F3 Knoxville

Tag: Gibbler

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!!!

Later Q

THE SCENE: Steamy 70 degree morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick: Side straddle hops, tempo squats, tempo merkins and  baby arm circles front then back with some overhead claps…to tha thang
THA-THANG:

It was a Hilly Dora Day

  • Everest
    • 150 Rear Lunges
    • 100 Carolina Dry Docks
    • 50 Big Boys
  • Follow the Guard Rail up to Asylum
    • 150 Squats
    • 100 Merkins
    • 50 4 Count Flutters
  • Hill by the AO
    • 150 Lunges–modified to until battle buddy gets down
    • 150 Tri-cep Dips—modified to battle buddy gets down
    • 50 LBC- didnt make it the 6:15 arrived

MARY:
no time to much Thang
COUNT-OFF & NAME-O-RAMA

7 HIMS

CIRCLE OF TRUST/BOM:
We took a moment to check out the stars, BOM was to take a moment to see God’s wonder in your day. There is always something that is amazing. Slow down and appreciate it!

ANNOUNCEMENTS:
Hurricane survivors, Prayers for Lazarus mom’s boyfriend, Archie’s mother in law, fundraising for non profits and safety for our families as we are away!

Three headed monster

THE SCENE: Calm, Humid, 70sih
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Little of everything… Merkins, Alabama ass-kickers, jog, burpees, tempo squat, jog, BLIMPS
THA-THANG:

  • Aiken legs –>  Bernie Sanders  –> 50 yd sprint (x2)… Legs blasted, check
  • Bear crawl ring of fire –> center circle of the MRSA field. There was no safety on the ground or on your hands.
    1. 360 degrees of bear crawl –> 10 merkins.
    2. 180 degrees of boo boo bear crawl –> 10 werkins.
    3. 180 degrees of boo boo bear crawl (opposite leg) –> 10 werkins.
    4. 180 degrees of crawl bear –> 10 derkins. Arms smoked.
  • Doracides – 400 iron mikes, 250 Big boy sit-ups, and 250 dry docks.
    • partners take turns chipping away while the other runs a suicide style sprint with burpees at the turn around point. At least the end was near.

MARY:

Just cause we had 3 minutes left…. gas pumpers and peter parkers.
COUNT-OFF & NAME-O-RAMA

17 strong.

CIRCLE OF TRUST/BOM:
After God threw man out of the garden of Eden, the first thing he did was form clothes for them. How do we extend grace to our children even when we punish them?
ANNOUNCEMENTS:

F3 olympics…. not sure when, but sounds like fun.

Initiation Not Procrastination

THE SCENE: Feeling a bit fall-ish, temps in the 60’s.  Great morning at the Asylum
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Break the circle and line up on the curb…20 SSH on 4ct then jog down back

Windmills x12 on 4ct jog down and back

Tempo Merkin x10 jog down and back

Tempo Squat x12 jog down and back

THA-THANG:

Mosey to base of little hill…Bear Crawl up to gate.  Perform Flutters on 4ct x20 Back on Mosey

Mosey to Rock Pile at Asylum. Perform 11’s with rock curl at pile and jump squat at stop sign. Recover back at top Perform Tempo Squats x10 and SSH x20 Mosey…

Mosey to Pavilion Perform 20 Table Row/ 20 Dip/ 30 Second wall sits Rinse and Repeat x3

Recover back to A/O

Hello Dolly on 4ct x40 and Finish with American Hammers x15 on 4ct

 

MARY:
I
COUNT-OFF & NAME-O-RAMA
11 HIM’s at Asylum this am counting myself.  Shout out to Snitch, Archie, Full House, Gibbler, Flopper, Assfault, Kentucky, Crab Legs, Waffle House, and QVC
CIRCLE OF TRUST/BOM:
Talking about the “Sin of Passivity” and taking initiative.  Being a leader.  That often times we know how to lead at work or lead a home improvement project, but we don’t take initiative to lead at home.  Initiate in conversations, in our finances, initiate with our children and wives, and most importantly initiate a conversation with our Creator.

Challenge to think of 4 ways to Initiate This week…

 

All Around Day

  • THE SCENE: Warm and muggy and dry
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    20 SSH
  • 10 Tempo Squats
  • BBAC forward and backwards
  • 10 Windmills
    THA-THANG:
    5 Corners – 20 reps and decrease by 2 each time through the workout
  • Corner 1
    • squats
    • flutter kicks (4 count)
  • Corner 2
    • Merkins
    • LBC
  • Pavilion
    • Table Rows
    • Irkens
  • Corner 3
    • Iron Mikes
    • Mountain Climbers (4 count)
  • Corner 4
    • CDD
    • 1 minute plank

COUNT-OFF & NAME-O-RAMA
30 PAX
CIRCLE OF TRUST/BOM:
So God created man in his own image, in the image of God he created him; male and female he created them. Genesis 1:27

  • how would your life look if you went through each day thinking/believing this?  How would your treat other people? neighbors? family? etc.

    ANNOUNCEMENTS:
    Third 5 August 11th

  • CSAUP August 25 – trucking to the pound