F3 Knoxville

Tag: Ribbed

A Little R and R (Running and Reps)

THE SCENE: Upper 30s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching followed by 85 SSHs
THA-THANG:
Mosey to the flag pole

85 merkins and then run to the Top of the World

85 squats and then run to the dock

85 Carolina dry docks and then run back to the Top of the World

85 leg lifts and then run back to the flag pole

Rinse and repeat until time

Fellowship mosey to the AO

MARY:
Timed it right, so we only held an Al Gore for a few seconds before the clock struck 6:15.

COUNT-OFF & NAME-O-RAMA
11 HIMs

CIRCLE OF TRUST/BOM:
Today is my dad’s birthday.  He would have been 85.  After almost 6 years, it has gotten easier, but it never gets better.  Time is precious.  Live it up.

MOLESKIN:
Prayers were requested by Ribbed and Blindside and prayers were made.

We didn’t know it at the time, but prayers for the family of our fallen F3 brother, Cardinal.

ANNOUNCEMENTS:
Check Slack

Slightly uncomfortable stations

THE SCENE: very nice cool weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:
Pain Stations: run around the course stopping at cones for exercises. Sprinting or bear crawl to next cone when indicated. Exercises at cones are:

  • 5 burpees
  • 20 3ct LBCS
  • 20 merkins
  • 25 SSH
  • 10 inch worms
  • 25 2ct step up
  • 30 toe tap planks
  • 30 squats
  • 30 dry docks
  • 10 jump squats
  • 20 shoulder taps 2ct

not necessarily in that order

MARY:

some flutter kicks, and some boat canoes

COUNT-OFF & NAME-O-RAMA

11 pax

CIRCLE OF TRUST/BOM:

Old Testament is like a stained glass window. It is beautiful on its own, well made and intricately designed but its true beauty is not shown until the light hits it. Jesus is that light. Challenge yourself to read more of the Bible, especially the Old Testament with Jesus in mind.

MOLESKIN:
Good to be back
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

AMRAP Down the Right Path

THE SCENE: Just a tad chilly, but clear… And that MOON!

F3 WELCOME & DISCLAIMER: Done and done poorly

WARM-O-RAMA:

SSH IC x20 | Cherry Pickers IC x4 | LBAC IC x10 each way | 1 Burpee OYO | Tempo Squats IC x10

THA-THANG:

Mosey to Tennis Courts for 3 Rounds of 10 min AMRAP each

  • Round 1:
    • 10 BBS
    • 10 Squats 
    • 1 Lap around outside of TC 
    • 20 BBS 
    • 20 Squats 
    • 2 Laps around outside of TC
    • 30 BBS 
    • 30 Squats 
    • 3 Laps around outside of TC 
  • Round 2: 
    • Same format as round 1 but with: 
      • Dips
      • V-Ups
  • Round 3: 
    • Same format as the first two rounds but with:
      • Imperial Walkers 
      • Merkins

MARY:

Mary involved PAX-led ab workouts:

-Hello Dollys

-Flutter Kicks

-Freddie Mercurys 

COUNT-OFF & NAME-O-RAMA

11 HIMs; 0 FNGs; 4 PreRuckers 

CIRCLE OF TRUST/BOM:

While watching the last season of “Better Call Saul” this week, one of the final scenes involved a flashback between the main character and his brother. Throughout the series, we watch the main character, Jimmy McGill, slowly turn into the villain of Saul Goodman that many loved to watch in “Breaking Bad.” Chuck tells him in the flashback, “If you don’t like where you’re headed, it’s never too late to go and change your path.” 

We have to remember this. No matter how far gone you think you might be down the wrong path, there is always a chance to correct your course. Lean on those relationships that are good for you. Let those that have gone down that wrong path and course corrected guide you. You can always return. 

MOLESKIN:

Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:

Convergence tomorrow (1/7/23)

New Q-signup app

Bizarro World

THE SCENE: It was raining, stopped for the beatdown, then came back. Great temperature though.
F3 WELCOME & DISCLAIMER Administered as usual
WARM-O-RAMA:
SSHs, Gradycorns, forward and backward baby arm circles, tempo squats, cherry pickers
THA-THANG:
45 seconds of work, 15 off, every 7 rounds run a lap around stonehenge, parking lot, and back to splashpad. 5 rounds of each exercise, 30 rounds total

  • Bulgarian Split Squats
  • Dips
  • Bizarros, never again
  • Bird Dogs
  • SSHs
  • Merkins

MARY: No time to Mary

COUNT-OFF & NAME-O-RAMA
6 strong no FNGs
CIRCLE OF TRUST/BOM:
Get uncomfortable, try new things, may be a dark time but light will come of it.
MOLESKIN:

ANNOUNCEMENTS:
Convergence this Saturday at 7am Bomb Shelter to starfish F3 Smokies!

Perfect Attendance

SCENE: Heat Wave

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC
  • Windmills IC 
  • Rockettes IC

THA-THANG:

Mosey to the track. Modified Kraken. Pick station, complete 25 reps of the prescribed exercise, then run CCW around the course past the next three stations, stop at the fourth and complete 25 of that exercise. There are 11 stations. Rinse and repeat. On each subsequent round, subtract 10 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  1. Step Ups – flag circle
  2. BBS – playground gate
  3. Crab Toe Touches – playground
  4. Squats – loading zone
  5. Imperial walkers – top of soccer lot
  6. SSH – tennis midline
  7. Incline Merkin – pavalon
  8. Single Leg Bridge – stinky gate
  9. Flutter Kicks – stinky corner
  10. VUps – along the water
  11. Shoulder taps – along the water

MARY: 

  • American Hammers
  • LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Fruit of the Spirit