F3 Knoxville

Tag: Gibbler

More Roll-up V-ups Please

THE SCENE: Low 70s…pretty humid but not too bad

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Side straddle hops x 20
  • Cherry Pickers x 5
  • This/that stretch
  • Tempo Squats x 10
  • Tempo Merkins x 10

THA-THANG:

Mosey to Watt Rd parking lot

Descending Ladder.  Work your way down the list until you’ve completed the last exercise, then run a lap around the parking lot.  Rinse/repeat and remove the lowest number exercise each time through until you’ve completed 10 circuits.

  • 10 Burpees
  • 9 Iron Mikes
  • 8 Roll-up, V-up
  • 7 Incline Merkins
  • 6 Squat Jumps
  • 5 WWI
  • 4 Diamond Merkins
  • 3 Side Lunges
  • 2 Jump Knee Tucks
  • 1 Round the Clock Merkin

Soccer field.  6 Cones set up in rectangular shape.  Mosey from cone to cone completing 20 reps of each exercise.

  • Wide Merkin
  • Speed Skater
  • Box Cutter
  • Big Boy Situp
  • Calf Raise
  • Ranger Merkin

MARY:

Since the Roll-up V-ups were such a crowd pleaser, we ended with 1 minute of these in cadence.

COUNT-OFF & NAME-O-RAMA
10 total:  Gibbler, Tank, Cosmo, Cornhole, I-Beam, Black Lung, Sparky, Mr. Clean, Wall Ball, Bartman

CIRCLE OF TRUST/BOM:
Just a word about family & extended family.  Love them even though they drive you nuts sometimes!

MOLESKIN:

ANNOUNCEMENTS:

Cardio Circuit

THE SCENE: Warm and Muggy.  Just the way we like it to get a good sweat going.
F3 WELCOME & DISCLAIME WARM-O-RAMA:
mosey around circuit to explain the exercises
THA-THANG:

  • 20 merkins
  • 20 hello dolly
  • 5 pullups
  • 15 table rows
  • 20 plank jacks
  • 20 squats
  • 20 switch feet
  • 20 iron mikes
  • run to top of hill and do 2 burpees

rinse/repeat

MARY:

COUNT-OFF & NAME-O-RAMA
31 today
CIRCLE OF TRUST/BOM:

So also is the life of those who will follow Christ. We have been reached and redeemed. But we have a baptism to undergo. We have to negotiate the rocky perils, pitfalls, and pains of life, face the chaotic waters of chance and necessity, and endure the chokings of the serpentine enemy of our souls. We often do not see the light at the end of the tunnel.

 But like the boys, we have now been supplied food, drink, and air: God’s word, the Lord’s table, eternal life. And, as each boy was led and accompanied along the journey back by two expert Navy SEALs, alongside us have also come the seal of God’s Spirit and the sealed Bride of Christ—the Church to guarantee, to guard, and to guide. “The Spirit and the Bride say, ‘Come.’

 We may be crawling, but we are moving. We may even be bleeding, but we are still breathing. We are not out of the tunnel yet, but we are on our way home. And “creation waits with eager longing for the revealing of the sons of God”—so that the world, too, may breathe again

MOLESKIN:
prayer for slide rule and his family
ANNOUNCEMENTS:

Thursday Poker

THE SCENE: Perfect morning. 70ish degrees. Tad humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Hillbilly x10 IC
Tempo Merkins x10 IC
Tempo Squats x10 IC

THA-THANG:

Shoulder Shredder:
4ct Overhead Claps x25 IC…arms stay out
Pick cherries, drop em in the bucket
4 total sets to get to 100 reps

Mosey to Picnic Tables

Deck o’ Cards
Hearts = 4 ct Flutter Kicks IC
Diamonds = Inverted Rows IC
Clubs = Merkins IC
Spades = 8 ct Bodybuilders IC

Ace = 15 reps
Face cards = 10 reps
Less than face = Value of Card

MARY:
Back at AO. Performed additional set of 25- 4ct Overhead Claps. Picked cherries and dropped em in the bucket for remaining 60 seconds

COUNT-OFF & NAME-O-RAMA
14 PAX with 1 FNG.

CIRCLE OF TRUST/BOM:
Talked about how hard work can affect luck. “The harder I work, the more luck I seem to have.”

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.

 

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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.