F3 Knoxville

Tag: Ribbed

2.0 workout at the Equalizer

THE SCENE: 49 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH

10 toe touches

5 Cherry pickers

THA-THANG:
Insert information about the workout.

  • Mosey over to the tennis court
  • 4 corners descending at each corner as you run in-between from 20, 15, 10 , 5
    • SSH
    • squats
    • hand release merkins (modified to 5,4,3,2,1)
  • Mosey to the field for some kick ball
    • kids verse Dad
      • for each out the kids have to do 10 SSH
      • For each point dads have to do 5 Burpee’s
    • after a bunch of points and outs we mosey back to the Tennis courts
  • 4 corners descending at each corner as you run in-between from 20, 15, 10 , 5
    • SSH
    • squats (backwards walk between corners)
    • hand release merkins (modified to 5,4,3,2,1)
  • Mosey to the field for the second half of kick ball
    • kids verse Dad
      • for each out the kids have to do 10 SSH
      • For each point dads have to do 5 Burpee’s
    • after a bunch of points and outs we mosey back to the Tennis courts
  • Moving to the AO

MARY:
None

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
For God so loved the world,[a] that he gave his only Son, that whoever believes in him should not perish but have eternal life.MOLESKIN:

The 80s Called, They Want Their Tabata Back

THE SCENE: Damp, Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and some other stuff
THA-THANG:

35on, 10off:


Dry Docks

Box Cutters

Rows or Pull-ups

Mountain Climbers or Planks

Diamond merks

Step ups or wall sits

Squats

Imperial walkers or crunches

Burpees or flamingoes

Vups

Lunges or dolly

 

Run around bath house and stone henge or plank up downs

Do it thrice.

MARY:
2-3 min of Mary, 2-3 min of stretching

BOM: Who’s carrying your mat?

Who Left Their Balls Out in the Rain

THE SCENE: Moist. Dark. Cool. Like a cave.

F3 WELCOME & DISCLAIMER (Heavy emphasis on the disclaimer.)

WARM-O-RAMA:

  • SSH IC | Grady Corns | BACs
  • Tempo Squats

THA-THANG:

  • Bearmuda Triangle – three rounds, drop five reps on each round
    • 20 Merkins, bear crawl to next corner
    • 20 BBS, crawl bear to next corner
    • 20 Squats, mosey to next corner
    • Hold squat for six
  • Splash Pad -> Playground – five rounds, drop reps each round, lunge back
    • 25 Dips
    • 25 Step-ups
    • 25 Imperial Walkers
    • Run to playground, perform 5 pull-ups, return to splash pad
  • Elevens
    • Burpees on one end of tennis court
    • V-Ups on the other

MARY:

  • For mary, we all named our favorite orthopedic doctors.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Self-pity chisels into stone what discouragement whispers. –Carey Nieuwhof

ANNOUNCEMENTS: Rest, Convergence, Ice, Brolympics, Compression, Podcasts, Elevate

PRAYER

Matterhorn Circuit

THE SCENE: 39 degrees Fahrenheit, slight breeze – no sweatshirt needed
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Tempo Merkins IC x 15
  • Tempo Squats IC x 10
  • Cherry Pickers (Dog Pound Style) IC x 5

THA-THANG:
Indian Run to Matterhorn & Battle Buddy up. Travel to each cone between Speed Hump and the Pav-a-lon.

  • Partner Merkins x 20
  • Pull-ups/Knees to Chest x 20
  • Reverse Lunge up Matterhorn
  • 25 Squat Hops
  • 11’s – CDD’s & Dips
  • BC down hill
  • R&R for time

MARY:

  • Flutter Kicks IC x 20
  • Spidey Stretches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Arguing with your wife is like reading the EULA on the internet. You get part way through and just agree… This month there is a call out from F3 to take the M out for a nice date. Let’s take the wife out!!

Link to podcast here: https://soundcloud.com/f3nation/stuff-worth-trying-podcast-episode-23?utm_source=clipboard&utm_campaign=wtshare&utm_medium=widget&utm_content=https%253A%252F%252Fsoundcloud.com%252Ff3nation%252Fstuff-worth-trying-podcast-episode-23

MOLESKIN:

Ribbed disappears at 615a sharp. Aladdin has wheels and we found out that a CDD is a dip according to Trunk.

ANNOUNCEMENTS:
Check the email.

Just Another Merkin Monday…

THE SCENE: AB Morning with a slight wind

F3 WELCOME & DISCLAIMER: Done and Done 

WARM-O-RAMA:

SHH IC x20 | LBAC each way IC x10 | A little bit of This. A little bit of That | Michael Phelps | Tempo Squats IC x10 

THA-THANG:

Ghostman Baseball at the Flagpole. Partner up and one partner runs to first, completes the exercise, returns home while their partner does the Home exercise. Switch when running partner returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home. 

  • First Base 
    • 15 Merkins 
    • CDD at Home 
  • Second Base 
    • 15 Diamond Merkins 
    • Dips at Home 
  • Third Base 
    • 15 Wide Merkins 
    • Incline Merkins at Home 
  • Home Plate 
    • 5 Body Builder +’s 
    • Pick up the SIX 

Fellowship Mosey through Hans Memorial Field to RockPile for a “Reacher Curl Circut” 

  • 25 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 10 Pullups → Mosey back to RockPile
  • 20 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 8 Pullups → Mosey back to RockPile
  • 15 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 6 Pullups → Mosey back to RockPile
  • 10 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 4 Pullups → Mosey back to RockPile
  • 5 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 2 Pullups → Mosey back to RockPile

 

MARY:

There just wasn’t enough time.

COUNT-OFF & NAME-O-RAMA

13 HIMs; 3 Pre-Ruckers; 0 FNGs 

CIRCLE OF TRUST/BOM:

The hardest day to read your Bible, work out, or do anything is the day AFTER you don’t do it. 

ANNOUNCEMENTS:

2.0 Friendly Beatdown at the Equalizer on Friday 2/18 at the normal time (5:30), no Pre-Ruck. Breakfast afterward. 

Subscribe, Download, and listen to the F3Knoxville Family of Podcasts  

Convergence 7/2 at JUCO 

Bro-lympics are coming back in November