F3 Knoxville

Tag: Ribbed

It’s Not Tabata, It’s Tabata-ish

THE SCENE: Absolutely B-E-A-utiful morning
F3 WELCOME & DISCLAIMER Done as Steam drove by and didn’t stop to join in the workout
WARM-O-RAMA:
SSH IC x 20 | LBAC IC x10 each way | Cherry Pickers IC x 3
THA-THANG:
Mosey to Smokehouse for CMUs, take them to the Flagpole for a Tabata-ish workout:

  • Round 1 –> 50 seconds of work 10 seconds of rest for 5 exercises and 1 set for REST x 3 (Work hard on the exercises knowing there’s a minute of rest coming!)
    • Merkins
    • Squat Thrusters
    • Step ups
    • Bench Press
    • Burpees
    • REST
  • Lap around the track sans CMU
  • Round 2 –> 50 seconds of work 10 seconds of rest for 5 exercises and 1 set for REST x 3 (Work hard on the exercises knowing there’s a minute of rest coming!)
    • Imperial Squat Walkers
    • Q cannot remember this exercise
    • Tricep Extensions
    • Dips
    • Squats
    • REST

Return CMUs to Smokehouse, Fellowship Mosey TM back to AO

MARY:
15 seconds of holding Al Gore

COUNT-OFF & NAME-O-RAMA
4 HIMs; 0 FNGs; 2 Pre-Ruckers
CIRCLE OF TRUST/BOM:
Memorial Day remembrance

Lab Leak @ The Equalizer 5-27-22

THE SCENE: Cool and damp with mostly clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20; Windmills IC x 10; mosey to the Splash Pad
THA-THANG:
EV.1 – 7 minute EMOM – perform 10 reps of the following, every minute on the minute

– High Stepper (2=1)

– Air Squat

– Imperial Walker (2=1)

EV.2 – CMU Tabata at the basketball court

20 seconds on, 10 seconds off, 6 sets per exercise, 30 seconds reset between exercises

1 – Dead Lift —> Straight Arm Front Raise

2 – Halo

3 – Curl

4 – Leg Hammer

5 – Press Jack

6 – Lateral Toe Tap

7 – Goblet Squat

8 – Overhead Press

 

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
17 strong
CIRCLE OF TRUST/BOM:
There is no such thing as a legislative or political solution to a spiritual problem.  In America we have a spiritual problem, and as Christians we are called to treat such a problem introspectively rather than with finger pointing and blame.

2 Chronicles 7:14 – If my people who are called by my name humble themselves, and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.

ANNOUNCEMENTS:
– Rampart AO (Kingston) official launch on Memorial Day at 0530 at Fort Southwest Point Park

– F3 Knoxville convergence on July 2 at JUCO

– 45 Minute channel on Slack – make the commitment to 45 minutes of exercise every day, and submit to accountability of iron sharpening iron.  Message myself or Judge Judy to join.

Passing The Flag

THE SCENE: mid 60’s and HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:

burpees at shamrocks (34)
Mosey to the track
perform 20 lunges (10 each leg), 20 squats, 20 calf raises, run the bleachers to the other side, up/down at each set of stairs.
rinse and repeat X3
mosey to St. Patrick (where he was, not where he is)
do 11’s with dips at the circle, and merkins at the merkin mile

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Review 5 principles of F3, follow up the BOM from today, reinforce that we want it to be HARD, but you can choose to modify.

Pass the Flag to Betty
MOLESKIN:
FNG “Oh Brother Where Art Thou”

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Misty. Countin’. Hops.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • 13 Reps of All
  • Grady Corns IC | Windmills IC
  • Rockettes IC | SSH IC

THA-THANG:

Three circuits, each done three times (23/13/5). Begin at flag circle & run counter-clockwise:

Circuit 1

  • VUps
  • Flutter Kicks
  • Dolly
  • Imperial Walkers 

Circuit 2

  • GA Cheerleader
  • Lunge
  • Squat 
  • SSH 

Circuit 3

  • Merks
  • Dips
  • Dry Docks
  • Shoulder Taps

STRETCHES:

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 1Cor13 – 4 Love is patient and kind. Love is not jealous or boastful or proud 5 or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. 6 It does not rejoice about injustice but rejoices whenever the truth wins out. 7 Love never gives up, never loses faith, is always hopeful, and endures through every circumstance.

ANNOUNCEMENTS: Coffeeteria Friday & Calendar 

PRAYER

SSHappy Burpday!

THE SCENE: 50s with a big, bright moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Willie Mays Hayes x 10

Little Baby Arm Circles Forward x 12

Little Baby Arm Circles Backward x 12

Tempo Merkins x 12

Tempo Squats x 12

SSH (4 ct) x 69 = 138

THA-THANG:

Mosey to the flag pole

Four Corners around the loop

1st corner – 23 burpees

2nd corner – 23 burpees

3rd corner – 23 burpees

4th corner – dips x 12, step-ups x 12, LBCs x 12 until the six arrives

Rinse and repeat

Total burpee count = 138

Mosey to the rock pile

Pick a rock

Curls x 12

Tricep Extensions x 12

Shoulder Presses x 12

Rows x 12

Rinse and repeat for 6 rounds

Total curls = 72

Total triceps extensions = 72

Total shoulder presses = 72

Total rows = 72

Mosey to the AO

MARY:
No time for Mary

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:
Today is my middle child’s birthday.  He is 12.  Parenthood – the days are long, but the years are short.  Grab on, live it up, and do your best.  It goes by too fast.

MOLESKIN:
Prayers were spoken.

ANNOUNCEMENTS:
Yes, but I don’t remember.  I think that there is a flag passing somewhere soon, a new AO launch coming up, and a convergence in July.