F3 Knoxville

Tag: Ribbed

Good to be back

AO: the-equalizer
Q: Ribbed
PAX: Stripped, Snowbird, Cheney, mouthwash (Mike), Headgear, Smithers, High Heels (Henry Ritchie), Madoff, Ribbed
FNGs: None
COUNT: 9
WARMUP: one squat

THE THANG:

Four different stations after you partner up.
First patient one partner does an exercise while the other partner runs to the next station and runs back and switches with the other partner.
Do this three times and then go to the second station and run from the second station to the third station and so on and so forth

This is a classic ribbed workout, not much needs to be said. Except for the fact that because I did not have any instructions, it was like a bunch of wild horses, figuring out what to do and people were running around like chickens with their heads cut off.

MARY: stretching with ribbed

ANNOUNCEMENTS: don’t @channel the channel

COT:

“Whoever is slow to anger is better than the mighty, and he who rules his spirit than he who takes a city.”
‭‭Proverbs‬ ‭16‬:‭32‬ ‭ESV‬‬
bible.com/bible/59/pro.16.32.ESV

What is Ladder

AO: dogpound
Q: Ribbed
PAX: Ribbed, Madoff, Bungee, SlideRule (Stephen Sloan), La-Z-Boy (Zac Smith), Snitch (Cory Beilharz ), Lightweight
FNGs: None
COUNT: 7
WARMUP: 7 SSH
3 Cherry pickers

THE THANG:Mosey to the bathhouse and start the ladder work.

12 BBS
11 Mountain climbers
10 shoulder taps
9 Merkins
8 Squats
7 Flutter kicks
6 CDD
5 Box Jumps
4 Hello Dolly
3 Imperial squat walkers
2 HR Merkins
1 Burpee

MARY: Stretching with Ribbed

ANNOUNCEMENTS:

COT: Psalm 23
A Psalm of David.
23
The Lord is my shepherd; I shall not want.
2
He makes me lie down in green pastures.
He leads me beside still waters.[a]
3
He restores my soul.
He leads me in paths of righteousness[b]
for his name’s sake.
4
Even though I walk through the valley of the shadow of death,[c]
I will fear no evil,
for you are with me;
your rod and your staff,
they comfort me.
5
You prepare a table before me
in the presence of my enemies;
you anoint my head with oil;
my cup overflows.
6
Surely[d] goodness and mercy[e] shall follow me
all the days of my life,
and I shall dwell[f] in the house of the Lord
forever.[g]

IPC Week 4 @ the Equalizer

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ribbed, Bookman, Cheney, Snowbird, Smithers, Blindside
FNGs: None
COUNT: SEVEN!
Modified-ish IPC Week 4

COT:
1 year and one day; 12 months and 1 day; 367 days (thanks to the leap year).

I just completed my first year of sobriety. October 1st, 2023 was a dark day for me. One year later, I am a very different man. Thank you for all of the support and love of the past year.

Get Your Reps In

AO: the-equalizer
Q: Bookman
PAX: mouthwash (Mike), Madoff, Snowbird, Utah, Ribbed, Stripped, Smithers, Bookman, Cheney
FNGs: None
COUNT: 9
WARMUP: 10 SSHs to get to a Ribbed 7! Mosey to Splash Pad

THE THANG:
1 Burpee
2 HR Merkins
3 Box Cutters
4 Shoulder Taps
5 Incline Merkins
6 Step Ups
7 Star Jacks
8 LBCs
9 Mountain Climbers
10 Squats

Lap of the ladder. Go up, go down. 10 of each in a row once you’ve completed the ladder.

MARY: Fellowship Mosey to Flag, stretch

ANNOUNCEMENTS: F3 in the Nude next year, Brolympics was mentioned. Tentative convergence date 11/17

COT: Atomic Habits by James Clear
The 3rd Law – Make It Easy
“Get your reps in”
Study of London cab drivers knowing the roads showed that the hippocampus (spatial memory) decreased when retired. Like weight training
Repeated motions decrease difficulty and become action. Active practice vs. passive learning
Put in your reps is the most critical step. Show up! Make them mean something.

BROGA

AO: the-equalizer
Q: Cheney
PAX: Madoff, Bookman, Ribbed, Swimmies (Nathan Chesney), Snowbird, Smithers, Cheney, Tropicana, Matlock (Bill Maddox), TRC/Crab legs, Stripped
FNGs: None
COUNT: 11
WARMUP: SSH, cherry pickers, random stretches

THE THANG:
Follow the Q, switch exercises every few minutes and Lap after 2 exercises.
Exercises:
– Downward Dog Knee Tucks
– Downward Dog to Chaturanga to Upward Dog (or slow dive bombers if you want to get technical)
– Boat pose with CMU Twists
– Side plank with arm raise
– Squat with CMU Curl
– Lunge with CMU tricep extensions
– Bonus burpees to mourn a CMU

MARY: stretching

ANNOUNCEMENTS: F2 at Corner 16 today

COT:
“What is the key to living such a happy life? You don’t need to follow a blueprint, you just need to live and be happy.”

There is an ultimate plan for everyone out there, but not a single blueprint (or path) that must be followed. Your path is impacted by choices you make, choices others make and by things outside of anyone’s control. So the key to enjoying today is not to put yourself down about yesterday or tomorrow.