F3 Knoxville

Tag: Gibbler

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

Cherry Popped (VQ)

THE SCENE: Great 50 degree weather. Dry

WARM-O-RAMA:
25 x SSH and 8 x Cherry Pickers
THA-THANG:
Six stations. When finished with one run to the next. Repeat until time is up. Ran close to 3 miles

  • 10 Burpees
  • 25 Tri-dips
  • Cone to cone bear crawl merkins
  • 15 Bobby Hurleys
  • 15 Carolina dry docks
  • 10 Box cutters

MARY:
Burpees. Run to to station 2 for tri-dips. Back to AO for more burpees and then BBS.
COUNT-OFF & NAME-O-RAMA
14 HIMS out at The Dog Pound. Junk, Mayberry, Gibbler, Scooter, Bartman, Tweet-E, Bowflex, Tank, I-Beam, Pepper, Snitch, Abacus, Detention, Toe Box

CIRCLE OF TRUST/BOM:
You are either growing or dying. Stepping outside your comfort zone is key to discovering your passion, accomplishing your goals and finding happiness. Start with small steps to get out of your comfort zone to keep growing. “One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.” Abraham Maslow

MOLESKIN:
Thanks for the encouragement through my first Q. Felt good to get it out of the way.

TRUCK STOP BAPTISM

THE SCENE:  50 degrees, down-pour, and flooding.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All IC: SSH, Tennessee Rocking Chair, Squat Failure to Launch (like our careers), Merkin Failure to Launch, Parking Lot Mosey Lap

THA-THANG:

11s at trash can hill: CDDs at bottom + Squat Jumps at top……..Mosey to MRSA breeding ground zero (soccer field).

3 rounds of: Merkin Exercise at one end (x20), sprint to mid-field, 5 Double Burpees, Lunge rest of way to opposite end, Squat Jumps (x20), (PAX then switch to Reverse Gear), Bernie back to mid-field, 5 Double Burpees, Backward Lunge to Start. Repeat. (Ends Included Merkins, Squat Jumps, Diamond Merkins, Wide Merkins)……..Mosey to concrete bleachers.

7’s: Incline Merkins at bottom, Derkins at top. **Sick Twist: on way up- Jump and do 10 Calve Raises each stair……..Mosey to Playground Hill.

AMRAP: At bottom of hill: 20 Monkey Humpers, 20 4ct MCs, run to top of hill. At top: 20 Pull Ups, 20 BBSs, run back down hill. (did 3 or 4 rounds)………… Only one way back to AO – Mosey through the newly created lake (thigh high water) all the way back to AO.  Keep those knees up to maximize splash! (Junk was almost giddy about this part – thank you for your enthusiasm, brother!)

MARY:
One minute of Burpees. Out of time.

COUNT-OFF & NAME-O-RAMA
9 Strong
CIRCLE OF TRUST/BOM:
2 practical techniques to battle sinful thoughts when they enter the mind: 1) focus on the cross – the ultimate price that was paid for you. This helps supply the motivation to dedicate our mind, bodies, actions and words to Him. We are not our own, we were bought with a price!  2) Rest in the absolute conviction that His ways are infinitely BETTER than ours. We see this proven time and time again throughout the Bible and history.
MOLESKIN:
These guys were awesome today. Very proud of this crew! Thank you for allowing me to serve you this morning!
ANNOUNCEMENTS:
N/A