F3 Knoxville

Tag: Ribbed

A Break In The Storm @ DogPound 4-12-22

THE SCENE: Wet with frequent lightning and thunder right up until go-time, when it all dissipated to provide us with a perfect 40 minute window of mostly rainless workout weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20; feet together touch toes 20-seconds; LBAC IC x 5 each way; grab a CMU and mosey across towards the Thunderdome
THA-THANG:
EV.1 – Abs Circuit – 4 exercises > 30 seconds of work / 15 seconds of rest > 4 sets of each before moving to the next > 20 seconds recovery between exercises

1 – Elbow Plank

2 – Flutter Kick

3 – Freddie Mercury w/ full range of motion (we turned the FM into an actual ab exercise instead of a race to see how quickly one can turn his neck back and forth – in standard BBS position, the left foot is raised until the knee meets the right elbow.  Shoulders and foot are then returned all the way back to the ground before switching sides).

4 – Dead Bug

EV.2 – CMU Circuit – (performed at the center circle of the Thunderdome) 8 exercises > 20 seconds of work /  10 seconds of rest > 5 sets of each before moving to the next > 30 seconds to jog to the baseline of the Thunderdome and Bernie back to your CMU

1 – Curl

2 – Toe Tap Block-Overs

3  – Thrusters

4 – Burpee Block-Overs

5 – Single-Arm Shoulder Press (sitting or standing)

6 – Deadlifts

7 – American Hammers w/ CMU

8 – Hip to Halo

MARY:
Booked it back to the AO w/ CMU’s to make it on time
COUNT-OFF & NAME-O-RAMA
5 total with 2 early departures for “meetings”
CIRCLE OF TRUST/BOM:
1 – make Easter meaningful this year.  The culmination of events that occurred on this week so many years ago is the most important happening in all of human history.  Don’t overlook it.  Understand and appreciate the sacrifice that was made, and consider Jesus’s invitation to “come to me”.

2 – Big props to all the Men who’ve toughed it out through the winter months.  As the temps increase so will the size of the COT.  Give yourself a pat on the back if you’ve maintained consistency throughout the cold season.

MOLESKIN:

Matthew 11: 28-30 – Come to me, all who labor and are heavy laden, and I will give you rest.  Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls.  For my yoke is easy, and my burden is light.

ANNOUNCEMENTS:
The Flag is being passed at The Equalizer this Friday, April 15th, at 0530.  Be there.

Q2– Pre-Easter at the Equalizer

THE SCENE: 51 degrees out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH*25

Rockettes *10

Cherry pickers *5

Grady corns *15

Baby arm circles *10

Reverse baby arm circles *10

Tempo squats *10

THA-THANG:

 Mosey to Bermuda Triangle—

Lunges between wide Merkins, Carolina dry docks, Merkins 20, 15, 10

 Mosey a lap

Shoulder taps and hanging v ups. 11s

Rows, Overhead press, curls with a rock *20

10 squats with a rock

Mosey a lap

5 pull ups

Mosey a lap

MARY:

Imperial walkers 4*20

Squats *10

Mountain Climbers *15

Sumo squats *10

Flutter kicks 4*10

LBCs 4*10

Star gazers/stretch 1  min

COUNT-OFF & NAME-O-RAMA
11 fine gentlemen

CIRCLE OF TRUST/BOM:
With Easter upcoming where we celebrate life, death, and resurrection of Jesus Christ, we naturally ask: Who is Jesus?  What is He like?

He is never “too cool” for anyone.  He approached lepers. He played with children.  He talked with Samaritan women. He showed compassion to tax collectors, beggars, thieves, and widows. He noticed people that were mourning, sick, frightened, and having financial troubles. He saw people as they were, loved them, and also saw what they could become. He stood up for outcasts, for the publicly shamed.

Yet with His radical inclusivity He never condoned unrighteousness, even a little. He taught hard truths, truths that are still hard—both to swallow and to live.  He taught “except ye shall keep my commandments . . . ye shall in no case enter into the kingdom of heaven.”  He taught that not only should we not kill, we shouldn’t be angry with or say unkind things to or about each other, and instead actively work to reconcile our differences.  He taught we should actively try to keep our thoughts morally clean, not just have chaste and virtuous behavior. He taught that when we do something good, we should try to do it privately and not seek praise for our good actions.

