 1 CMU squat AMRAP while partner 2 did:

Mosey to parking lot perform 5 monkey humper’s at every cone (4  cones) and lunge in between…mosey back

Round 2 partner 1 did CMU Curl AMRAP while partner 2 did:

Mosey to parking lot perform 5 merkins at every cone (4 cones) and bear crawl in between…mosey back

Rinse and Repeat.

 

MARY:
had about 30 seconds left so we did bbs oyo
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be more like Paul.  Be a HIM no matter your circumstance.  Don’t let circumstance control being content or not.

12 Days of F3 Christmas

THE SCENE:

19 HIMs enjoyed 50f and overcast – Great morning for burn of the weekend

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
30 Side straddle hops

10 Front and 10 back baby arm circles

THA-THANG:
After a quick warm-up it was off to the CMU pile – Grab a block and mosey down to Circus Maximus for a 12 Days of F3 workout.

Starting at baseline, HIMs made their way around the loop and back stopping at each station representing the 12 Days of Christmas – Just like the song…

  • Baseline to station 1 for 1 overhead CMU Press then back to the baseline.
  • Baseline to station 2 for 2, 4-Count Box Cutter, then station1 for 1 overhead CMU Press, then back to the baseline.
  • Baseline to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 4 for 4, single count Big Boy Sit-ups, then to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 5 for 5, 4-count side straddle hops, then to station 4 for 4, single count Big Boy Sit-ups, then to to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 6 for 6, 4-count Merkins, then to station 5 for 5, 4-count side straddle hops, then to station 4 for 4, single count Big Boy Sit-ups, then to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • etc. etc. all the way to the 12th station (BURPEES!!) & back

Mosey with CMU block back to AO

In total HIMs put in 2.5 miles of running plus the following totals per station:

  • Station 1 = 12; Overhead CMU Presses
  • Station 2 = 22; 4-count Box Cutters (Four count factor = 44)
  • Station 3 = 30; 4-count Knee to Elbow (Four count factor = 60)
  • Station 4 = 36; Single-count Big Boy Sit Ups
  • Station 5 = 40; 4-count Side Straddle Hops (Four count factor = 80)
  • Station 6 = 42; 4-count Merkins (Four count factor = 84)
  • Station 7 = 42; 4-count Overhead Claps (Four count factor = 84)
  • Station 8 = 40; 4-count Flutter Kicks (Four count factor = 80)
  • Station 9 = 36; Single Count Squats
  • Station 10 = 30, 4-Count Mountain Climbers (Four count factor = 60)
  • Station 11 = 22; Bobby Hurley
  • Station 12 = 12; Burpees

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
19 = Charmin, Snitch, Honeydew, Jenner, Enos, Rusty, Pacman, BlueBird, Rousey, Pusher, Carney, Gibbler, Bunny, Cat Gut, Rainbow, Hands, Cheatsheet, Doublewide, Timber

CIRCLE OF TRUST/BOM:
Sharing HOPE with others.  Each and every one of us is dealing with difficulties in life.  Some large, some small…. some known by many, some known by only a few.  Encouragement to each of us to seek out help to provide hope for yourself and also to be that resource of hope for others.

MOLESKIN:
Special prayer request out for a few folks.

ANNOUNCEMENTS:
N/A

Truck Stop Convergence

THE SCENE: 40 and clear….perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:  (Waxjob)

  • Side Straddle Hop x 25
  • Tempo Merkins x 15
  • Tempo Squats x 15
  • Grady Corns x 31
  • Crabettes x 10

THA-THANG:

  • Mosey to the concrete bleachers (Bartman)
    • 11’s on the hill – squat jumps at the bottom / carolina dry docks at the top
  • Mosey to the end of the soccer field (Waxjob)
    • 50% run across the field
    • 75% run back the other direction across the field
    • 100% run across the field 25 v-ups at the other end
    • 100% run back – 25 big boy situps at the other end
    • Tunnel of love
  • Mosey to the bottom soccer field (Bartman)
    • Kraken style run around 6 cones.  Start with 5 burpees, 5 merkins, 5 squats at the first cone, then increase by 5 reps after each lap around the cones.  When you get to the last cone you’ll be doing 30 burpees, 30 merkins, 30 squats.  Time ran out, had to cut this short.
  • String of pearls mosey back to the AO (Waxjob)
    • Monkey humpers facing the road
    • Freddie Mercury by the outhouse
    • Pledge of Allegiance by the flagpole

MARY:  (Waxjob)

  • Boat/canoe while singing row, row, row your boat

COUNT-OFF & NAME-O-RAMA
41 strong!   Snorkel, Waxjob, Brick, Mr. Jinxy, Driftwood, Woodshack, Kickflip, Drive Thru, Curveball, Herbie, Bagman, Mustard, Snitch, Swimmies, Full House, Choir Boy, Gibbler, Tweet-E, Swanson, Cosmo, MC Hammer, Tank, Face Plant, Manilow, Abscess, Cavalier, Poyo, Mermaid, Mailbox, Slag (FNG), Guardrail, Lillydipper, Pele, Butters, Frosty, Sparkler, Moses, Steam, Rosetta, Hammy, Bartman

CIRCLE OF TRUST/BOM:  (Bartman)
2019 has been a tough year among our F3 brotherhood – we have dealt with illness, injury, death.  In light of that and also in light of the Christmas season I decided to share several scriptures of encouragement to remind us that GOD is ultimately in control and we can find our rest in him.

