Ribbed – Page 101 – F3 Knoxville

Kraken open some CMUs

March 29, 2018 Bartman

THE SCENE: 63 – perfect

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Merkins IC x 10 4ct
Squats IC x 10 4 ct
Calf raises IC x 10 4ct
OYO stretching

THA-THANG:

Split into 3 teams and attacked the CMU Kraken. Perform exercise at each cone then run a lap around the circle with your CMU passing the cone you just completed and progressing to the next cone.

Cone #	Lap 1	Lap 2
1	Mr. Spectacular x 25	Single arm bent over row x 25 (per arm)
2	CMU Squats x 25	Derkins x 25
3	CMU Single Arm Curl x 25 (each arm)	CMU Tricep Press x 25
4	CMU Burpees x 25	CMU Big Boys x 25
5	CMU Lunge 25 out, 25 back	CMU Front Deltoid Raise x 25
6	Thrust Merkins x 25	CMU Squat Press x 25
7	CMU Overhead Press x 25	CMU Hello Dolly x 25
8	Lizard Merkin crawl to center of circle & back	Incline Merkins x 25

MARY:

Captain Thors
Box Cutters x 20

COUNT-OFF & NAME-O-RAMA
18 HIMs in full effect: Junk, Mayberry, La-Z-Boy, Flanders, Abacus, Podium, Ribbed, Snitch, Deadhead, Bowflex, Tweet-E, Scooter, Respect, Shooter, Tonka, Flute Loop, Driftwood, Bartman

CIRCLE OF TRUST/BOM:
John 3:16 is one of the most known scriptures in the Bible, however not many people read beyond verse 16.

¹⁶For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. ¹⁷For God did not send his Son into the world to condemn the world, but to save the world through him. ¹⁸Whoever believes in him is not condemned,but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son. ¹⁹This is the verdict: Light has come into the world, but people loved darkness instead of light because their deeds were evil. ²⁰Everyone who does evil hates the light, and will not come into the light for fear that their deeds will be exposed. ²¹But whoever lives by the truth comes into the light, so that it may be seen plainly that what they have done has been done in the sight of God. John 3:16-21

If we have not believed upon Christ as our Lord and savior, then we are already dead in our sin. We need to be reminded of our actions and that we are never truly acting in secret. God knows what is done in secret. Are your actions honorable when no-one else is looking? The fact is that there is never a time when no one sees what you are doing because God sees all. Therefore the choice is whether you will act righteously in the light or unrighteously in the darkness. Either way, nothing is hidden from God’s eye and he will judge us each accordingly.

MOLESKIN:

ANNOUNCEMENTS:

Let’s Just Get After It!

March 28, 2018 Capn Crunch

THE SCENE
57 and Clear

Welcome and Disclaimer

WARM UP
COP

SSH x30 IC
4ct Mountain Climbers x10 IC
4ct Merkins x10 IC
Imperial Squat Walkers x10 IC
Little Arm Circles x10 each Forward and Back IC
Cherry Pickers x10 IC
5 Burpees

Mosey to side of the parking lot and get a battle buddy.

THA THANG
Partner Burpee Suicides
Both men stand along the curb at the orange cones. Then they perform the following sequence:

Battle Buddy 1 performs 10 BBS while Battle Buddy 2 holds their feet in a plank position.
Battle Buddy 2 switches to alternating between 10 Merkins and 10 Squats while Battle Buddy 1 sprints to the first cone and performs 2 Burpees, sprints back, sprints to second cone and does 4 Burpees, then sprints to where they started.
Switch, Battle Buddy 2 then performs the progression.

Do as many repetitions as you can in 7 minutes.

Mosey to new parking lot.

Triple Man Sprints
2 men at Cone 1 (near side orange cone) and 1 man at Cone 2 (far side orange cone). One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone (x10 or x15 reps), stopping in the middle at the yellow cone to do 2 burpees. Then man at Cone 2 runs to Cone 1 while other men do exercises (either x10 or x15 reps). First man now runs to Cone 2. Rinse and repeat for 7 minutes, 3 rounds.

