F3 Knoxville

Tag: Ribbed

Working for the Weekend

THE SCENE: 39 degrees with a windchill of -10 according to some
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25; Tempo Squat x10; Rockette x10; Little bit of this + little bit of that; Grady corns x10

THA-THANG:
Mosey to Bathhouse for an EMOM:

  • 5 pull-ups
  • 10 merkins
  • 15 squats
  • Every-minute-on-the-minute for 5 minutes.

Mosey to smokehouse to grab CMU’s.

CMU Dora. 1st person did the CMU work while 2nd person ran towards tennis courts to do the exercise. Switch and work your way down.

CMU / Run + Exercise

  • Curls / 10 Dive Bombers
  • OH Press / 10 Wide Merkins
  • Single-arm rows (right) / 10 Diamond Merkins
  • Single-arm rows (left) / 10 Hand-Release Merkins
  • Tri-press / 10 Merkins
  • Goblet Squat / 20 Side-crunches (right)
  • CMU Swings / 20 Side-crunches (left)
  • Blockees / 10 Squat-Jumps

We had enough time for a speed round thru some of this again with a shorter run.

MARY:
ABC’s — spelled our ABC’s in capital letters

COUNT-OFF & NAME-O-RAMA
13 HIM.

CIRCLE OF TRUST/BOM:
Philippians 3:17 — “Brothers, join in imitating me, and keep your eyes on those who walk according to the example you have in us.”

Giving of Our Hearts This Valentine’s

THE SCENE: Windchill makes it feel colder than it is.

F3 WELCOME & DISCLAIMER: Done and Done 

WARM-O-RAMA:

SSH IC x14 | LBAC IC x10 each way | Windmills IC x10 | Little bit of This; LIttle bit of That | Tempo Squats IC x10

THA-THANG:

Mosey to the field to find 6 stations. We will make a loop for 5 rounds. Cardboard has exercises, reps, and methods of traveling to the next station written on them

1st round= 5 reps; Total of 5 rounds, add 5 reps each round 

  • Station 1: 4ct SSH → Mosey to 2
  • Station 2: Monkey Humpers → Bear Crawl to 2
  • Station 3: 4ct Hello Dolly → Lunge to 4
  • Station 4: Jump Squats → Lunge to 5 
  • Station 5: Box Cutters → Bear Crawl to 6
  • Station 6: Merkins → Mosey back to 1 

Repeat 5 times, adding 5 reps each round 

Mosey around outside of cones for the SIX 

(Stations made a Heart shape for those who use STRAVA)

Bathhouse for a Cindy AMRAP (7 mins)

5 pull-ups; 10 merkins; 15 BBS 

MARY:

Ring of Fire = 3, 2, 1 

COUNT-OFF & NAME-O-RAMA

10 HIMs; 0 FNGs 

Blindside, Choir Boy, Ribbed, Aladdin, Snitch, Submarine, Mouth Wash, Tonka, Headgear, School Zone (Snitch & Tonka missed the picture) 

CIRCLE OF TRUST/BOM:

WE made a heart in the field today. Give your heart to your M this Valentine’s Day. My M and I have been having problems communicating and I am using this Valentine’s Day to reinvigorate our marriage, our communication, and our love. Having the PAX around me allows me to see incredible examples of good husbands, fathers, and men. 

 

ANNOUNCEMENTS:

2/26 CSAUP at the Asylum 6:30-9:00 am Check Slack for sign up link

Lappin It Up @ Dog Pound – 2-10-22

THE SCENE: Colder than the forecast indicated.  Clear skies showcasing a few planets and more than one shooting star
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together – touch toes – 20 count; feet apart – rigth, left, middle – 20 count for each; Grady Corns IC x 5; Cuckoo Clocks OYO x 10; Neck Rolls x 5 each way; Grady Corns IC x 5; LBAC IC x 5 each way; Tempo Merkin IC x 5; Down Dog – 20 count; Tempo Squat IC x 5
THA-THANG:

Mosey across Northshore to the Dog Track for a Seabiscuit-style workout where all PAX performed each of 4 exercises according to the prescribed rep count for each round, and then followed that with the prescribed number of laps around the track for each round.  

Exercises – Merkins – Air Squats – Windmills – Dead Bugs

Round 1 – 25 reps, 1 lap

Round 2 – 20 reps, 2 laps

Round 3 – 15 reps, 3 laps

Round 4 – 10 reps, 4 laps

Time was called with PAX spread out all over the track at various stages of the challenge.  All were accounted for and then moved back to the AO

MARY:
Flutter Kicks back at the AO – 4-count to 30
COUNT-OFF & NAME-O-RAMA
10 – Frosty, Mayberry, Earmuffs, La-Z-Boy, Goat Dish, Ribbed, Submarine, Snitch, Trunk
CIRCLE OF TRUST/BOM:
A lyric from the 1994 Soundgarden song, “Fell On Black Days”

“So don’t you lock up something that you wanted to see fly”
MOLESKIN:

ANNOUNCEMENTS:
Asylum CSAUP Saturday 2/26

90s Block Party (Blood Pooling in My Shoe)

THE SCENE: Cool. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Grady Corns | Rockettes

THA-THANG:

35sec on each exercise. 10sec rest. Take a lap around track after each round. 3 rounds. Stations included:

 

  • CDD
  • Rows
  • Diamond Merks
  • Box Cutters
  • Mtn climbers
  • Step ups
  • Squats
  • Imperial Walkers
  • Burpees
  • V-Ups

 

MARY:

  • Hello Dolly IC | Aussie Snowman

STRETCHES:

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Pray courageous prayers

ANNOUNCEMENTS: CSAUP

PRAYER

“Good” Mumblechatter

THE SCENE: Upper 30’s. We decided it was the perfect temp for workouts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Tempo squats x10; Tempo merkins x10; Imperial walkers x10; little bit of this…little bit of that… bac x10 each way.

THA-THANG:
Mosey to playground to introduce the PAX to body blasters (burpee pull-up w/ knees to elbows at the end). 5 Body Blasters OYO.

Mosey to basketball court for suicides. In between each round we ran back to the playground for 5 body blasters.

1 — full-court run. 10 merkins at each line.

2 — full-court bernie — 20 squats at each line.  

3 — half-court bear crawl — 25 LBC at each line.

4 — full-court lunge — 10 diamond merkins at each line.  

5 — half-court crab walk — 20 bbs at each line.  

6 — full-court imperial walkers — 10 CDD at each line. 

MARY:
Cherry-pickers x 4 (all we had time for). Not technically Mary.

COUNT-OFF & NAME-O-RAMA
8 PAX

CIRCLE OF TRUST/BOM:

2 Cor. 5:21 — He made him to be sin who knew no sin so that in him we might become the righteousness of God.