F3 Knoxville

Tag: Gibbler

Mist, Rain, Sleet, Snow

THE SCENE:

Dog Pound: windy, misty, rainy, sleety, snowy, coldy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, rocketts x20

THA-THANG:
Mosey to the lot for roughly 10 sprints and then mosey back to AO to pickup CMUs I forgot to get.

Mosey to the lot and partner up, DORA: one does exercise, one runs to the end of the lot and back (about 150-175 yds?)

exercises are: CMU curls 150, CMU overhead presses 150, cleans 100, merkins on CMU 100, reverse squat walk dragging CMU down and back.

Mosey to tennis courts.  Suicides at EVERY line on both courts. Then some quick twitch knee ups along the fence, bear crawl suicides that sucked and audibles to squat walks. Finished with one more round of regular suicides

MARY:
No time for her today
COUNT-OFF & NAME-O-RAMA

10 total, including visitor from Nolensville “Mic Drop”

CIRCLE OF TRUST/BOM:

How do we learn best?
By reading instructions or by watching how it is done by someone that knows the process?
Are we a study God’s word culture or are we a do God’s word culture? By doing rather that studying, we develop a culture that newcomers and the young feed off of. They learn by watching the faithful not by studying.
Lets go be a “Do God’s word” and not just a “study God’s word”

MOLESKIN:

Welcome Mic Drop from Nolensville TN.  He will be “dropping” by once or twice a month.

We went from mist, to rain, to sleet, to snow today.

ANNOUNCEMENTS:
Forgot to mention Snacks for WH till tues, WH kids workout

I-Beam Wake Up Call

THE SCENE: 40’s, no rain which was kinda nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Rockets

Merkins

Mosey around the AO parking lot

THA-THANG:
At each light along the path do the following (14 lights)

  • 5 burpees
  • 5 merkins
  • 10 BBS
  • 10 Squats

Omaha about half way and did the exercises at every other light to save time

11’s at the bathrooms: underhand grip easy ups and merkins at end of parking lot adjacent to Watt Rd.

Battle Buddy, at playground 1 buddy does close grip lat pull ups while partner runs to end of lot and does 5 – 8 count man makers, switch and repeat 2x.

Mosey to AO

MARY:
Flutter kicks – Swirly/ Shooter

Side crunches – Ratchet

Shoulder Blasters – Ratchet
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Special thanks to I-beam for the wake up call at 0500!  We almost got Boulder to post again but I failed to tell him we started at 0600 instead of 0700.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

2 For Tuesday

THE SCENE: Cloudy and chilly around 33 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up consisted of 25 SSH, Cherry Pickers x10, Baby Arm Circles F and B with overhead clap x10 on 4ct, finish with Windmills x10
THA-THANG:

Mosey from AO to stop sign down from Asylum 15 4ct Mtn Climbers regroup and Mosey to base of Everest…

Exercises of day Merkins, 4ct Flutters, Squats, and Dry Docks

25 reps of each exercise at bottom of Everst, travel up with 25 reps at top…Rinse and repeat.

10 count after 2nd trip up Everest and reps complete mosey back to stop sign for 15 4ct Mtn Climbers

Mosey to Top of Dragons Tail…12 light poles total…Light Pole 1- 10 merkins Light Pole 2 10 4ct flutters.  So on until each is completed 3 x’s

Mosey back to AO line up on baseline.  Lunge down jog back.  Next time down bear crawl with push up at every parking space line.

Circle Up

MARY:
Finish up with abs 25 4ct American Hammers, 25 4ct Freddy Mercury, Side Crunch L and Side Crunch R x10
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Mostly God whispers he doesn’t yell.  If we want to know what he’s saying to us he uses his word more than anything else.