Rd 1: Upper Body
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Shoulder Taps / Superman Swims

Rd 2: Abs
Cone 1 = American Hammers / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Rd 3: Lower Body
Cone 1 = Prison Squats / Skaters
Cone 2 = Lunges / Side Lunges

Mosey back to SP.

MARY

4ct LBCs x20 IC
Side Crunches Rt x20 IC
Sdie Crunches Lf x20 IC

COT
37 PAX including 3 FNGs – 8 Track, AAA and Downhill

BOM
“Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.”

Kings Solomon, Ecclesiastes 4:9-12

The sequoia redwood trees located in California, are some of the biggest trees in the world. The General Sherman is, in fact, noted as THE largest known living single stem tree on Earth! It is 275 ft tall, 25 feet in diameter, and is approximately 2,500 years old.

Something that huge must have an incredible root system that goes down deep in order to stand that tall. Not the case at all. The sequoia redwood trees have a unique root system that is a marvel, compared to their mammoth size.

Their roots are relatively shallow. There is no tap root to anchor them deep into the earth. The roots actually only go down 6-12 feet, and yet, these trees rarely fall over. They withstand strong winds, earthquakes, fires, storms, and prolonged flooding. How can something up to 500 tons, reaching over 350 feet in height, and live for many centuries remain standing with roots only going down about 10 feet?

The interesting thing about the redwood tree is that their root system is intertwined with the other redwood trees, literally holding each other up. The trees grow very close together and are dependent on each other for nutrients, as well. Only redwoods have the strength and ability to support other redwoods.

So, beneath the surface of these humongous, tall, statuesque trees are roots like a army of men who have their arms interlocked, standing and supporting each other. They are preventing the adversaries of life from knocking each other down. They are also making sure there is plenty of nutrients for growth to continue.

To me, the PAX is like a forest of redwoods. We are stronger TOGETHER. We grow, challenge and support each other as we each strive to reach our potential physically, mentally, relationally and spiritually.

Just another Monday Morning

March 19, 2018 Coolio

THE SCENE: Wet, rainy and awesome

C0-Q with Coolio and Proton

WARM-O-RAMA:
Side Stradle Hops X20

High Knees for the half the parking lot and 50% finish

Heels to butt for the half the parking lot and 50% finish

Drive and skip for the half the parking lot and 50% finish

50% sprint for half and all out sprint for half.
THA-THANG:
Proton’s “Core” Workout at the AO

Bermuda Triangle – 2 Second Hold- 3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station. Every time you pass the Flag Pole do 5 or 10 Burpees.

-10 Pull-Ups x 3 rounds

-20 Picnic Table Rows X 3 Rounds

-20 Wall Jumps or step up x 3 Rounds

Bearpees 1 Burpee followed up by 4 count bear crawl forward around the outside of the playgroud. 25 yards. Burpee Dan – 1 Burpee followed by 4 count lunges 25 yards

Mosey to bottom of the hill

Jacobs ladder- Run the hill 1 Burpee, backwards up the hill 2 burpees, run the hill 3 burpees, etc. etc. up to 7.

Burpee Dan’s – Groups of 4

-4 Burpee : 4 lunges across lot.

-1 burpees : 4 lunges back to starting position.

Coolio’s “Run and Grind” workout

3 minute Mosey

20 Merkins

20 BBoys

10 box jumps

2 minute Mosey

20 Merkins

20 BBoys

20 Squats

1 50 yard sprints

This was repeated 5 times. Ran just under 3 miles

COUNT-OFF & NAME-O-RAMA

35 men no FNGs

CIRCLE OF TRUST/BOM:
Get in the habit of taking out the Garbage. Get into the habit of confessing sin to your brothers. Don’t let it build up and fester in your heart. God gives Grace the the humble. 1 John 9: If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.

