Ribbed – Page 32 – F3 Knoxville

Take 2 on this workout worked

June 17, 2022 Tank

THE SCENE: Hot, but better than earlier in the week
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up? I think we were warm enough but still did a few things to get the muscles ready
THA-THANG:
Start at 1st cone. Do 1 of the first exercise. Run to cone 2 do qty of 2, run back to cone 1 and then to cone 3 where you do qty of 3, run back to cone 1 and then to cone 4 etc etc etc. 8 cones total. Exercises are

Shoulder tap Merkins 2ct
Russian rockettes 2 ct
Toe touch merkins 2ct
Side lunges 2ct
Inch worms w/Merkin
toe touch crunches 2ct
diamond Merkins
marge Simpsons

MARY:

crunches in bunches

COUNT-OFF & NAME-O-RAMA

13 pax

CIRCLE OF TRUST/BOM:
Your actions can make a big impact. Be a Christ follower and live like one.
MOLESKIN:

we didn’t have an FNG today, so we “met” Tweet-E again. Love that guy! His story is an amazing one of Gods love for him.

ANNOUNCEMENTS:
Convergence at Juco

Crotch Rot

June 16, 2022 Junk

THE SCENE: Balls hot…and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 21

Cherry Pickers IC x5

This and That

THA-THANG:

Partner, CMUs alternate curls and tris in the way to Thunderdome

DORA: 1 rep it out, the other takes a lap

400: Double CMU calf raise

200: squats, sumo squats, squrls, lunges

100: Thrusters, Dry Docks, Flamingos

1 burpee after each lap (10+ per guy)

3×5 Burpee breaks

overhead CMU carry back to AO

MARY:
Built in
COUNT-OFF & NAME-O-RAMA
Jagged Pill, Goat Dish, Frosty, I-beam, ShuttleCock, Waxjob, Trunk, Snitch, Mudpuppy, La-z-boy, Ribbed, Excitebike
CIRCLE OF TRUST/BOM:
Community is a necessity. My M and her Bible study are doing an entire study on how to “finds your people.”

For HIMs it’s much easier. To have community you have to put yourself out there for sure. Like Ms. Lippy taught you, if you want to have a friend, be a friend.

More than anything, you can’t have community without BEING THERE. Be present, be involved. Post. Sign up to Q. Take the flag for a spell.

MOLESKIN:
I was dog tired before we started, and lying in a ditch tired when we were finished. Thanks to the men for the push
ANNOUNCEMENTS:
Convergence.

No title needed – it was hot

June 13, 2022 Ribbed

THE SCENE: 75 and gross
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burpee

10 SSH

5 Cherry pickers

10 tie fighters

10 more tie fighters

20 Grady corns

THA-THANG:
4 stations and you have to get a partner. 1 partner runs to the next station and back while the 1st partner is doing the first item. Then they switch, after completing all 3 they run together to the next station.

station 1:
- air taps
- VUp
- BBS
Station 2
- mountain climbers
- pickle pounders
- Monkey humpers
Station 3
- Burpee’s
- iron mikes – modified to lunges
- Welsh Dragons
Station 4
- CCD
- Hand release merkins
- shoulder taps

go back down the ladder

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember the humanity of Chris and his grace and patients with us as he was with his disciples and everyone else.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
convergence July 2nd.

New Tables, Don’t Tell TapOut

June 8, 2022 Stripped

THE SCENE: Warm.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Cherry Pickers IC | Grady Corns IC
Windmills IC | Rockettes IC
SSH IC

THA-THANG:

Mosey to Splash Pad. Descending Ladder. Do 12 exercises, take lap, drop the top. Do 11 exercises, take lap, and drop the top one. Etc…

12 — 4-Count Shoulder Taps
11 — 4-Count Hello Dolly
10 — Lunges (each leg)
9 — Merkins
8 — Squats
7— CDD
6 — 4-Count Imperial Walkers
5 — Dips
4 — Step-Ups (each leg)
3 — 4-Count SSH
2 — Pull-Ups
1 — Burpee

MARY:

American Hammers IC
Flutter Kicks IC
V-Ups

STRETCHES:

Bend down & grab toes
Sit squat
Cobra Kai

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Responsive Reading – His faithful love endures forever.