The great news of Easter is that if you feel you have a ways to go to meet these divine expectations, Jesus really did die and really does live again, and because of Him we can receive all the help we need to close that gap.  What a reason to celebrate!

Fooled Again

THE SCENE: Breezy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Rockettes, Grady Corns
THA-THANG:

Bermuda Triangle

  • 20 BBS, bear crawl up, 20 VUps, crawl bear down, 20 imperial walkers, mosey back to the start
  • Two more rounds, halving the reps each time
  • 20 Squats, lunge up, 20 GA cheerleaders (in School Zone’s honor), lunge down, 20 burpees (a real crowd pleaser)
  • A round of 10
  • Mosey to splash pad for elevens: 10 step-ups or box jumps at the pad, 1 pull-up at the bathhouse, etc.
  • Fellowship Mosey™️ to the AO

MARY:
Cherry pickers
COUNT-OFF & NAME-O-RAMA
13 HIMs. Great crew. Great morning.
CIRCLE OF TRUST/BOM:

Thankfulness.

MOLESKIN:
Normally our fellow park goers appear more interested in misdemeanor possession than grand larceny, but many PAX returned to find their keys missing. We will not comment further as the investigation is ongoing.
ANNOUNCEMENTS:
April 15 — Show up for a great day to celebrate The Equalizer ⚖️  and the passing of the flag to Ribbed, a true HIM.

Thinking what is right

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mossy to the bathhouse and back to the AO

 

THA-THANG:
Tabata workout -ish like.

10 second rest and 50 seconds on

  • bulgarian split squats
  • merkins
  • shoulder taps
  • v-ups
  • BBS
  • jump squats
  • flutter kicks
  • step ups
  • 4 sets

MARY:
7’s 6 step ups and one pull up at the bath house and repeat

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Phillipians 4:8-9 – remember 

MOLESKIN:

ANNOUNCEMENTS:
Handing the flag over on Good Friday, be there!

Monday @ The Equalizer: 3-21-22

THE SCENE: Chilly but not freezing
F3 WELCOME & DISCLAIMER: indeed
WARM-O-RAMA:
Feet apart – stretch to the middle, then right, then left.  Grady Corn IC x 5.  Imperial Walker IC x 5.  Tempo Merkin IC x 5.  Down Dog 20 count.  Neck Rolls x 5 each way.  Tempo Squat IC x 5.  Mosey to the Smokehouse, grab a CMU, and position yourself on the baseline of the bball court.
THA-THANG:
Ab Circuit – 30 seconds of work; 15 seconds of rest; 4 sets of each exercise; 40 seconds between exercises to run to the opposite end of the court and back before beginning again.

1 – Elbow Plank

2 – Flutter Kick

3 – Freddie Mercury (slow Fred –> foot goes all the way back to the ground between reps for full range of motion through the hip flexor and lower abs)

4 – Dead Bug a.k.a “X-Factors”

CMU Circuit – 20 seconds of work; 10 seconds of rest; 6 sets of each exercise; 40 seconds between exercises to run to the opposite end of the court and back before beginning again.

1 – Curls

2 – Goblet Squat

3 – Overhead Press

4 – Split Squat 3/3 (weighted with back foot on the ground, or un-weighted ‘Bulgarian’ with rear foot on a CMU standing vertical)

5 – Hip to Halo (CMU goes from one hip, across the chest to the opposite shoulder, around the head, and down to the other hip.  Next rep is in reverse of that)

6 – ‘Kettlebell’ swings

MARY:

Held plank for a short time
COUNT-OFF & NAME-O-RAMA
11 present and accounted for
CIRCLE OF TRUST/BOM:
Don’t take for granted that Christ has called you to follow him.  Think of how powerful of a moment it must have been when Matthew sat down to recount the time that Christ called him, and stood up for him against the haters (Pharisees).
MOLESKIN:
Matthew 9:9-13 and Hosea 6:6
ANNOUNCEMENTS:
The Equalizer shovel-flag will be handed off on [Good] Friday April 15th.  Brother Ribbed will be taking over as AOQ, so you’ll want to be there!