F3 Knoxville

Tag: Gibbler

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.

Who’s the Q?

THE SCENE: Confusion..no Q….Is it spring?… 57 degrees with a slight breeze ended up being a perfect morning.
F3 WELCOME & DISCLAIMER: DONE

WARM-O-RAMA: 
warm-up: 25 4xSSH, 25 Imperial Walkers, a bunch of baby arm circles and overhead claps (burning!). 5 bur-pees
THA-THANG:
Did a little mosey around the park with 3 sets of light poles to light pole including lunges, jog, high knees, jog karaoke one way, jog, karaoke the other way with 5 bur-pees to top it off x3

We conveniently ended up at Everest:

  1. Everest at 50% to the top
    1. at base we did (all 4x) 20 Freddy Mercuries, 20 box cutters, 20 flutter kicks
  2. Everest Bernie style with 2 15 step sprint break (turn around sprint 15 steps and then burn again repeat)
    1. Plank workout with all variations of knee to elbow, hands and feet out and up
  3. Everest All the way to the Rock pile with what you have left(there is not rock pile, Rogero took our rocks WTH!!!)
    1. Al gore till 6 arrived and knocked out 5 bur-pees while heart was pounding!

We mosied on down and around the loop back to the cloud. Took a couple breaks to perform 5 squat jumps, 5 star jumps with 5 bur-pees to top it off.

Cloud: 2 sets of 10 incline merkins/10 box jumps/10 decline merkins/10 triceps dips

MARY:
Plank and Superman to end off the session
COUNT-OFF & NAME-O-RAMA
9 including Boomer our FNG of the day brought to us by the internet…welcome Wade!
CIRCLE OF TRUST/BOM:
Secrecy and Unity. Talked about how we as brothers need be unified and remember when you gain someones trust and the share keep their secrets a secret. Sometimes we even need to withhold details from the M and keep it between you them and God!
MOLESKIN:
Prayed for G6s son as well as Quickbooks friend
ANNOUNCEMENTS:
n/a

2018 misery in review

THE SCENE: Mid 40’s … clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Picker IC (x10)
SSH IC (x15) but we did 16 because I forgot to stop.
Rockettees IC (x20)
Hand Release Merkins OYO (x15)
Groiner IC (x10)
Burpees OYO (x10) with 5 overhead claps between each.

Mosey to playground… duck walk across bridge on the way (compliments of Bartman)

30 pull-ups & 30 American Hammers any way you get them in.

THA-THANG:

1. modified 4 corners on half soccer field (compliments of Gibbler)

corner 1: squats 2: BBS 3: lunges 4: CDD. go to each corner through the center where 2 burpees are needed to continue. Repeat twice 1st time with 20 reps second time with 10.

2. Bear Crawl Ring of Fire on the center circle (Compliments of Cosmo)
1. 360 degrees of bear crawl with 10 merkins 2. 180 of boo boo bear crawl with 10 werkins. 3. repeat with other leg. 4. 180 degrees of crawl bear with 10 derkins.

3. quarter pounder – no cheese (compliments of Woodshack)

4. wheel barrow and fireman carry (compliments of Bartman)

battle buddy up – wheel barrow across parking lot for 5 spaces then 5 merkins. switch positions. Continue across lot. Return leg is fireman carry back. switch positions Half way back.

5. 11s on dog poop hill (compliments of Butters)

crawl bear up dog poop hill with easy ups at the top and squat jumps at the bottom (2 overhead hand claps between each rep).

MARY:
Boat/Canoe

Peter Parkers IC (x10)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I heard a story of a guy recently who was watching his car being stolen on a cold morning when he had left it running outside to warm up. He noticed the car being driven away through a window and out of instinct chased the guy down. The thief, being cold and disoriented, couldn’t put the car in park and eventually stopped the car but didn’t run away. The owner of the car after regaining possession of the vehicle saw the thief and rather than anger had felt pity for him. He was poor, homeless, delirious, cold and unable to think clearly. The story ended with with the car owner driving the thief to a shelter where he could get his needs met.

It took a week of this stewing inside my mind to realize how much this mirrored the Christmas story. God, rather than anger, had mercy, even when we were yet his enemy. Also, I consider the many times I look at people in anger instead of compassion.  Jesus said, “forgive them for they know not what they do.” Do I consider people as those who are suffering and lost?

MOLESKIN:

ANNOUNCEMENTS:

Persistence

THE SCENE: 42 degrees and cool.  Perfect weather

WARM-O-RAMA:

  • imperial squat walkers
  • baby arm circles forward and backwards
  • cherry pickers
  • SSH

THA-THANG:

  • 20 merkins and 20 squats w/2 burpees in the middle between each exercise.  Decrease by 2 exercises after each round.
  • 20 table rows and 20 flutter kicks – decreasing by 2 at each round
  • merkin/bear crawl across parking lot
  • Dry Docks and then hill run

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent.”  Calvin Coolidge

ANNOUNCEMENTS:
Cheat Sheet Granny and daughter. Ben who lost his wife. G-6 son