F3 Knoxville

Tag: Ribbed

The Harvest is Plenty, but Laborers are Few

THE SCENE: Foggy, little brisk. Those recovering from IPC yesterday are a little stiff

F3 WELCOME & DISCLAIMER: Welcome, I’m not a professional, I don’t know what is wrong with you, modify as needed, you’re here on your own accord, I have a phone for emergencies (including any emergency breakfast orders).  

WARM-O-RAMA:

Typical Blindside warm-upy things 

THA-THANG:

Mosey up to the bottom of Dwayne’s Hill. Partner up. Together, partners will complete the following exercises while one runs up to Dwayne, does 1 Body Builder (Burpee with added plank-jack, shoulder tap, and toe-tap), and returns 

  • 200 2-ct Flutter Kicks
  • 250 Imperial Squat Walkers 
  • 300  Shoulder Taps 
  • 350 LBCs 

Fellowship Mosey™ around the *OTHER* side of the circle to make sure Snitch’s Garmin map looks better. Regular Mosey to BathHouse 

The Q found a new exercise on the Exicon Ascending Testicles 

  • 5 Merkins with feet up against the wall
  • 5 Derkins with feet halfway up wall
  • 5 Derkins with feet on top of the wall 
  • *Extra Credit* 5 Balls to the Wall Derkins

Squat Ring of Fire → Hold squat while waiting

COUNT-OFF & NAME-O-RAMA

8 HIMs showed OUT today. Welcome to Wax On from Georgia. Prayers for him today and going forward. Hope to see him back in Knoxville soon!

CIRCLE OF TRUST/BOM:

Luke 10:2 “The Harvest is plenty, but laborers are few.” The Kingdom of God produces an incredible harvest, there are just too few laborers. 

Counting and counting

THE SCENE: 58
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

5 Cherry pickers

4 burpees

15 grady corn
THA-THANG:
Insert information about the workout.

  • Mosey to the ice palace on the base line
  • 100 Squats
  • 200 BBS
  • 300 SSH
  • Run to the base line and back 3 times

Mosey to the tenis courts

  • 100 Squats
  • 200 BBS
  • 300 SSH
  • Run to the base line and back 3 times

MARY:
stretching and some pickle pounders and hello dolly
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:
Galations 5:1
MOLESKIN:

ANNOUNCEMENTS:
Prayer for WaxJob – Tweetie – Ribbed

No Stars, So No Gazing

THE SCENE: Beautiful & Clear, until workout time. No stars to gaze at…

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC
  • Baby Arm Circles IC
  • Grady Corns IC | Rockettes IC

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.


Station 1

  • Diamond Merkins
  • Lunges
  • Box Cutters

Station 2

  • Dry Docks
  • Squats
  • Flutter Kicks

Station 3

  • Shoulder Taps
  • SSH
  • LBCs

Station 4

  • Hand Release Merks
  • Single Leg Bridge
  • Imperial Walkers

MARY:

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Knee across
  • Child pose
  • Downward dog
  • Cobra Kai/upward dog
  • Pigeon Pose
  • Child pose
  • Downward dog
  • Upward

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Golden Rule

ANNOUNCEMENTS: HH. Waxjob. Q

PRAYER

El Kraken tiene diez tentáculos

THE SCENE: 55 degrees, beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and other stuff
THA-THANG:

grab a CMU and mosey to the Thunderdome
1) overhead press x20
2) tris x15
3) clean and press x10
4) curls x20
5) am swings x15
6) bear crawl to center
7) CMU Merkins x20
8) CMU Bench presses x30
9) CMU decline Merkins x15
10) Mary Catherine Gallaghers x10

Take a lap around the rink after each exercise. Once you hit every exercise, repeat but do two laps between exercises.

Leave CMU at wall and mosey to the track and do a lap. Must stop along the lap 10 to do 5 Merkins each stop.

mosey back to AO

MARY:
No time
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Be the person God meant you to be. People are always watching, make sure you don’t give people the wrong idea of what a Christian should be.
MOLESKIN:
It was great to see some familiar faces out there this morning. Repeat, full tank, proton. I tried a little something different but kind of the same this morning. We had no FNG to introduce and get to know so I asked repeat to give us a little something about himself. Never knew how he got his name.
waxjob shared with us his situation with taking on children have a relative that passed away. Waxjob truly is a HIM in every sense of the word. Junk prayed for him and for Ribbed’s wife as we finished up the work out. We are planning on some meals for Waxjob as they transition to a larger family
ANNOUNCEMENTS:
Non-mentioned, but we have the Hardship Hill next weekend

Wisdom and Tubthumping

THE SCENE: 70 and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tubthumping – SSH while the song plays and Burpee when the line “I get knocked down” sung.
THA-THANG:
Tabata-ish workout 50 seconds on and 10 second off (using the Tabata Timer App)

  • Bulgarian Splits Squats
  • Merkins
  • Shoulder taps
  • V-Ups
  • Spiced Rum Squat
  • Jump squat
  • Big Boy Sit Ups
  • Flutter Kicks
  • Around the clock Merkins

MARY:
stretching around our legs.
COUNT-OFF & NAME-O-RAMA