F3 Knoxville

Tag: Gibbler

Descending Ladder

THE SCENE: Low 40s & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 30
  • Tempo Squat x 10
  • 4ct Merkins x 10
  • Cherry Pickers x 5
  • this/that stretch

THA-THANG:

  1. Descending ladder.

Each man OYO work your way down the ladder from top to bottom.  After each round run across the parking lot & down the hill to the ball field fence.  Rinse & Repeat eliminating the lowest remaining exercise each round.  Alternate bernie sanders each trip up the hill when coming back from the ball field fence.

  • 10 Thrust Merkins
  • 9 Reverse Lunges
  • 8 Box Cutters
  • 7 Burpees
  • 6 Squatjacks
  • 5 Superman Swims
  • 4 Dry Docks
  • 3 Iron Mikes (4 ct)
  • 2 Flutter Kicks
  • 1 Ultimate Merkin

 

2.  Bear Square Crawl.

Four cones set up in a square.  Crawl the square while always facing the same direction.  Stop at each corner & perform the following:

  • Round 1:  10 Merkins
  • Round 2:  10 Pickle Pounders
  • Round 3:  out of time!  One long crawl to the end of the parking lot & Crawl Bear back.

MARY:
No Mary today….plenty of abs in the workout.

COUNT-OFF & NAME-O-RAMA
20 PAX:  Rainbow, Booster, Snitch, Abacus, Pusher, Cat Gut, Smalls, Fabio, Rusty, Bunny, QVC, Walkabout, Code Brown, Charmin, Toll Bridge, Passport, Gibbler, Cheatsheet, Ribbed, Bartman

CIRCLE OF TRUST/BOM:
Repeat BOM from my last Q….it has still been on my mind.   Don’t let the cold weather make you a fartsacker!   Champions are made in the cold weather.  Keep setting the alarm, keep pushing….you’ll be glad you did once the spring arrives.

MOLESKIN:

ANNOUNCEMENTS:
Truckin to the Pound – tomorrow 6am at the Truck Stop.

No Jabronis Allowed

THE SCENE: Darkish, gloomy, the air was almost as cold as the ice in my veins.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 laps around parking lot

Baby Arm Circles x20

SSH x15

Tempo Squat x15

Tempo Merkins w/ pause x5
THA-THANG:

  • Mosey to the Cloud
  • ELEVENS
    • Deck Squat Burpees
    • V-Ups
  • Mosey to Pavillion
    • Battle Buddy
      • One does wall sit and holds other’s feet
      • Other does 10 merkins, then switch, then 8,6,4,2
  • Mosey to Cardiac
  • Escalators
    • 10 burpees
    • 10 burps, 15 plank jax
    • 10 burps, 15 plank jax, 20 merkins
    • 10 burps, 15 plank jax, 20 merkins, 25 squats
  • Side plank taps in cadence (10 each side)
  • Mosey to AO
  • Doras across parking lot
    • One parter does alternate leg burpees while other runs across lot, 6 tuck jumps, then runs back and switch.
    • Accumulate 75 total alternate leg burpees
  • Circle of Core
    • Hello Dollys in cadence x20
    • Suitcases in cadence x20
    • Tempo merkin w pause x3

COUNT-OFF & NAME-O-RAMA
Guppy, Too Late, Smalls, Cap’n Crunch, Doublewide, Anchorman, Butterfly, Pusher, Snitch, Neutron, Booster, Big Bird, Ponzi, Proton, Quickbooks, Charmin, Rusty, Rainbow, Woodchuck, Code Brown, Ribbed, Star Brite, Cat Gut, Flanders, Fabio, Jenner, Compost, Umbro, Bunny, Gibbler, Frank, G-6
CIRCLE OF TRUST/BOM:

“Familiarity is a danger for the church even today. The moment we become comfortable and over-familiar with our own culture, we tend to disregard those who are foreign to our ‘family.’

In order to be a High Impact Man, you need to be out of your comfort zone

Challenge: Bring someone who you have nothing in common with to F3. If they won’t come, share a meal with them

sevens

THE SCENE: clear and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 cherry pickers I.C

10 Merkins I.C

  • 20 SSH I.C
    THA-THANG:
    Mosey to the concrete bleachers 60 reps total w/ partner DIPS, DECLINE MERKINS, BOX JUMP
  • Mosey to the soccer field, 7’s burpees and jump squats to mid field
  • Mosey around the field, 10 square merkins (groups of four)
  • 7’s Merkins and tempo squats to mid field
  • Mosey around the field, two rounds of around the world merkins
  • Mosey back to concrete bleachers, 30 dips, 20 diamond merkins, 2 minute wall sits
  • Mosey back to soccer field, 7’s BBS and 3 ct flutter kicks to mid field
  • Mosey around the field 7’s burpees and jump squats to mid field
  • Mosey around the field and back to AO

