F3 Knoxville

Tag: Ribbed

Judge not

THE SCENE: 59 and wet but the rain cleared out right before the beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

10 count motivators

10 count OH Claps

10 Seal claps

10 Moroccan night clubs

10 Tie Fighters

10 Reverse Tie Fighters
THA-THANG:
Mosey to the Flag pole.

  • a little of a like a Tabata
  • 7 rounds 20 seconds on and 10 seconds rest
  • merkins
  • squats
  • BBS
  • Step ups

Mosey to the playground

  • 7’s with burpees and pullups at the bathhouse.

afterwards fellowship mosey back to the AO

MARY:
NA
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:
Matthew 7:1-6

Remember this with your children.

Christening the Big Top

THE SCENE:  63 and drizzly.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Tried to skip it, but this is a by-the-book kind of crew and they really wanted one.  Kinda gave it to ‘em a half-hearted…    
WARM-O-RAMA: 

  • RFTS / LIH
  • Phelps
  • Projectivators
  • Down/up dog
  • Merkins
  • Mosey

THA THANG:

Half the PAX do 30 squats while the other half do max pull-ups.  Switchero.

Repeat with 20 lunges…

 

Mosey to the “Big Top”.  Totem Pole:  Do all exercises in the set then run.

Next time, skip the highest rep exercise and repeat sequence until finished.

Exercises were;

12        Burpees

11        Squats

10        Werkins

9          LBCs (4-ct)

8          Flutter kicks (4-ct)

7          Hello Dolly (4-ct)

6          Bobby Hurleys

5          Carolina Dry Docks

4          Broad jumps

3          Diamond Merkins

2          Donkey kicks

1          Clap Merkin

RUN!

 

Picnic table – 10 step-ups, 20 chest-thump merkins, 30 dips

 

Line-up at a light pole.  30 seconds Al Gore, 30 squats, sprint to another light pole.  Repeat  

MARY:

Play the song “Turn It Up” by Oh the Larceny.  SSH in tempo with the music, burpee every time the lyrics say “Turn it Up”.

COUNT-OFF & NAME-O-RAMA

Me and 6 of the best men I know

CIRCLE OF TRUST/BOM:

Repeated the Word from Shamrock on Wednesday….

The inspiration for the Word came from Caveman.  Last time I led at Shamrock, I talked in the BOM about legacy.  Living in such a way that we leave the legacy that we want to leave.  After the workout, he made the comment, “What we do with our ‘dash’ matters….”.  What was he talking about?  He meant, that one day your body will be ash and there will be a tombstone with your name on it.  It will have the day you were born and the day that you died – and in between, there will be a DASH.  That dash represents today, this week, this year.  You are living that DASH.  What we do with our ‘dash’ matters.

  • Are you doing your utmost to use your precious few years wisely?
  • Perhaps there is a hatchet that needs to be buried
  • Perhaps there is a neglected relationship that needs investment.
  • Perhaps there is a bad habit you need to put to death
  • Perhaps there is a good habit you need to build into your lifestyle
  • Are you using your precious few years wisely?

Psalm 39:4-5, “Lord, remind me how brief my time on earth will be. Remind me that my days are numbered— how fleeting my life is. You have made my life no longer than the width of my hand. My entire lifetime is just a moment to you; at best, each of us is but a breath.”

Psalm 90:12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”

MOLESKIN:

Loved being out there with you men!

ANNOUNCEMENTS:

Blood Moon – Circuit of the DP

THE SCENE: Hot, for November, we missed the eclipse but caught the blood moon.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Merkins IC x 10
  • Cherry Pickers IC x 5
  • Dynamic warmups

THA-THANG:
Circuit of the DP – loop around the outhouse down to the West side of the playpen. Each exercise that starts at 25 descend by 5 reps each lap.

  • AMRAP
  • 25 Squats
  • Bernie to outhouse
  • 5 Burpee Box Jumps
  • Tweet-E corner
  • 25 Thrusters
  • Sprint
  • Ascending Bear Crawl Merkins 1-5, go up by one at each parking lot line
  • 25 v-ups
  • Lunge to start
  • Reverse the exercises for laps 4&5

MARY:
Flutter Kick IC x 30
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Vice or Virtue? What will you choose?

https://www.inspiredoriginal.org/post/a-herculean-choice-virtue-or-vice

“Of all the real good Things that Heaven grants to Mortals, there is not any one that is to be attain’d without Application and Labour.”

It was not long, however, before Vice interrupted her and told Hercules that she could show him a shorter way to happiness.

In response, Virtue scolded Vice, saying:

“Tis true, you were of a Celestial Origin; but were [you] not cast out of the Society of the Gods? And have you not, ever since, been rejected by all the most worthy Men, even upon Earth? … On the contrary, My Conversation is with the Gods, and with good Men; and there is no good Work produc’d by either, without my Influence. I am respected above all Things, by the Gods themselves, and by all the best of Mortals.”

Virtue finished her speech with the claim that all of her followers “look back with Comfort on their past Actions; and delight themselves in their present Employments. By my means, they are favour’d by the Gods; belov’d by their Friends; and honour’d by their Country: And when the appointed period of their Lives is come, they are not lost in a dishonourable Oblivion; but flourish in the Praises of Mankind, even to the latest Posterity.”

 

MOLESKIN:
1 FNG today Squatter – kept distance to 1 mile – saw the Blood Moon, but missed the eclipse

ANNOUNCEMENTS:
None that I know of…

Where’s Billy Dee Williams

THE SCENE: Unseasonably warm, but awesome
F3 WELCOME & DISCLAIMER Administered honestly. We know mouth-to-mouth and lip-to-lip
WARM-O-RAMA:
SSH IC
Gradycorns
Cherry Pickers
Michael Phelps, some of this, some of that
THA-THANG:

Mosey the long way to the smokehouse

4 cones roughly 25 yards apart
CMUs have returned!

  • Cone 1/Homebase:
    • 10 Squat Press
  • Rifle carry to Cone 2
  • Cone 2:
    • Colt 45s
  • Rifle carry to Cone 3
  • Cone 3:
    • Overhead presses or bent rows
  • Rifle carry to Cone 4
  • Murder bunny back to Cone 1, repeat cycle 2 more times
  • Next set partner up and do-si-do
    • Partner 1 takes both CMUs and Farmer Carry around the square
    • Partner 2 does some burpees
    • Switch
  • Repeat one more time
  • Last set!:
    • Partner 1 bernies to cone 2, karaoke right to cone 3, run to cone 4, karaoke left to cone 1
    • Partner 2 does merkins
    • Switch
  • Mosey back to smokehouse, then to the flagpole
  • Get some random ab work in
    • LBCs
    • V-ups
    • Flutter kicks
    • Australian Supermans
    • Motivators
  • Mosey back to flagpole

MARY:
None today
COUNT-OFF & NAME-O-RAMA
8 PAX
CIRCLE OF TRUST/BOM:
Check on your people.  Be leaders in the community, it’s that time of year where it gets hard for some people.  Check on them, help them get the right resources if they need them.  Don’t forget 988.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics on 11/5.  Teaming up with Dog Pound

5 years ago BB

THE SCENE: A cool, 44 degrees and clear and 9 men pull into the gloom that is the parking lot.

F3 WELCOME & DISCLAIMER

Welcome and you are here on your own volition and you know your hurts, please take care but push yourself and use proper form.


WARM-O-RAMA:

  • 2 laps around the parking lot
  • 20 Side straddle hop
  • 15 Imperial squat walkers
  • 15 (each) Baby arm circles front and back
  • 10 Cherry pickers
  • Some of these and some of those

THA-THANG:

Form two lines
To the splashpad
Four rounds:
  • 20 Decline Merkens
  • 20 Box jump
  • 20 Squats
  • 20 Star jacks
Run to boat ramp
  • Four rounds:
  • 20 Merkens
  • 20 LBC’s
  • 20 Squats
  • 20 dry docks
Run to flag pole
  • Side Crunches Rt. x20 IC
  • Flutter Kicks x20 4ct IC
  • Side Crunches Lft. x20 IC
  • Hello Dolly x20 4ct IC

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thinking about the pain and sickness in our lives should remind us that this is not our home! We will one day stand before the Lord and hear those words, “Well done good, and faithful servant.” – we must remember that the Good and Faithful is not because we did those things, in fact, most of our lives are opposites of that. But Christ is the perfect sacrifice he died once and for all! It’s his perfect righteousness that we live under and are clothed by that God see! We didn’t earn it!