F3 Knoxville

Tag: Gibbler

Fog-o-Rama

THE SCENE: 72 degrees, humid, with a nice gloomy fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH 4CT

Cherry Picker x8

Windmill 4CT X15

Tempo Merkin x10

Tempo Squat x10
THA-THANG:
Mosey to 3 way Stop 15 plank jax while waiting on six. Roll on to base of Everest.  Wait for the skunk to move on, then mosey up to top of Everest Rock Pile.

Pick a rock

1 .perform 20 curl then mosey to stop sign at base of hill 20 4ct hello dolly then back up to pile

2. perform 20 row then mosey to stop sign at base of hill 20 LBC then back up to pile

3. Perform 20 tricep extension then mosey to stop sign at base of hill 20 4ct flutter back up to pile

4.  Perform 20 overhead mosey to stop sign at base of hill 20 leg lower then wait on six

Mosey to steps next to Asylum…Bear crawl up stairs mosey to path in front of Asylum, Bernie around flag pole, Rinse and repeat x4

Mosey Back to AO

Cash out at AO with some ATM’s

MARY:
I
COUNT-OFF & NAME-O-RAMA
13 HIMS No FNG’S
CIRCLE OF TRUST/BOM:

Being an example for Christ in what we do and how we react.  We are constantly faced with decisions, obstacles, and trials.  They are inevitable.  It’s part of living on this side of heaven.  Though we can’t stop these things from happening, we can control how we react to them.  Challenge of showing Christ through our circumstances.  Using Paul and his imprisonment as an example of choosing joy in the midst of our circumstance.

 

.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Almost Independence Day

THE SCENE: Beautiful. 68 degrees and clear as bell.
F3 WELCOME & DISCLAIMER: Yes.
WARM-O-RAMA:
Cherry Pickers x6

Real Ankle Pulls x10sec

Pike Upx10sec (alternating calf stretch)

THA-THANG:
Modified Sea Biscuit

  • R1: 1 Lap; Exercise #1
  • R2: 2 Laps; Exercise #2
  • R3: 3 Laps; Exercise #1
  • R4: 3 Laps; Exercise #2

Exercise #1: Lunge-Squat Progression x15 (lunge left, center squate, lunge right = 1rep); Merkins (to exhaustion)

Exercise #2: Squat-Burpee Progression x10 (left facing, touch the ground squat, jump up and turn 180 degrees, down into a burpee, jump up and turn 180 degrees to left facing start = 1rep; LBCs x30

MARY: Nada.

COUNT-OFF & NAME-O-RAMA
9 in attendance, including “the Gibbler” @Gibbler.  Does this mean that Gibbler posts mileage under Dog Pound or Asylum?

CIRCLE OF TRUST/BOM:
Prompted by Tweet-E’s revelatory insight from the prior night’s power outage at his home (and mine), I was prompted to reflect and pray during Tha-Thang about God’s command to “abide” in Him and “be still.” Of course, it was hard to be still while running, but the point is not “be motionless,” but “be focused on God.”

How rarely I stop, clear my mind,  focus on the greatness, glory, worthiness, omniscience, omnipresence, omnipotence, sovereignty, might, love, etc… of God and just “be still.”  Even in the me-time, I run with headphones in, distracting myself, or bury my face in a screen or page.

If you are like me, I was encouraged to be still even while moving.

 

Cheat Sheet Tabtas

THE SCENE: Raining cats and dogs
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Today’s workout is called the tabtas, this working consist of doing each exercise hard for 20 seconds rest for 10 sec and start right back with this as one team so we fight through this together.  Do 8 rounds of each exercise 4 minutes total per exercise.

  • Mericans
  • LBC’s
  • Burpees
  • Mountain Climbers
  • Flutter kicks
  • Cheatsheet Cherry pickers
  • Walking lunges
  • Side straddle hops
  • High Knees

COUNT-OFF & NAME-O-RAMA
17 PAX

CIRCLE OF TRUST/BOM:
In 2013 I was robbed(some childhood friends set me up).  This let me to find F3.   Conclusion is I don’t go out any more and nothing good happens after midnight.  God lead me to be a HIM and pour back into the kids at my Alma mater, i mentor the Bearden BB and some FB me being an ex college FB player, thats my way of giving back amen!  

 

Longest Day (Be A Man)

THE SCENE: 70 Degrees with 85% Humidity. Beautiful sunrise on the longest day of the year.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • Tempo Merkins x15 IC
  • Freddie Mercury’s IC
  • Little baby arm circles forward/reverse x12 IC
  • SSH x 20 IC

THA-THANG:
Mosey to rock pile next to the Asylum.

Pick out a rock and don’t drop it until you’re done with 3 sets of:

  • 20 curls
  • 20 shoulder press
  • 10 american hammers (4 count)

Mosey to playground:

  • 11’s: Catalina Wine Mixers and Dips

Mosey to picnic tables:

  • 5 SETS:  Grab a partner and switch off between 10 table rows and wall sits.

Mosey to playground:

  • 40 flutter kicks (4 count) – in cadence
  • 25 Hello Dolly (4 count) – in cadence
  • ABC’s

Mosey to parking lot AO — full length parking lot lunges and bear crawl back.

COUNT-OFF & NAME-O-RAMA:

7 Men for a Thursday: Gibbler, Husker, Possum, Full House, Umbro, Cosmo, SlimShady

CIRCLE OF TRUST/BOM:

What does God say about being a man?  Millennials are picked on for being soft (which they are), but God’s definition of a man is not how we typically visualize a “real” man.

I Corinthians 13:4

I Corinthians 13:11

I Corinthians 16:13-14

Terra Firma Triple Decker

THE SCENE: Warm & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 15
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • Burpees OYO x 10
  • This/that stretch

THA-THANG:

  1. Mosey to the grass hills that lead up to the Asylum building.  It’s a 3 level tiered hill….placed 6 cones in a line up the hill.   PAX ran suicides up the hills to the cones doing increasing burpees at each cone.  2,4,6,8,10,12
  2. Mosey down the hill to the flat bowl for Pyramids
    1. Round 1:  10 Merkins, run the hill
    2. Round 2:  10 Merkins, 20 Squats, run the hill
    3. Round 3:  10 Merkins, 20 Squats, 30 LBCs, run the hill
    4. Round 4:  10 Merkins, 20 Squats, 30 LBCs, 20 Shoulder Taps (was supposed to be 40 but the Q was smoked!), run the hill
  3. Mosey back to the AO
  4. Paula Abdul bear crawl the parking spaces and do 5 squats each time you back up one space
  5. Paula Abdul running the parking spaces and do 5 squats each time you back up one space

MARY:

  • Box cutters x 30
  • Boat/canoe
  • Peter Parker
  • Run lap around parking lot
  • AMRAP squats

COUNT-OFF & NAME-O-RAMA

Walkabout, Ribbed, Pusher, Rusty, Slide Rule, Pringles, Cheatsheet, Dog Bite, Cosmo, Mogul, Hot Tub, Fabio, Capn Crunch, Bunny, Gibbler, Smalls, Woodshack, Umbro, Chaco, Pinkeye, Jenner, Strava (FNG), Waffle House, Carney, Bartman

CIRCLE OF TRUST/BOM:

Have the right perspective when things go wrong.  My A/C went out in my house and it’s going to be expensive to fix.  While I don’t like spending a ton of money unexpectedly, it’s not the end of the world.   My family still has a roof over their head, clothing on their body and food to eat.  As leaders in our home we need to remember that our wives and kids are looking at us to see how we handle adversity.  We need to show them that they are the priority, not material possessions.

 

MOLESKIN:

ANNOUNCEMENTS: