Ribbed – Page 100 – F3 Knoxville

A Little Variety

April 18, 2018 Umbro

THE SCENE: Perfect weather – mid 50’s, no wind

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 25

Tempo Squats IC x 10

Cherry Pickers IC x 10

Merkins IC x 10

THA-THANG:

Ring of Fire with a few exercises thrown in there that we seldom do. 10 stations set up in a circle; spread out evenly between the stations; do exercise listed at each station for 45 seconds and then rotate to the next station; 30 second rest in between. Threw in a couple moseys and some lunges to the middle of the circle for variety. Exercises at the stations were as follows:

Kraken Burpees
Sweat Angels
Around-the-clock Merkins
Box Cutters holding rock in the air
Bobby Hurleys
Punch-up Merkins
Iron Mikes
Flutter Kicks holding rock in the air
Diamond Merkins
Ski Abs

Run up Little Baby Hill twice. Do 2 burpees at the top each time.

MARY:

Side Crunches – 15 each side

ATM’s

COUNT-OFF & NAME-O-RAMA

32 strong – No FNG’s

CIRCLE OF TRUST/BOM:
I was reminded of 2 important truths in my life during the Mountain Man Memorial March this past weekend.

When I am focused on my own individual circumstances, I lose the ability to serve others.
I need brothers surrounding me, especially during the difficult, painful times.

I was reminded of those lessons during the physical activity of rucking, but they are applicable to all aspects of life. If we are so focused on our own circumstances, we can’t be there to lift up our brothers. We can’t be present for our wives and for our children. We can’t serve others the way that God is calling us to serve.

During those difficult seasons of life, our natural tendency as men is to isolate ourselves. But more than ever, that’s when we need our brothers. We all experience peaks and valleys, and when we’re in the valley, we need a strong-hearted brother to help us get back up on our feet. As HIM’s, we need to be the men reaching out to help our fellow brothers………….and we should be humble enough to realize that we will inevitably find ourselves in the valley at some point and be in need of our brothers to lift us back up.

The Thin Yellow (and pink) Line

April 17, 2018 Music City

THE SCENE: A brisk Spring morning (32 degrees)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BOCs front and back

Cherry Pickers

Tempo Merkins

Tempo Squats

SSH (4ct x 100)
THA-THANG:
10 different workout stations along the thin yellow line at the AO lot. 45 seconds at each station….

Tempo Merkins
Alternating double lunge with narrow squat in between
Lateral hops
Flutter Kicks
Squats
SSH
Bicep Curls
BB situps
Shoulder Taps
LBCs
Sprint up hill and back (Circuit x 3; Worked with battle buddy so no one was lonely)

Mosey to Pavillion

Alternating 1 min table rows / 1 min wall sit (x 3)

COUNT-OFF & NAME-O-RAMA
Music City, Bluebird, Kentucky, Archie, Gibbler, Cherry Picker, Ribbed, Pacman, Rainbow, SlimShady
CIRCLE OF TRUST/BOM:
Quick word regarding anxiety/fear.

Grace means courage. When God says “fear not” his aim is not that you would just calm down and experience a relative absence of fear. He doesn’t say “don’t be afraid, everything will turn out okay so you can relax.” Instead, He says, “Don’t be afraid, I am with you!” -David Powlison

Isiah 41:10

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

#seadangacide

April 15, 2018 La-Z-Boy

THE SCENE: T-Shirt Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Squat IC x 15ish
Merkin IC x 10
SSH IC x 20

THA-THANG:
#seadangacide

Mosey to the speed bump at the base of Matterhorn and Partner Up

Run to the marked location, perform the chalked number of Star Jack Burpees and then return to the base of Matterhorn and perform number of Star Jack Burpees. Rinse and Repeat-o in suicide format. Burpees increase by 1 at each location.

MARY:
Star co-q’s Waxjob and Bartman handled as we gathered PAX! Thanks Men
COUNT-OFF & NAME-O-RAMA
24 HIM’s showed up to take on the challenge.
CIRCLE OF TRUST/BOM:
I tend to Q on days that have meaning. On Friday my oldest daughter turns 10. It’s big day for me because it’s a reminder of the first time I met her and really experienced unconditional love. I was told I may love a lot of things, but nothing will compare with how much you love and care for your children.

MOLESKIN:

After scaring the doo out of Flanders and Frosty in the morning, I learned how sketchy running on the backside of Matterhorn is by yourself. Sparky said it best, “Every sound back there is a Godzilla”. Seadangacide was inspired from Shooter’s Seadangus (also a bag of suck). If I were to do it again, I would call the PAX together sooner so we could all come back to the AO together.

ANNOUNCEMENTS:
See Announcements Page

Classic remix

April 5, 2018 Tank

THE SCENE: 24 showed up for Cool, clear and just plain awesome weather
F3 WELCOME & DISCLAIMER

WARM-O-RAMA: SHH X20
5 burpees
Cherry Pickers x5
mericans w/holding cadence x10
Rockets x10 3-ct

Tha Thang:
Mosey Up the road stopping at guardrail and doing:
10 declines, 20 dips, 30 shoulder touch inclines. x3
Flutter kicks while 6 catches

Mosey to the middle of the Matterhorn
At pole:
Bernie Sanders to cone, 3 burpees and mosey down
Bunny hop up, 3 burpees and mosey down
Bunny Sanders up, 3 burpees and mosey down
Bear crawl up, 3 burpees and mosey down
Frog jump up, 3 burpees and mosey down
Bear jump up, 3 burpees and mosey down

repeat x2

Jailbreak to the pavalon:
5 pull ups, 10 dips repeat for 3 mins.

Mosey to AO
Stopping at every light pole for 10 merkins.

MARY:
Ring of fire w/Al Gore hops x5
Side crunch holds
Scooter lead us in Flutters etc

COT and BOM:

“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”
1 Thessalonians 5:16-18 NIV.

MOLESKIN:
Good chatter today, 6 was never too far behind even with over 20 HIMs
ANNOUNCEMENTS:
Hardship Hill Sign ups

Masters of the Blockee!

April 3, 2018 Woodshack

THE SCENE: 50s w a bit of chill in the air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bear crawl in line to the tennis court, Line up for jog across courts, high knee skips, crawl bear, and jog.

Mosey back to the AO for Monkey Humpers x20, SSh x20, Merkins x10 all IC. Rows for bros with the CMU x20 IC, Blockees x5, CMU curls x20 ic, 5 more Blockees OYO.
THA-THANG:

Mosey down to the base of the parking lot next to the pee rocks with CMU for DORACIDES

75 blockees, 150 curls, 200 CMU goblet squats
P1 does said exercise while P2 does suicides. first cone 1 burp, 2nd cone 2 burps, and 3rd cone, 3 burps, run back to your partner and switch, keeping cumulative count of reps between partners
If you finish early, P1 Planks while P2 does 20 flutters IC, switch, rinse and repeat until all pax complete the Doracides
Blocklee dan back to the AO. 4 lunges w CMU, 2 Blockees. Continue this until half way. I cut it short to get in some mary

MARY:
5 more blockees, Dead head led us in Flutters IC, Hello dollys x10 ic, Slutters x10 IC, Supermans x10 IC, pickle pounders x10 IC, and J-LOs x10 IC
COUNT-OFF & NAME-O-RAMA
29 including 1 FNG, PINK EYE. Welcome!
CIRCLE OF TRUST/BOM:
Chase the Lion Manifesto!. Instead of me typing it up here, google it and it will come up. Capn Crunch read this to us at one of his Q’s for his BOM one morning. It has stuck with me and I try to read it every so often to get a life check. Its short and sweet but means so much to me. Thank you for sharing Capn! I love to share it with others.
MOLESKIN:
I miss seeing my bros at the Dog Pound. So many AOs and so many great HIMS out there that I look up to at all the different AOs. I encourage more Pax to go visit other AOs to meet others and grow our community. Not saying to stop going to the one closest to you, but one morning every once and while, wake up a little earlier and drive a little further to visit other AOs and meet the HIMs that make their particular AO special. Thanks to all the HIMS at all the AOs for being who you are, leaders!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.