F3 Knoxville

Tag: Ribbed

Average Joe’s Worked on Being HIMs

THE SCENE: It started to get cold today, but no rain.
F3 WELCOME & DISCLAIMER Done did it.
WARM-O-RAMA:
Some SSHs, Gradycorns, Tempo Squats, Rockettes, Cherry Pickers.
THA-THANG:
DODGEBALL!!!
Normal Dodgeball rules apply. Also since we don’t want to miss out on any 1st F, Additional Rules are below:
1. PAX is only allowed to hold the ball for a 5 Mississippi count. If caught for failure to release, offending PAX must complete 3 burpees on the backline and other team receives point
2. Every throw requires the throwing individual PAX to run to the backline, complete 1 burpee
3. If hit, PAX must run to backline, do 3 burpees
4. Scoring: Scoring team must mark the point on the whiteboard each time. Any player can add their point for the team. You are a live player and can get hit.
5. Whiteboard is on sideline, middle of court, against fence
6. Play each round to 5, winning team gets SSHs until losers are done with 10 burpees
7. Every 5 minutes an exercise is introduced for whole PAX. Q’s choice. Once completed, play is resumed.

This turned into a lot of running and burpees, and SSHs, and upright pickle pounders, and monkey humpers.

MARY:

COUNT-OFF & NAME-O-RAMA 11 strong! No FNGs

CIRCLE OF TRUST/BOM:
Grace.
MOLESKIN:

ANNOUNCEMENTS:
Convergence 1/7/23 for F3 Smokies Launch. Blindside is a Weasel Shaker. Just don’t get caught in public. Or is that the point?

Prepare your minds for Action

THE SCENE: 34 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 8 rough start Motivators (thanks Mayberry and Junk)
  • 5 Cherry pickers
  • 10 tie fighters forward and backwards

THA-THANG:
Mosey over to the Thunderdome and get a battle buddy

  • 100,200,300 – SSH,Squats,Merkins
  • One partner runs to the end of the long parking lot as the first partner does the rep count and trade off
  • 100,200,300 – Shoulder taps,Iron Mikes,hello dollys
  • Fellowship mosey back to the AO

MARY:
10 count Motivators

Hot yoga

CIRCLE OF TRUST/BOM:
1Peter 1:13-16
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence January 7th Signups in Slack.

Co-kraken

THE SCENE: perfect workout weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff
THA-THANG:

Carry 6 CMUs to upper lot
Kraken- run lap around after each exercise
stations
10 inch worms
30 squats
25 Merkins
20 Bobby Hurley’s
20 CMU American swings
30 dry docks
20 Russian dancers (1 per leg)
Bear crawl to center cone
25 CMU curl and press
Co Q Break for sprints and 10 struggling turtles x10
Return to AO

MARY:
Some flutter kicks
COUNT-OFF & NAME-O-RAMA
15 pax
CIRCLE OF TRUST/BOM:

Trusting God
Story of Joseph, when he found out that Mary was pregnant after he was engaged, was not his plan. He was confused, upset and I’m sure heartbroken. But God had a different plan for him. God‘s plans were way different than his. And God‘s plan is perfect. an angel came to Joseph, and let him know what his plan was. That he should stay with Mary and take her as his wife.
There’s been many times in my life where my plants have gone to the wayside, and God has shown me that he is in control and that he always knows more. Job example. Trust in God is not always easy, it may be confusing or tough. But we must trust God that he has a plan for our lives, and we must let him lead.

MOLESKIN:
Welcome to Skewer from the project! He made us do some much needed sprints.

ANNOUNCEMENTS:
Convergence on the 7th

It Was Paul’s Fault

THE SCENE: WE FINALLY SAW THE DADGUM MOON.
F3 WELCOME & DISCLAIMER Administered accordingly
WARM-O-RAMA:
SSH,Tempo Squats,Cherry Pickers, Gradycorns
THA-THANG:

Look: Y’all don’t realize that it was all Paul and Linda that broke up The Beatles. Yoko is wildly misunderstood and one of the greatest artists of the 20th Century. She gifted us some amazing songs and shared her husband’s (can’t remember his name) musical gifts with the world. You should all be thankful for her that he was able to continue on after Paul stole the band away and broke it up.

We had some Tabata at the Splash Pad benches to some Jingle Rock n’ Roll. 20 seconds of work, 10 seconds of rest, do it 8x then rest for a minute.

  • Dips
  • Step Ups
  • CDDs
  • Run from the splash pad, to the bath house, around stonehedge, then back to splashpad
  • Imperial Walkers
  • Merkins
  • Lunges

Mosey to the bath house for 50 second wall sits, then watch YHC fall flat on his keister.
Mosey to Flagpole for a 30 sec plank.
Fellowship(TM) Mosey to the #shovelflag. Will request to start implementing Friendship Mosey in the future. Ask Blindside what that is.
MARY:
Nada.
COUNT-OFF & NAME-O-RAMA
11 PAX, No FnGs
CIRCLE OF TRUST/BOM:
Get your rest you animals. We can only be our best when we’re feeling our best.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.