F3 Knoxville

Tag: Ribbed

EMOM

AO: the-equalizer
Q: Cheney
PAX: Madoff, Bookman, Stripped, Ribbed, Ice Cold, Cheney, Headgear, Snowbird, mouthwash (Mike)
FNGs: None
COUNT: 9
WARMUP: Rockettes, SSH, cherry pickers

THE THANG:
10 min EMOM of 3 exercises
1st 5 min are 5 reps each and 2nd 5 min are 10 reps each
First set of exercises
Push ups
Nose to knees (Each Leg)
Squats

Do a lap

2nd set
Dry Docks
Plank jacks
Lunges

Do a lap

3rd set
Diamonds Push Ups
BBS
Twinkle Toes (not sure we did these right)

MARY: no time

ANNOUNCEMENTS: Brolympics on 11/16 doubling as the 9 yr convergence

COT: It’s Veterans Day. Make a special effort today to honor those who have served and are currently serving in our military.

Light Rail Tabata

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Bookman, Cheney, Ribbed
FNGs: None
COUNT: 5
WARMUP: tempo squats, rockettes, arm circles, grady corns

THE THANG: 1 min on / 30 sec rest x4

Light rails
Jump squats
Hand release merkins
Single leg speed skater squats
One arm rows

MARY: no time

ANNOUNCEMENTS:

COT:
Daniel 2:21

[21] He changes times and seasons;
he removes kings and sets up kings;
he gives wisdom to the wise
and knowledge to those who have understanding;

Daniel 4:34-35

[34] At the end of the days I, Nebuchadnezzar, lifted my eyes to heaven, and my reason returned to me, and I blessed the Most High, and praised and honored him who lives forever,

for his dominion is an everlasting dominion,
and his kingdom endures from generation to generation;
[35] all the inhabitants of the earth are accounted as nothing,
and he does according to his will among the host of heaven
and among the inhabitants of the earth;
and none can stay his hand
or say to him, “What have you done?”

The Quest for Halloween Decorations

AO: shamruck
Q: Mermaid
PAX: Eliza, Toretto, Mailbox, Anchorman, Ribbed, Dumpster Dive, Crawlspace, Mermaid
FNGs: None
COUNT: 8
We moved fast, and covered a lot of ground today. We were seeking Halloween Decorations with two specific stops in mind. We were 4 minutes late as a result, and did the COT on the fly during the last half mile.

COT Topic was about my daughter and critical thinking, as she was uncomfortable with a question in school. The paraphrase was something like why do we teach children religion, and the answer was that they are impressionable. She said that made her uncomfortable and we were able to have a great conversation about discernment, wisdom, truth, and religion.

Also 3 runners, Toretto, Mailbox, & Anchorman. 2 Dogs joined the ruckers, and I am sorry for the blurry pic.

See You on The Dark Side of The Moon

AO: the-equalizer
Q: Bookman
PAX: Ribbed, Snowbird, mouthwash (Mike), Smithers, FunGi, Stripped, Cheney, Bookman
FNGs: None
COUNT: 8
WARMUP:
SSHs
Moroccan NightClubs
Tempo Merkins
Tempo Squats
Cherry Pickers

THE THANG:
Dora 1 partner does the exercise, other farmer carries two CMUs
100 WW3 SitUps
150 Deadlifts
200 Incline Merkins
250 Goblet Squats
300 Curls

MARY:
No time

ANNOUNCEMENTS:
Brolympics, Convergence in November

COT:
Remember to Rest!
– your body
– your mind
– your soul

It’s getting busier and busier this time of year. How good can you be for yourself and others if you don’t take care of yourself wholly- and Holy.

Physically you have to balance. Work hard, be strong- but recover! Listen to your body.

Mentally you have to turn it off. Reflect. Rejoice! Appreciate the ups and even the downs. You did something! You learned. Did you get better? Are you fulfilled? Are you focused? Refocused?

Spiritually you have to rest. Pray, meditate. Appreciate what The Lord provides and what his path for you promises. Your trust in Him should simplify things, and help you focus on the important stuff.

Good to be back

AO: the-equalizer
Q: Ribbed
PAX: Stripped, Snowbird, Cheney, mouthwash (Mike), Headgear, Smithers, High Heels (Henry Ritchie), Madoff, Ribbed
FNGs: None
COUNT: 9
WARMUP: one squat

THE THANG:

Four different stations after you partner up.
First patient one partner does an exercise while the other partner runs to the next station and runs back and switches with the other partner.
Do this three times and then go to the second station and run from the second station to the third station and so on and so forth

This is a classic ribbed workout, not much needs to be said. Except for the fact that because I did not have any instructions, it was like a bunch of wild horses, figuring out what to do and people were running around like chickens with their heads cut off.

MARY: stretching with ribbed

ANNOUNCEMENTS: don’t @channel the channel

COT:

“Whoever is slow to anger is better than the mighty, and he who rules his spirit than he who takes a city.”
‭‭Proverbs‬ ‭16‬:‭32‬ ‭ESV‬‬
bible.com/bible/59/pro.16.32.ESV