F3 Knoxville

Tag: Ribbed

Choir Boy’s Night Out

THE SCENE: Oh the weather outside is … weather

F3 WELCOME & DISCLAIMER Done and done well-ish

WARM-O-RAMA:

Typical Blindside warm-up: 

SSH IC x25 | LBAC IC x10 each way | Little of this, little of that | Cherry Pickers IC x5 

THA-THANG:

Mosey to Flagpole for what is definitely NOT Ghostman Baseball, but a new routine that will be called “Choir Boy’s Night Out,” since no one scores during this routine. 

Partner up. One partner stays at the Flagpole and does an ab circuit OYO, while the other takes off. Run to “1st Base” does the exercises, returns, and partners swap. Next round go to 1st then 2nd, Final round includes 1st, 2nd, and then 3rd. No one scores. 

  • Exercises at each base 
    • 1st: 10 Merkins, 10 BBS, 10 Squats 
    • 2nd: 20 Merkins, 20 BBS, 20 Squats
    • 3rd: 30 Merkins, 30 BBS, 30 Squats 
  • Ab Circut at Flagpole
    • V-ups
    • Hello Dollys 
    • Heel Touches 
  • When the majority of the PAX returns, turn around and pick up the SIX and help finish the work
    • Fellowship Mosey™ back to the Flagpole 

Just enough time for a round of 7s at the Flagpole:

  • Dips 
  • Shoulder Taps (2-count)

Fellowship Mosey™ back to the AO

MARY:

A short session of SWB (Stretching with Blindside)

COUNT-OFF & NAME-O-RAMA

9 HIMs; 0 FNGs; 3 Pre-Ruckers 

CIRCLE OF TRUST/BOM:

Hell on earth is meeting the man you COULD’VE been. 

ANNOUNCEMENTS:

F3Knoxville Family Picnic this Sunday, Sept. 11th, sign up link on Slack

9/11 Memorial climbs are available, see Slack for details 

Shovelflag Handover at the DogPound on Thursday, September 22nd

Brolympics Nov. 5th at the Asylum AO, 0645 start time. Look for a signup link soon.

Thunderdome

THE SCENE: 69 and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

5 Cherry pickers

some of these and some of those

THA-THANG:
mosey to the thunderdome and partner up. One partner runs around the outside of the dome while the first partner does the exercise.

  • 100 merkins
  • 150 squats
  • 200 lunges
  • plank for the 6
  • 25 4X iron mikes
  • 50 4X V-ups
  • 100 4X BBS

MARY:
some streaching and mumble chatter
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:
1 Corinthians 1:4

remember grace today when you speak to others
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Sunday – Cookout
https://docs.google.com/forms/d/e/1FAIpQLSdulvetg-2WnzdoQPO84VeusnTWCK8sd5a0miTgjMcarVSDnA/viewform

 

Time is a Flat Circle at The Equalizer

THE SCENE: Good weather, looks like we got a break from the humidity (@ least that’s what Mike Witcher was saying on WBIR…)
F3 WELCOME & DISCLAIMER Done, but over some chatter from the PAX, disclaimer still counts… I think
WARM-O-RAMA:
Typical Blindside-y warmup –> SSH IC x25 | LBAC IC x10EW | Tempo Squats IC x10
THA-THANG:
All “Timing-Type” routines this morning.

Tabata (30 seconds of work, 15 seconds of rest) x8 for 3 rounds with a lap down and around Stonehenge after each round at the SplashPad

  • Freddie Mercury
  • Imperial Squat Walkers
  • LBCs

AMRAP (As Many Rounds As Possible) 7 mins at the Bathhouse

  • 5 Pull-ups
  • 10 Merkins
  • 15 BBS

EMOM (Every Minute On the Minute) 5 rounds at the FlagPole

  • 5 Box Jumps
  • 10 Squats
  • 15 SSH

MARY:
Fellowship Mosey (TM) from Flagpole to AO turned into a JailBreak run because the AOQ (not the QIC of the workout) needed to leave early … hmm not protocol I don’t think…
COUNT-OFF & NAME-O-RAMA
12 HIMs; 0 FNGs; 3 Pre-Ruckers
CIRCLE OF TRUST/BOM:
I have a Daily Men’s Devotional on the middle console of my van. My thought of having it there was that I will see it every day and read the paragraph and prayer for each day one of the times I am getting in and out of the van. Because I am not the *best* at follow-through, I usually only actually read it once or twice a week. It’s there every day and I see it, but I have stopped seeing it. It has become like a pebble in your shoe. At first, it is annoying and you notice it constantly. However, after a while, you get used to it and stopped noticing it.

All this to say, I need to be better with my prayer life. I have gone in spurts of praying every day, but it almost never lasts. Speak it into existence, right?!

Under a school bus

THE SCENE: humid …. what else did you expect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
none, run to get a CMU

The Thang

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

Brenton – 3 rounds:

  1. 100 foot bearcrawl out
  2. 100 foot burpee broad jump back
    • Perform 3 burpees and then 5 broad jumps

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

MODIFIED VERSION OF FAT COE SANDWICH

and Other Modifications by Dr. Marc (F3 ScarU)

The Thang

Coe – 5 rounds:

  1. 20 goblet squats/air squats
  2. 20 merkins on knees/table merkins/wall merkins

Brenton – 3 rounds:

  1. 100 foot mosey/lunge walk/back pedal
  2. 100 foot mosey/lunge walk/back pedal
    • Perform 3 merkins halfway through

Coe – 5 rounds:

  1. 20 goblet squats/air squats
  2. 20 merkins on knees/table merkins/wall merkins

CIRCLE OF TRUST/BOM:
Be here every Monday to get stronger.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sharknado!

11 of Dogpounds Finest made the best decision they would make today and laced them up for classic Mothership workout. “Sharknado”!!

WARM-O-RAMA:
Mosey to the upper parking lot with Stoli skips, side steps. Once at the parking lot did 10 x Imperial Squat Walkers, 10 Windmills, 10- Little baby arm circles.
THA-THANG:

Sharknado

Complete a set of exercises and run a lap approx 200 meters around planters in upper parking lot

Repeato until time is called

15 Burpees

20 Diamond Merkins

20 WWII situps

20 Merkins

20 Carolina Dry Docks

MARY:
Mosey and Jail break back to Flag. Circle up. 2 x Flutter kick as time expired.

CIRCLE OF TRUST/BOM:
“worry weighs a person down; an encouraging word cheers a person up.” Proverbs 12:25

MOLESKIN:
Pray for Ribbes wife, Mr Earl, and Ethel.

ANNOUNCEMENTS:
Swan Cabin coming up next month. Spet 16 and 17. Reach out to Waxjob if your interested in going.