F3 Knoxville

Tag: Gibbler

Legs Run Legs

THE SCENE: Cool and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Toy Soldiers
  • Cherry Pickers
  • BA Circles

THA-THANG:
Mosey to the East Field for 4 corners. Do an exercise at 1st corner, run a full lap. Perform Exercise at first corner, then run to second corner to perform exercise and then complete lap. Continue until you complete an exercise at each corner. Run a full lap, then continue exercises at each corner subtracting one exercise with each lap.

  • Dynamic Lung + Squat x 30
  • Curious Dolly x 30
  • Bobby Hurley x 30
  • BBS x 30

Burpee Over – Battle Buddy up. PAX 1 gets into a low plank position parallel with the midfield line, PAX 2 performs burpee and then jumps over PAX 1 and assumes low plank. Continue until both PAX reaches midfield.

Mosey to the cement bleachers for some 21’s. Super Mario’s and American Hammers.

MARY:
Gibbler led us in Boat/Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It’s important to remember what you’ve learned in the light when you’re in the darkness.
MOLESKIN:
ANNOUNCEMENTS:

Trials and Wall Sits – One and the Same

THE SCENE: Extra gloomy – 40 degrees with dense fog

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Tempo Squats IC x 10
  • Cherry Pickers IC x 10
  • Baby Arm Circles IC (forward & reverse) x 13
  • Merkins IC x 10

THA-THANG:

Mosey to the pavalon for a little bench work. Grab a battle buddy – one partner does wall sits while the other does the following 2 exercises on the bench:

  • Bench Rows (12 reps)
  • Tricep Dips (12 reps)

When the partner on the bench finishes his reps of both exercises, switch (partner 1 does the bench exercises and partner 2 does wall sits). Total of 5 sets each. After that, same thing but switch up the exercises on the bench:

  • Derkins (10 reps)
  • Box Jumps (10 reps)

Total of 5 sets each. Once completed, one more round with Bulgarian Squats – 10 reps each leg and 5 sets total again.

Mosey over to the parking lot next to the playground for a set of 11’s – Merkins at one end and Jump Squats at the other end.

MARY:

Just enough time for 20 Flutter Kicks IC, 12 Supermans IC, a little plank work, and Cap’n Crunch finishing it off with some ATM’s

COUNT-OFF & NAME-O-RAMA
22 strong – no FNG’s

CIRCLE OF TRUST/BOM:

James 1: 2 – 4 “Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance. Perseverance must finish its work so that you may be mature and complete, not lacking anything.”

4th Tuesday In October

THE SCENE:

Chilly and foggy, about 45 degrees

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with 25 SSH (4ct), 10 Tempo Merkin, 10 Tempo Squat

Slowsey to middle parking lot- Cherry Pickers x8 on sidewalk then mosey down to end of parking lot and back with 2 burpees in middle.  Big Arm Circles Front and Back with mosey down to end of parking lot and back with 2 burpees in middle.  Mosey to playground
THA-THANG:
11’s On the Playground

3 Set’s of 11’s- 1. Box Jumps and Dips 2. Derkins and Incline Merkins 3. Squats and 4ct Flutters

Mosey down to end of parking lot and back with 2 burpees in the middle of parking lot after finishing every set of 11’s

Mosey to Cardiac…

Up cardiac stopping at each bend for 10 CDD’s hold at top.  Once 6 was up knock out 15 American Hammers then back to AO.

Cash out at AO with ATM’S
MARY:

COUNT-OFF & NAME-O-RAMA
9 PAX PACMAN, SNITCH, GIBBLER, KENTUCKY, BLUEBIRD, CRABLEGS, SHARKY
CIRCLE OF TRUST/BOM:
Spoke about the Tennessee/Alabama game and how Tennessee and it’s team resembles our lives a lot more than Alabama.  That sometimes our hard work doesn’t turn out the way we desired.  That obstacles and hardship don’t mean we’re being punished.  God just asks us to show up and be faithful.  To trust him no matter what is going on at any given time.  That he has a plan and sometimes it doesn’t look the way we wanted or thought might be best for us, but God sees the whole picture.
MOLESKIN:
ANNOUNCEMENTS:

AMRAP at the Asylum

THE SCENE: Nice and cool at about 44°F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 10 tempo merkins, 15 SSH, 10 windmill, 15 imperial Walker, 15 Moroccan night club
THA-THANG:
AMRAP style course

1st stop at the pavilion

  • 15 diamond merkins
  • 15 Carolina dry docks
  • 10 pullups

Next stop at base of cardiac hill

  • Bernie Sanders to first corner and complete 20 squats
  • Bernie Sanders to next corner and lunch walk to the base of the small hill.

Final stop back the shovel flag

  • 10 burpees
  • 15 Freddy Mercury (4 count)
  • 20 mountain climbers (4 count)

AMRAP

MARY:
No time! YHC gave no instructions to gather back together and we got more separated then intended.
COUNT-OFF & NAME-O-RAMA
19 total today
CIRCLE OF TRUST/BOM:
The WORD came from James 4:1-10. It is difficult sometimes to be humble and keep our focus on God rather than worldly gain. “Humble yourselves in the presence of the Lord, and He will exalt you.”
ANNOUNCEMENTS:
F3 Knoxville anniversary coming up November 3 and 4.

Recycle-a-Q

THE SCENE: 71 Degrees – muggy and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Toy Soldiers IC x 10
  • Merkins IC x 10

THA-THANG:

  • The De-Escalator -(borrowed from Bartman) A list of 10 exercises. Complete round and run to end of the parking lot, complete round again but this time taking off the last exercise. Rinse and Repeat until there are no more exercises remaining.
  • 10 Clean & Press
  • 9 Weighted Squat
  • 8 Curls
  • 7 T-Merkins (Steamers for Tweet-E)
  • 6 Weighted Lunges ea leg
  • 5 Flutter Kicks w/ CMU above head
  • 4 Burpees
  • 3 Burpees
  • 2 Burpees
  • 1 Burpee

MARY:

  • Tank – Flutter Kick IC x 30
  • WaxJob – with a beautiful rendition of Row, row, row your boat
  • LBC IC x 25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When leading, if we put others ahead of ourselves and our own needs, the process is natural and fulfilling. If we are worried about how we will look, or how we will be perceived, we will be riddled with anxiety and our ability to lead effectively may be hindered.

Philippians 2:3-4

3 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others.
MOLESKIN:

ANNOUNCEMENTS:
See Weekly E-Mail!!!