MARY:
Core exercises to finish out: 15 box cutters IC, 25 american hammers IC, 2 minute boat canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ephesians 6:10-17

In my reading in the book “Wild at Heart” I was pondering how prevalent the enemy is in our daily life and we may not realize it. The idea of Satan fitting into our theology is an easy enough concept but our modern age has a political, psychological, or scientific explanation for almost everything. We can often times read right past some scripture that attributes illness, depression, or misfortune to satanic forces but not really expect to encounter that in our daily life. I encouraged the PAX to understand how badly Satan desires to destroy anything that bares God’s image specifically our marriage. It is imperative that we as men know who we are in God’s eyes, and who our wives are in His eyes as well. if we meditate on this often it will be far less likely for the enemy to gain a foot hold in our lives.
ANNOUNCEMENTS:
Truckin to the pound Oct. 28th and two year anniversary f3 knoxville Nov 2nd.

Sprints and Legs

THE SCENE: Cool with a light breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 cherry pickers, 20 tempo squats, baby arm circles, 5 4×4’s
THA-THANG:

  • mozey to the steps
  • 11’s with derkins and box jumps followed by a wall sit to recover
  • 11’s with incline merkins and jump squats followed by a wall sit to recover
  • 5 4×4’s OYO
  • mozey to the soccer field
  • 5, 10, 15, 20, and 25 of each exercise followed by increasing run speeds from 25%, 50%, 75% and 100%
    • Merkins  – BBSU while we wait for the 6
    • squats – plank while we wait for the 6
    • jump squats – American hammer while we wait for the 6
  • 5 4×4’s OYO
  • mozey to the steps for Aiken Legs
    • 20 box jumps
    • 20 squats
    • 20 lunges
    • 20 step ups
    • 20 iron mikes
    • 5 4×4’s OYO
  • Mozey to the soccer fields
    • 10 of each exercise at each stop followed by increasing run speeds from 25%, 50%, 75% and 100% back to the start
      • merkins
      • squats
      • Carolina dry docks
  • 5 4×4’s OYO
  • mozey back to the parking lot
  • boat/canoe
  • 5 4×4’s OYOCOUNT-OFF & NAME-O-RAMA
    14 PAX with FNG Hammock
    CIRCLE OF TRUST/BOM:
    James 4:6 God opposes the proud but gives grace to the humble
    MOLESKIN:
    We/I like to think that I’m in control and am pretty awesome most of the time.  In reality, I owe any success to God who has put people/circumstances around me to succeed.  I need to acknowledge God and give him thanks for all.

The Uncomfortable Ladder

THE SCENE: the Asylum, It doesn’t get much better than the weather this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Rocketts x20
SSH x20
Super squat jumps x5
5 burpees

THA-THANG:

Mosey to Parking lot
10 cones in a line, with an additional cone 20-30 yards perpendicular to the center
(Or split into two 5 cone lines)

Cone 1: shoulder touch merkins
Cone 2: squats
Cone 3: dips
Cone 4: BBS
Cone 5: dry docks
Cone 6: lunges
Cone 7: toe touch merkins
Cone 8: American hammers 2 count
Cone 9: lizard merkins
Cone 10: reverse pickle pounders

1st Trip up the ladder x30
2nd trip up x20
3rd trip up x10
After each exercise run around cone (20-30yds) and go to next cone.
Repeat till time runs out And flutter kick till 6 finishes

Mosey to AO
MARY:
Hello Dollys x29
Freddy Mercurys x20
Peter Parkers

COUNT-OFF & NAME-O-RAMA
25 HIMs
CIRCLE OF TRUST/BOM:

Having a goal and working hard for it.
In the beginning of this workout all of us had a goal of finishing. We worked hard, we sweat, we even got a little bit dirty. Such is life. We are going to have to work hard, we are going to have to sweat during tough times, we are going to have crap covering us from head to toe at times. We may want to give up, we may want to get mad, we may want to yell at God. But, we need to stay strong and we need to know what is waiting for us at the end. Today it’s a nice feeling of accomplishment, in life, it’s eternity in heaven with God.

“I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.”
‭‭Philippians‬ ‭3:14‬ ‭

MOLESKIN:
lots of grunting and grumbling of arms being spent. BUT! Everyone pushed hard to hit their goals

ANNOUNCEMENTS:
2nd F party tonight