James 1:5

If you need wisdom, ask our generous God, and he will give it to you.  He will not rebuke you for asking.
MOLESKIN:
I
ANNOUNCEMENTS:

The Fabio

THE SCENE:25 and chilly

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 20
  • Imperial squat walkers x10
  • Baby Arm circles forward x 10
  • Baby Arm circles backward x 10
  • Hand claps x10

THA-THANG:

  • Stop 1 – 5 Block-ees
  • Run to stop 2 and do 5 curls and 5 rows
  • Stop 2 – add 10 Hand Release Mericans (decline or incline)
  • Run to stop 2 and do 5 curls and 5 rows
  • Reverse up cardiac and do 5 curls and 5 rows at frist turn
  • Run to stop 3, 5 curls and 5 rows
  • Stop 3 – add 10 CMU squat press
  • Ruto to stop 4, 5 curls and 5 rows
  • Stop 4 – add 20 CMU flutter kicks (4 count)
  • Run to stop 5, 5 curls and 5 rows
  • Stop 5 – add 25 Bunny hops
  • Run to stop 6, 5 curls and 5 rows
  • Stop 6 – remove blockees
  • Stop 7 – remove Mericans
  • Stop 8 – remove squat press
  • Stop 9 – remove flutter kicks
  • Stop 10 – Finish with 25 bunny hops
Totals:
2 kilometers (sorry Kentucky tracked the distance)
25 Block-ees
50 Hand release Mericans
55 CMU Squat press
100 CMU flutter kicks
150 Bunny hops
35ish CMU Curls and Rows
Roxanne
Hold Al gore, when your hear Roxanne drop and do a Merican, when you hear red light do a “squat jump”
@Carney “Roxanne” is uttered 27 times and the words “Red Light” are uttered 26 times

​
COUNT-OFF & NAME-O-RAMA
16 PAX
CIRCLE OF TRUST/BOM:

“Integrity”
When faced with a difficult situation ask what is the right thing to do, then do it regardless of the consequences.
The godly walk with integrity; blessed are their children who follow them. Proverbs 20:7
Joyful are people of integrity, who follow the instructions of the LORD. Psalm 119:1
Special Thanks to Fabio who delivered 30 CMU’s to the Asylum

This loop is looking familiar

THE SCENE: Low 40’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 2 laps around the parking lot
  • SSH IC x 20
  • Tempo Squats IC x 10
  • Baby Arm Circles (Forward/Reverse) IC x 12
  • Cherry Pickers IC x 10
  • Merkins IC x 10

THA-THANG:

Moseyed to the oval parking lot for some laps. 4 stops along each loop, each with an assigned exercise. Complete 20 reps of each exercise, then run to the next stop.

Lap 1:

  1. Merkins
  2. Wide Merkins
  3. Narrow Merkins
  4. Carolina Dry Docks

Lap 2:

  1. Squats
  2. Lunges
  3. Jump Squats
  4. Iron Mikes

Lap 3:

  1. Flutter Kicks (4 ct)
  2. American Hammers (4 ct)
  3. Hello Dollies (4 ct)
  4. LBC’s

Rinse and repeat. We managed 9 total laps, so completed each of the exercises 3 times.

MARY:
No time for Mary

COUNT-OFF & NAME-O-RAMA
25 HIMs including 3 FNG’s; welcome to Burgundy, Scrum, and Flo

CIRCLE OF TRUST/BOM:

It seems like the last few weeks have been filled with story after story of tragic accidents and loss of life. It’s easy to get caught up in our own lives and worry about the “stresses of tomorrow” – discounting the blessings of today by worrying about what we may face tomorrow. However, we aren’t guaranteed tomorrow. Worrying about tomorrow doesn’t take away those troubles; it simply steals the joy from today.

I’m terrible about taking today for granted and worrying about what tomorrow may bring. It’s usually when I’m confronted with a story about tragic loss of life that makes me momentarily realize how precious today really is. I use the word “momentarily” because it typically lasts for a day or so and then I’m right back to worrying about tomorrow.

Let’s celebrate the blessings of today.