F3 Knoxville

Tag: Gibbler

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

Exposives

THA-THANG:

Everyone did split squats while each PAX did 5 burpee pull-ups. Round 1: left leg. Round 2: right leg

Alternate between Alligator Merkins and broad jumps at every line down the parking lot and back.

Power skips down and back. Alligator Merkins/Broad Jumps down and back. Power skips down and back.

11s

  • Squat Jumps
  • Single-leg Straight-leg Deadlifts

COUNT-OFF & NAME-O-RAMA
38 PAX
CIRCLE OF TRUST/BOM:
https://www.evernote.com/l/AXZB4u79SWlN0pkI9Bv3mfXWDFzz7xCq6VY

Circuits

THE SCENE: 70, lower humidity, VERY NICE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

10 Cherry Pickers

10 Baby arm circles forward and back

10 Tempo squats

10 Merkins OYO
THA-THANG:
Circuit around the AO on the outer paved loop.  1 lap = 1 mile

Exercises along the loop;

  • 25 werkins
  • 25 CDD
  • 30 Squats
  • 20 dips
  • 20 merkins
  • 20 lunges – 10/leg
  • 20 easy ups
  • 20 flutter kicks, 4 count
  • 20 derkins
  • 40 step ups – 20/leg
  • bear crawl parking lot to the flag (~40 yards)

some Pax got 3 loops, some got 2-1/2 loops

MARY:
LBC

Box Cutters

Squat jumps
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Cosmo got 3 laps!
ANNOUNCEMENTS:
Trucking to the pound CSAUP

F3 anniversary and family picnic

Circuit City

THE SCENE: Mid 70’s. Humid and Muggy. Does it ever change?
F3 WELCOME & DISCLAIMER:  Check yo’ self before you wreck yo’ self.

WARM-O-RAMA:

21’s – Side Straddle Hop (Count 5 IC and the rest silent to 21. Everyone must stop on 21 exactly together or else..burpees as punishment!)
Cherry Pickers x 10 IC
BBS x 10 IC
Baby arm circles x 10 IC
THA-THANG:
Main Circuit (8 stations):
Circuit from AO start down to new parking lots by playground. Sprint/jog in between exercises:
  1. 15 merkins
  2. 15 BBS
  3. 15 Crunchy Frogs
  4. 15 Carolina Dry Docks
  5. 5 Burpee pull Up
  6. 20 Dips
  7. Decline merkins
  8. 15 Box Jumps
Rinse and repeat for 20 min or until QIC says recover
25’s (ex. 7’s or 11’s) on baby hill
Bottom of hill workout: Hands above head squat jumps
Top of hill workout: Hand release merkins
Partner merkins sets of: x 15, 10, 5
Circle of Pain (COP) Abs!
Bear Crawl clockwise until told to stop..bear crawl counterclockwise until told to stop.
Not So Lazy Boys (my personal fav)
COUNT-OFF & NAME-O-RAMA: 27 PAX
Snitch, Dimples, Dog Bite, Rusty, Cheatsheet, Cat Gut, Woodshack, Possum, Fabio, Toll Bridge, Hot Tub, Compost, Carney, Umbro, Bunny, Lights Out, Mayhem, Flanders, Jenner, Gibbler, Slim Shady, Chaco, Pringle, Guano, Pusher
CIRCLE OF TRUST/BOM:
Frustrated with kids?
Frustrated with wife?
Frustrated with job, friends, family, health?
Depleted? Tossed around by the waves of life?
Isaiah 40
Biblical times war = more than matter between nations but also deities.
Peoples of conquered nationals pqxs often adopted conqueror’s religion b/c they believed their deity was superior to their own.
Don’t lose perspective of what’s important in life.
No one and no nation is big enough to be a threat to God.
MOLESKIN:
Prayers were requested and lifted up for Slide Rule’s mother passing and family. Please lift them up in this time of transition with peace, love, and comfort.
Prayers for Jenner to get an interview for med school (in Bahamas!). A 10 year dream in the making!
ANNOUNCEMENTS:
Make sure you add your miles to the July challenge! Rep it hard from the Asylum.
3rd F event at downtown location Overlook. August 11!