F3 Knoxville

Tag: Ribbed

It’s Cold Outside

THE SCENE: Fantastic December morning in the gloom. IN MARCH.
F3 WELCOME & DISCLAIMER DONE
WARM-O-RAMA:
SSHs, Tempo Squats, Rockettes, LBACs forwards and backwards
THA-THANG:
Insert information about the workout.

  • 2 laps around the track
  • 10is Minutes of:
  • 10 merkins, 20 squats, 30 mountain climbers, 40 SSH
  • 2 more laps around the track
  • 10ish Minutes of:
  • 10 burpees, 20 lunges, 30 Freddie Mercuries, 40 SSH
  • 1 more lap around the track

MARY:
Flutter Kicks, Homer and Marges, Georgia Cheerleaders, Box Cutters, Missouri Cheerleaders, Side LBCs
COUNT-OFF & NAME-O-RAMA
10 PAX, No FNGs
CIRCLE OF TRUST/BOM:
Don’t let a chapter be the title of your book.
MOLESKIN:
Good luck to getting back into the usual routine! stay safe in your travels.
ANNOUNCEMENTS:
Haw Ridge sign ups, Grow Ruck informational tonight at 8:30 -> See Slack

A BLIMP and Some BOMBS (no, it was not a Chinese spy balloon)

THE SCENE: Drizzly, wet, upper 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, tempo squats, little baby arm circles (forward, backward, and combined), tempo merkins, a little of this, a little of that, and some Michael Phelps
THA-THANG:
A modified BLIMP starting from the AO

50 reps of one exercise then run to the bathhouse and do 2 pull-ups and return to the AO for the next exercise and repeat throughout the BLIMP

The exercises:

Burpees

Lunges (50 each leg)

Imperial walkers (50 each leg)

Merkins

Plank jacks

Squats

If and when finished, mosey to the rock pile and do BOMBS with 50 reps of one exercise then running to the bathhouse for 2 pull-ups and running back for the next exercise and repeating

The exercises:

Burpees

Overhead presses (with a rock)

Merkins

Big boy sit-ups

Squats

Everyone finished the BLIMP, but no one finished the BOMBS.  I’ll start with the BOMBS next time.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
6 HIMs

CIRCLE OF TRUST/BOM:
The key to success is getting started.

A little bit of something is better than a whole lot of nothing.

MOLESKIN:
Prayers were requested and made.

ANNOUNCEMENTS:
Escape from Haw Ridge coming up

Take Your Time Putting Your Shoes On

SCENE: Cool

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC until all PAX had their shoes on 

THA-THANG:

Sevens – Step Ups (4ct) at Flag Circle. Merkins at Circle ball court.

Sevens – Squats at Circle ball court. Dry docks at Bath House.

Sevens – Lunges (each leg) at Bath house. Dips at the splash pad.

Keep it simple

THE SCENE: perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:
Exercises and laps. Start at the flag pole. Do 1st exercise and qty. Run half lap do 1st exercise and qty again. At flag pole, move to 2nd exercise and repeat pattern. Exercises at each stop are:

  • 10 burpees
  • 20 Merkins
  • 30 squats
  • 40 shoulder taps
  • 50 SSH

MARY:
Flutter kicks in a circle, one person would run around and let us know what their favorite movie, favorite food and favorite activity is for the needed fellowship to complete the trifecta.
COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
I talked a little bit about Jonah and how he wasn’t the best guy to begin with as far as profits go, God sent him on a mission, and he ran thinking he could run away from God. I was very critical of him when I was discussing this with my Sunday school class This past Sunday. But as I took a moment, I realized I do this on a daily basis. So how dare I judge Jonah for not listening to God. I learned a pretty good lesson and thought I would share it with the group.
MOLESKIN:
Aladdin’s favorite movie is Brokeback Mountain
ANNOUNCEMENTS:
Nothing mentioned

if you have read this far put an emoji of sunglasses 🕶️on the comments of the slack post. Because you are cool and your future is so bright that you have to wear shades

Remember the beginning of wisdom

THE SCENE: 42 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 Tempo Squat and mosey over to the sweat house to get a CMU. Mosey to the Tennis court.

THA-THANG:

Do this list through then go back to the top and drop the bottom exercise off and rinse and repeat. After you complete the list run a lap. Then start top down and add the next

MARY:
No time

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Proverbs 1:1-7
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.