F3 Knoxville

Tag: Gibbler

4th Tuesday In October

THE SCENE:

Chilly and foggy, about 45 degrees

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with 25 SSH (4ct), 10 Tempo Merkin, 10 Tempo Squat

Slowsey to middle parking lot- Cherry Pickers x8 on sidewalk then mosey down to end of parking lot and back with 2 burpees in middle.  Big Arm Circles Front and Back with mosey down to end of parking lot and back with 2 burpees in middle.  Mosey to playground
THA-THANG:
11’s On the Playground

3 Set’s of 11’s- 1. Box Jumps and Dips 2. Derkins and Incline Merkins 3. Squats and 4ct Flutters

Mosey down to end of parking lot and back with 2 burpees in the middle of parking lot after finishing every set of 11’s

Mosey to Cardiac…

Up cardiac stopping at each bend for 10 CDD’s hold at top.  Once 6 was up knock out 15 American Hammers then back to AO.

Cash out at AO with ATM’S
MARY:

COUNT-OFF & NAME-O-RAMA
9 PAX PACMAN, SNITCH, GIBBLER, KENTUCKY, BLUEBIRD, CRABLEGS, SHARKY
CIRCLE OF TRUST/BOM:
Spoke about the Tennessee/Alabama game and how Tennessee and it’s team resembles our lives a lot more than Alabama.  That sometimes our hard work doesn’t turn out the way we desired.  That obstacles and hardship don’t mean we’re being punished.  God just asks us to show up and be faithful.  To trust him no matter what is going on at any given time.  That he has a plan and sometimes it doesn’t look the way we wanted or thought might be best for us, but God sees the whole picture.
MOLESKIN:
ANNOUNCEMENTS:

AMRAP at the Asylum

THE SCENE: Nice and cool at about 44°F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 10 tempo merkins, 15 SSH, 10 windmill, 15 imperial Walker, 15 Moroccan night club
THA-THANG:
AMRAP style course

1st stop at the pavilion

  • 15 diamond merkins
  • 15 Carolina dry docks
  • 10 pullups

Next stop at base of cardiac hill

  • Bernie Sanders to first corner and complete 20 squats
  • Bernie Sanders to next corner and lunch walk to the base of the small hill.

Final stop back the shovel flag

  • 10 burpees
  • 15 Freddy Mercury (4 count)
  • 20 mountain climbers (4 count)

AMRAP

MARY:
No time! YHC gave no instructions to gather back together and we got more separated then intended.
COUNT-OFF & NAME-O-RAMA
19 total today
CIRCLE OF TRUST/BOM:
The WORD came from James 4:1-10. It is difficult sometimes to be humble and keep our focus on God rather than worldly gain. “Humble yourselves in the presence of the Lord, and He will exalt you.”
ANNOUNCEMENTS:
F3 Knoxville anniversary coming up November 3 and 4.

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.