Psalm 51:10

Create in me a clean heart, O God,
and renew a right^b spirit within me.
11Cast me not away from your presence,
and take not your Holy Spirit from me.
12Restore to me the joy of your salvation,
and uphold me with a willing spirit.

ANNOUNCEMENTS:
Get out there and sign up for a Q. Call someone to CO-Q.

Smurfs & Unicorns

March 13, 2018 Bartman

THE SCENE: Mid 30s and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Oyo stretches, this/that
4 ct merkins IC x 10
tempo squat IC x 10
Calf raises with CMU – pax choose reps, 15-20ish. Just want to warm up.

THA-THANG:

Suicides. Pax draw exercises at random from the bucket and we run the 5 cone suicide course doing the exercise in the card.
1. Burpees x 3
2. Bear Crawl to 2nd & 4th cone
3. SSH x 10
4. CMU lunge to 2nd & 4th cone
5. CMU OH press x 15
Elevators. Run to the farthest cone between rounds.
1. 10 burpees
2. 10 burpees, 20 Goblet Squats
3. 10 burpees, 20 Goblet Squats, 30 OH Press
4. 10 Burpees, 20 Goblet Squats, 30 OH Press, 40 Reverse Crunch holding CMU overhead.
5. Rounds 5-9 are going back down the escalator. Drop burpees first, then squats, etc until finished.

MARY:

4ct LBCs IC x 20
Box cutters x 20

COUNT-OFF & NAME-O-RAMA

Mayberry, Frosty, Ratchet, La-Z-Boy, Butters, Ribbed, Hydro, Flanders, Podium, Smoker, Boones, Bartman

CIRCLE OF TRUST/BOM:
A piece of advice that’s served me well for many years: Normally you know the right thing to do, but for those times when you really don’t know the “right” thing to do, simply choose the more difficult of your options. That will usually put you on the right path.

MOLESKIN:
Frosty we all agreed that Sadie needs a F3 nickname.

Mayberry we all admire your courage to admit to owning a smurf & unicorn trampstamp

ANNOUNCEMENTS:
OCR coming up May 19th

TCOB

March 7, 2018 Snorkel

THE SCENE: 40ish, windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Hillbillies x 15 IC
Tempo Diamond Merks x 10
Cherry Pickers x 8
Little this/that

THA-THANG:

Line up on the curb.

Partner up

Man carry Route 66. Alternate carrying each other between cones. Stop at every cone for increasing reps starting with 5 of:

Merkins
Thruster Merks
Burpees

Decrease reps by 1 on way back

Mosey to greenway hill

11’s

Iron Mike’s 4 count

Bernie up hill

Bicycles 4 count

Bear Crawl down

Mosey to AO

Global Warming

Everyone Al Gore in circle

AGT x 5 2 man at a time going in opposite directions.

2 passes

MARY:

Peter Parkers x 12 IC
ABCs on Q
Captain Thor 6:24 IC
Scissors for 1 min on Q

COUNT-OFF & NAME-O-RAMA
44 including 1 FNG – BVD. Also there was Kentucky but couldn’t tag him.
CIRCLE OF TRUST/BOM:

Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.

-Ghandi

I can sometimes lose sight of what I’m working towards. Throughout the year I have to refocus myself because I’ve strayed from the path I wanted to be on. Whether because of some new shiney thing distracting me off to the side or because I backslid on my habits. I don’t have trouble making fitness and fun thing habits. Where I struggle to find my destiny is in work. Sometimes I just feel like I’m on cruise control and not actively thinking, acting and making habits. I think the hardest place to make habits and form our destiny is in the things that we like to do the least. Take some time this week to think of some place in your life you know you need to be taking care of business but haven’t been able to shape that destiny by making good habits toward that end. Make a gameplan to get it done.
MOLESKIN:
ANNOUNCEMENTS: