Ribbed – Page 28 – F3 Knoxville

Highest of the Highs

August 15, 2022 Blindside

THE SCENE: Pleasant morning, the moon was nice, but not discussed

F3 WELCOME & DISCLAIMER: Done quickly as the Q was running back from the car because he forgot his phone

WARM-O-RAMA:

Quick and easy warmup because AOQ decided that F3 workouts don’t need stretching/warmups… the QIC disagrees, so we met in the middle…

SSH IC x20 | Cherry Pickers IC x5 | LBAC each way IC x10

THA-THANG:

Mosey to Tennis Courts and partner up. Cumulative Dora with one partner doing exercises, while the other does TC suicides with just the end lines

2 Rounds of:

50 Merkins
100 BBS
150 Squats

2 Rounds of:

50 Shoulder Taps
100 Tow Taps
150 Mountain Climbers

Mosey to Rock Pile:

3 Rounds of:

21s of Curls (7 from bottom to halfway, 7 halfway to top, 7 full curls) → At Rockpile
10 Box Jumps → at Stonehenge
5 pull-ups → at Bathhouse

2 Rounds of:

7 OHPress, 7 Tris, 7 Row → at Rockpile
Run up Bathhouse Ramp
10 Imperial Squat Walkers → at Bathhouse

MARY:

Fellowship Mosey ™ back to AO (Equalizer Hack, a good Fellowship Mosey ™ that starts at 6:12 at the Bathhouse will finish at the AO at 6:15)

COUNT-OFF & NAME-O-RAMA

14 HIMs; 0 FNGs

CIRCLE OF TRUST/BOM:

Pay attention to when you are at your best. Don’t focus on times when you are down. Enjoy the highs and try to replicate them.

ANNOUNCEMENTS:

IPC 2022 will take place on Mondays at The Equalizer. Blindside will Q all of the weeks and have modified workouts ready for those not wanting or willing to participate. If we need to start IPC workouts early, it will be announced on Slack Sunday night!

don’t waist time

August 12, 2022 Ribbed

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
N/A – Didn’t waist time
THA-THANG:
Mosey to the parking lot next to the tennis court and circle up

10 4x
- tempo squats
- merkins
- v ups
Mosey to the Top Hat and circle up
- repeat
Mosey to Stone hedge
- Repeat
Mosey to flag pole
- Repeat
Mosey to the Tennis courts strait across the field.
- Suicides
- 10 count
- bernie sanders there and back
- 10 count LBS
Repeat the cycle and locations but new exercise.
- 10x LBC
- 10x squats
- 10x should taps
Mosey to circle court
- Repeat
Mosey to Top Hat
- Repeat
Mosey to Stone Hedge
- Repeat
Mosey back to flag
- Repeat
Mosey across the field to tennis court
- suicides’
- berries sanders there and back.
- monkey humpers 10x.

MARY:
some of this that, Hello Dollies, spider man pushups-Tweet-ee was mentioned.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Ask everyone to forgive me for wasting their time.

Page 70 of Freed to lead reminded me that “There is no stretching in an F3 Workout….when the clock strikes go, the Q moves out, even if there are still cars coming into the lot….We do this (start on time) because we are men and leaders, and, for us, time is important.”

Let’s not waist time.

Speaking about the first F of F3 part 1

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

TLINAU

August 9, 2022 Mayberry

THE SCENE: Perfect summer morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Baby arm circles
Imperial walkers
Calf raises

THA-THANG:
Insert information about the workout.

Mosey to the pee rocks
20 of Charger’s row merkins with pee rocks
25 Freddie mercury with pee rocks
10 of Charger’s row merkins with pee rocks
20 Freddie Mercury with pee rocks
Mosey to the parking lot entrance
25 gas pumpers
Lunge to the sign

5 rounds of

5 burpee jumping pull ups
10 squats
10 BBS

Mosey back to the AO
MARY:
Hello Dolly’s by I-beam
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
TLINAU = This life is not about us.

MOLESKIN:
I-beam’s brother

Ribbed’s wife

Hammy’s recovery

And all our brothers who are injured or fartsacked.
ANNOUNCEMENTS:
Pencil in 9/11 for a F3 family picnic and smoked meat contest.

No Tanks at the Gun Show

August 8, 2022 Stripped

THE SCENE: Warm & dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Grady Corns, Windmills
THA-THANG:
Various good-looking PAX took turns delivering a well-rounded, impromptu beatdown.

Pull-ups and merkins at the bathhouse
Jack Webbs and merkins at the splash pad
7 of diamonds from the flag circle included such treats as CDD, BBS, Diamond Merks, VUps, Squats, More Squats, Squat Jumps, and some running
21s, Rows, Overhead Presses at the rockpile
Fellowship Mosey™️

MARY:
Ring of fire, and some other stuff

COUNT-OFF & NAME-O-RAMA
13, including FNGs Animal House & Snow Bird
CIRCLE OF TRUST/BOM:
Headgear shared about God’s provision.

The VERN!!

August 4, 2022 Google

THE SCENE: 10 of Dogpounds finest laced them up to see what the Q would bring from the mothership..
F3 WELCOME & DISCLAIMER

I am not professional
First Q in Five Years
You have been warned…

WARM-O-RAMA:
Slow mosey to the upperparking lot.. 5 burpees halfway

Circle up:

Imperial Squat Walker x10

Merkin x 20

Windmill x 10

Line up for Serpintine

Mosey with hill work…then to rabbit hole with a backward bear climb up stairs .. mosey to the top and plank work while waiting for the six… mosey to the Pavillion

THA-THANG:
Introducing… “The VERN”

25 x dips
25 x LBC
run to pull up bars
10 x pull ups
25 x merkins
run back to Pavillion
Repeato x 5

Jailbreak back to parking lot
MARY:
@ribbed led while Q was throwing up.

CIRCLE OF TRUST/BOM:
Pray for our health so we can continue to be the whetstone to help sharpen other men and give the gift of F3. Pray for Ribbed’s wife and give strength to Brad who will be battling prostate cancer
MOLESKIN:
Thank you for allowing me to lead you fine men in the gloom. This was my first Q in over 5 years, so appreciate you bearing with me as I knocked some rust off. I felt it was appropriate to start my first Q back with the VERN as this was my last Q before I left charlotte back in 2017. Definitely a full-circle moment for me. @ski-dog @jagged-pill @mayberry killed this workout and were the only ones to finish the 5 full rounds #strong. Q felt frisky, underestimated the distance back to the shovel flag, and called for a looooong Jailbreak. Appreciate @ribbed for handling Mary as Q was dry-heaving.

Thank you for lacing them up and coming out today. Make it a great day!

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center