F3 Knoxville

Tag: Gibbler

Downright Warm

THE SCENE: 41F, no wind, the warm weather drew a crowd today!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC 4 CT
Imperial Squat Walkers x 15 IC 4 CT
Merkins x 15 IC 4 CT
4X run across the parking lot, building intensity (Merkins and Squats between sets)

THA-THANG:
Mosey to the playground, find a bench
11s: Dips and BBS
11s: Box Jumps and Derkins

Back to the AO

Mini Grinder, 4 stations + the hill:
20 reps, after each lap drop 2 reps (20, 18, 16…)
1: Squat Jumps
2: Merkins
3: Iron Mikes
4: Gas Pumpers
+
2 Burpees at the top of the hill
Every other time up the hill, Bernie Sanders

Called it during the lap of 8, props to Plunger for pushing it with me.

MARY:
Boat Canoe (with some American Hammers thrown in for fun)
ATMs from Cap’n (thank you, sir!)

COUNT-OFF & NAME-O-RAMA
38 PAX, no FNGs

CIRCLE OF TRUST/BOM:
“Someone who cares about you, sweats with you, and corrects you when you need to be corrected is one of the most precious things in life; a true friend.” -Eric Greitens
I feel lucky to have several true friends in the COT this morning.

ANNOUNCEMENTS:
That Alcoa CSAUP event coming up looks wicked awesome.

Living an abundant life (with lots of coupons)

THE SCENE: asylum, clear and cold (14F).
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 loops around the parking lot, then pick up “coupons” (firewood blocks from the back of a truck) to be carried the whole workout.

SSH 30 reps with coupons

Slow merkins 5 rep with star pose both sides

big arm circles both arms with coupons

mogul jumps over coupons 10 reps 4 ct

TIE Bombers (lunge position with baby arm circles with coupons 15 forward and 15 backward)

Skaters (4ct) 15 reps with coupons optional

Wide merkins and narrow merkins 10 ct over coupons

5 more slow merkins

 

THA-THANG:

Buddy up with Battle Buddy then Cadet salute holding coupons with pax bear-block crawling thru the tunnel

mosey to the playground:

11’s pistol squats(alternating both legs/11’s Star jacks (coupons) and CDD’s

mosey to pavillion

11’s rows and dips/11’s flutter kicks(4ct)BBS

mosey to far parking lot.

yonder in the distance lay 3 logs with musher harnesses attached…

8 volunteers drag the logs around the lot while the other pax does Burpee Merkin ladders until all the logs are back,

rinse and repeat with new volunteers x1

mosey back to the AO

MARY:
plenty of abs in the 11’s of flutter kick and BBS earlier
COUNT-OFF & NAME-O-RAMA

21 PAX strong

Charmin, Frenchie, Mogul, Ribbed, Coolio, Gardener, Woozy, Cheatsheet, Catgut, Fabio, Gibbler, Denied, Fur Coat, Tollbridge, Pusher, Bowflex, Doubtfire, Beans, Rainbow, Code Brown

 

CIRCLE OF TRUST/BOM:
Abundance. It is hard to beat the true fellowship at 5:30 AM experienced in the PAX, Though no one can afford their salvation, abundance comes through application of discipline in each area of the heart, soul, strength and mind.  “I came that they may have life and have it abundantly” John 10:10

50/50

THE SCENE: Just 30, but with the breeze it feels colder than some of those single digit mornings the last couple of weeks.  Nice coat of snow on the grass, but the pavement’s all dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Warmup lap around the parking lot
TN Rocking Chairs x20 IC
Tempo Squat x15 IC
LBAC x15 IC fwd and back
One more warmup lap
Monkey Humpers x15 IC
Snot Blowers OYO

THA-THANG:

Five 50/50s on all the beautiful snow-covered turf fields of the luxurious Truck Stop. And one parking lot.

50/50s: Sprint 50 yards, do 50 reps (25 of each exercise), sprint 50 yards, do 50 reps

Mosey over the bridge (carefully… It’s covered with snow but not really slippery) to the lot beside the Watt Road field for
50/50s: Pickle Pounders/Gas Pumps

Mosey back around to the soccer field nearest the AO for
50/50s: Carolina Dry Docks/Ice Skaters

Back to the parking lot for
50/50s: Big Boys/Dips

To the upper field (15 impromptu body weight rows at the new outhouse along the way) for
50/50s: Merkins/Squats

Watt Road field for
50/50s: 4-ct SSH, 4-ct Imperial Walkers

Final mosey around the park to pick up the Weinke pieces, back to the AO for some Roll Your Own with the exercise D12.
2 rolls for everyone, to the best of my memory, it went something like:
-20 Iron Mikes
-15 Crab Walk Toe Touches
-10 Squat Jumps
-15 Burpees
-15 Star Jacks
-1 minute Jump Ropes
-15 Merkins
-15 Calf Raises
-20 Iron Mikes
-15 Burpees

MARY:
15s Star Gazers after that last set of burpees…
Roll over for 15 Side Crunch IC both sides
A little bit of Protractors
25x LBC IC
AMRAP Merkins for the last minute!
COUNT-OFF & NAME-O-RAMA
5 HIMs this morning, no FNGs
CIRCLE OF TRUST/BOM:
I recently got the opportunity to get some constructive feedback that brought about a bit of an internal struggle for me between my ego and my rational mind. My ego wanted to go straight to being defensive or make justification/excuses for what needed improvement, but that is totally the wrong reaction. I had to take a step back mentally and make the decision to flush that ego down the toilet and open up to that feedback. Without that, I can’t improve. We’re all here in this relationship as HIMs and in our daily lives to help one another get better… Be careful not to let your ego get in the way of that process.
MOLESKIN:
PAX moved fast in the cold today. Blew right through the 50/50s. Great to have Tank show up at Coffeeteria!
ANNOUNCEMENTS:
Alcoa CSAUP Feb 24!

A new Wagon Wheel

THE SCENE: One last balmy one before winter comes back. 56F and Soupy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 25 IC 4 CT
LBACs Front and Back x 10 IC 4 CT
This and That
Squats x 20 IC 4 CT
6X run across the parking lot, intensity pyramid
Each time back
10 Squats
10 Mountain Climbers 4 CT
10 Merkins
This set of 30 is our Wagon Wheel today (30WW). If ever you finish a set, rinse and repeat this wagon wheel until we’re all done or until Recover is called.

THA-THANG:

Mosey to the farther new parking lot, find a battle buddy.
One man performs our wagon wheel set (30WW) while the other RUNS a lap (not a mosey). Each man completes 2 laps.

Slow Mosey to the playground (for Coolio), find a bench
11s: Dips and BBS
30WW
11s: Box Jumps and Derkins
30WW

Back to the AO

Battle buddies on end line for Dora:
Total reps per team:
50 Burpees
100 Squat Jumps
150 Merkins
200 LBCs

Called it just in time for 1 more hill

Sprint to the top, then 5 burpees OYO

MARY:
Boat Canoe (Power T) for 1 last minute!
COUNT-OFF & NAME-O-RAMA
26 strong with morning with 1 FNG! Welcome Leaky! (Grant McMahan)
CIRCLE OF TRUST/BOM:

Not much mumble chatter this morning, but a lot of work got done! Shout out to BlueBird for working with me today.

And the Word:

Are you weary, or tired, or broken down, or discouraged?

2 temptations you will face:

  1. God must not be watching. Is he even aware of what’s going on?
  2. I pray and I pray, but he hasn’t lifted a finger. He must not care. Is God even good?

My problem: I think I can understand what God is doing. There are things I know to be true, and there are 10,000 other things GOD IS DOING that I’ll never see or understand.

Remember Isaiah 40:
“The Lord is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary; his understanding is unsearchable.
THEY WHO WAIT ON THE LORD SHALL RENEW THEIR STRENGTH;
they shall mount up with wings like eagles;
they shall run and be weary;
they shall walk and not faint.”

TRUST GOD, he will give you rest through his WORD, his SPIRIT, and his PEOPLE.

It’s actually above freezing?

THE SCENE: Mid 30’s….slight mist….perfect conditions compared to last week

F3 WELCOME & DISCLAIMER: F3 Disclaimer, no FNG’s

WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Tempo Squat IC x 15
  • Merkins IC x 20

THA-THANG:

Everest Circuit:

  • Mosey from AO to the bottom of Everest. Stopped on the way and did 5 Burpees OYO (mainly because we were all surprised by the lack of burpees from Proton’s Q yesterday)
  • All out up Everest stopping at the rock pile
  • Grab a rock (all exercises done with said rock):
    • 20 curls, 20 rows, 10 American Hammers
    • Drop rock, run to Asylum stairs, and return to rock
    • 20 Overhead Presses, 20 Squats, 20 Flutter Kicks (4 count)
    • Drop rock, run to Asylum stairs, and return to rock
    • 20 Tricep Pulldowns, 20 Lunges, 20 BBSU’s
    • Drop rock, run to Asylum stairs, and return to rock
  • Mosey the circle encompassing the Asylum, stopping for 20 Merkins OYO
  • Mosey down the road towards the bottom of Everest, stopping for 20 Pickle Pounders & 20 Hip Thrusters OYO
  • All out back up Everest to the rock pile. Rinse & Repeat all sets with the rock
  • Mosey back to the AO

MARY:
Only had 20 seconds left, so AMRAP LBC’s until time expired

COUNT-OFF & NAME-O-RAMA

6 HIM’s came out to enjoy this beautiful morning

CIRCLE OF TRUST/BOM:

“Never doubt in the dark what God has told you in the light.” – The Purpose Driven Life

It’s easy to feel like we’re growing in our faith when things are going well in our lives, but it’s also easy to revert back to our old selves when we’re “in the dark” or struggling through tough times. Those difficult circumstances/situations are the times that test our faith. And through the testing of our faith comes spiritual growth. The Word is Truth – in the light and in the darkness.