MOLESKIN:
It’s always fun to have a big group together for a convergence workout – today was not different.   It was great to see many faces I hadn’t seen in a long time.

ANNOUNCEMENTS:
3rd F immediately after the workout at Two Rivers church

Ladders and Sh@#ts

THE SCENE: Nice and cool.  Almost spitting snow.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up burpee ladder:  10 4 ct SSH, IC; 2 burpees OYO; 10 BAC forward IC; 4 burpees OYO; 10 BAC backwards; 6 burpees OYO; 10 Imperial Walkers IC; 8 burpees OYO; 10 tempo squats IC; 10 burpees OYO.
THA-THANG:

  • Mosey to Circus Maximus for Merkin Ladder.  Run (not mosey, run!) 1/4 lap at a time, add 1 merkin at each stop up the ladder till you reach 10 merkins.  Then 1/4 lap back down the ladder to 1 merkin.
  • Mosey to Cardiac for the cardiac ladder:  10 SSH at the bottom, Bernie to the first curve; 10 SSH + 20 Carolina Dry Docks.  Bernie to the 2nd curve.  Repeat SSH and CCD, add 30 4 ct Freddy Mercurys.  Sprint to the top.  Repeat SSH, CCD, Freddy Mercurys.  Add 40 squats.
  • Mosey to bottom of Baby Everest for Jimmy’s (Jacob’s big brother) Ladder.  Run Baby Everest and do a Man Maker.  Add a Man Maker each time you run to the top, topping out at 7 Man Makers.

MARY:
Hurricane Hoedown ladder.  Sitting flutters with hands over head x 7; reclining flutters x7, regular flutters x7.  Repeat x6, then x5, etc. all the way down the ladder.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Even in dark days, there are things to be thankful for.  From Abraham Lincoln’s proclamation establishing a recurrent Thanksgiving on the last Thursday of November, at a time when our nation was more divided than it has ever been:  They are the gracious gifts of the Most High God, who, while dealing with us in anger for our sins, hath nevertheless remembered mercy. It has seemed to me fit and proper that they should be solemnly, reverently and gratefully acknowledged as with one heart and one voice by the whole American People. I do therefore invite my fellow citizens in every part of the United States, and also those who are at sea and those who are sojourning in foreign lands, to set apart and observe the last Thursday of November next, as a day of Thanksgiving and Praise to our beneficent Father who dwelleth in the Heavens. And I recommend to them that while offering up the ascriptions justly due to Him for such singular deliverances and blessings, they do also, with humble penitence for our national perverseness and disobedience, commend to His tender care all those who have become widows, orphans, mourners or sufferers in the lamentable civil strife in which we are unavoidably engaged, and fervently implore the interposition of the Almighty Hand to heal the wounds of the nation and to restore it as soon as may be consistent with the Divine purposes to the full enjoyment of peace, harmony, tranquillity and Union.
MOLESKIN:
Prayers for Cheatsheet’s daughter
ANNOUNCEMENTS:
Need supplies for the VA home, please!

Keeping warm

THE SCENE: low 30’s….chilly…

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Merkins
  • Squats
  • Runs across parking lot:  butt kickers, bernie sanders, karaoke, high knees

THA-THANG:

  • Bear Crawl 11s
    • Bear crawl across the driveway and crawl bear back.  Dry Docks at one end, Spread Eagle Merkins at other end.
  • mosey to soccer field by Watt Rd
  • Leg Escalators
    • Rd 1 – 20 squats
    • Rd 2 – 20 squats, 20 monkey humpers
    • Rd 3 – 20 squats, 20 monkey humpers, 20 iron mikes
    • Rd 4 – 20 squats, 20 monkey humpers, 20 iron mikes, 20 flamingos
    • run and touch the doghouse between each round
  • “no running” to the top soccer field
    • crab walk to gate – 10 burpees
    • broad jump to the trash can – 20 big boys
    • duck walk to corner of baseball field – 20 dry docks
    • inchworm merkin to other corner of field – 20 squat jumps
    • crawl bear up the hill to the top soccer field
  • Running with pain stations around the soccer field
    • Lap 1 – 10 merkins at each corner + dips at the bench
    • Lap 2 – Misc abs at each corner + dips at the bench
    • Lap 3 – leg exercises from the escalators + dips at the bench
  • Mosey back to AO

MARY:

  • Side crunches
  • 1.5 minutes of elbow plank

COUNT-OFF & NAME-O-RAMA
5 today:   Sparky, Gibbler, Wagon Wheel, Swimmies, Bartman

CIRCLE OF TRUST/BOM:
Talked about my wife’s recent mission trip and how proud I am of her.  She was totally out of her comfort zone to speak about Christ to non-believers.   Try to find ways in your day-to-day life to do this same thing….get out of your comfort zone to share your faith.  Be bold.

MOLESKIN:

ANNOUNCEMENTS:
Convergence workout and 3rd F on 12/7 at the Truck Stop