F3 Knoxville

Tag: Ribbed

Matterhorn-again

THE SCENE: 62 and cool
F3 WELCOME & DISCLAIMER – yep
WARM-O-RAMA:
5 cherry pickers

25 SSH

15 Grady corns

15 baby arm circles forward.

15 baby arm circles backwards

Mosey to the bottom of Matterhorn
THA-THANG:
Partner up

  • Dora exercise – pair up doing 100 Merkins, 200 BBS, 300 Boby Hurlie’s

Mosey to around the hill

Route 66 with Alligator merkins at each light

mosey back to the AO with some Fellowship mosey sprinkled in.

MARY:
20 Pickle pounders

25 hello dollies

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Pet 3:7
Likewise, husbands, live with your wives in an understanding way, showing honor to the woman as the weaker vessel, since they are heirs with you of the grace of life, so that your prayers may not be hindered.
MOLESKIN:
live in understanding so your prayers are not hinders.
ANNOUNCEMENTS:
you know

Regular Old Workout @ The Equalizer – 9/8/21

THE SCENE: Balmy 74 degrees with a gentle breeze at the waters edge
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Side Straddle Hops, Rifle Carry CMU to the Flag Pole (approx 120 yards)
THA-THANG:
Cardboard slabs labeled with the following exercises were laid out around the flagpole.  5 of the 6 performed the exercise called for on the slab while the 6th performed a suitcase carry of a 35lb kettle bell to the gate and back, switching hands at the gate (approx 200 yards).  Once the 6th man returned, he fell to the back of the rotation, and everyone else move up 1 spot.  Exercises included:

  • Squat Thrusters
  • Left side Lawn Mower
  • Right side Lawn Mower
  • Hernias
  • Split Squats
  • Flutter Kicks
  • Overhead press
  • Curls
  • Derkins
  • American Hammers
  • Shoulder Tap / Alt Leg Raises
  • Chest Press
  • Body Builders (w/CMU)
  • Right Leg Flamingos
  • Left Leg Flamingos

MARY:
returned to the AO 2 minutes past time
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:
Quote from “The Adventures of Colonel Daniel Boone” by John Filson (1784)

“Thus situated, many hundred miles from our families in the howling wilderness, I believe few would have equally enjoyed the happiness we experienced.  I often observed to my brother, you see now how little nature requires to be satisfied.  Felicity, the companion of content, is rather found in our own breasts than in the enjoyment of external things; and I firmly believe it requires but a little philosophy to make a man happy in whatsoever state he is.  This consists in full resignation to the will of Providence; and a resigned soul finds pleasure in a path stewed with briars and thorns.”
MOLESKIN:
Boone’s first foray into Kentucky included the discovery of beautiful land and bountiful hunting, his and his parties capture by Natives, his escape, the murder of the other party members, and his chance meeting with / rescue by his brother in the wilderness.  All of that happened in the span of about 6-9 months, and even after all of that – his memory of the events centered around the quote above.
ANNOUNCEMENTS:
Equalizer shirt pre-order deadline is approaching and we need a few more orders

Hardship Hill

IPC Week 0 at the Equalizer

THE SCENE: Rain has moved out (for now) 0515 start 

F3 WELCOME & DISCLAIMER  Check and Check 

WARM-O-RAMA:

SSH IC x15 | LBAC IC x12 each way | Tempo Squat x10 | Little bit of this, Little bit of that 

THA-THANG:

Iron Pax Week 0 at the Equalizer! All HIMs decided to participate in the full workout. Q measured out 200 meters and 400 meters out on the “400 Meter” Equalizer Track. PAX was in charge of doing mental math while running to decide how they got their distance in (Spoiler Alert: 2 HIMs messed up. They MAY have several advanced degrees between them, but hey, math is hard). 

  • 100 Merkins
  • 800 Meter run
  • 75 Merkins 
  • 1,200 Meter run
  • 50 Merkins
  • 1,600 Meter run
  • 25 Merkins
  • 2,000 Meter run

MARY:

Picked up the 6 as Snitch finished his last run. It’s not that Snitch was the slowest, he just decided to show up at the normal start time. A man like him doesn’t need the extra time to bust out the Iron Pax Challenge! 

COUNT-OFF & NAME-O-RAMA

6 HIMs completed the IPC Wk 0 workout. Snitch came in late and Mudpuppy left as soon as he finished. 

CIRCLE OF TRUST/BOM:

You have to be humble. You have to acknowledge your faults and your failings. Stretch yourself as a man, husband, and father, but do not OVER-extend yourself. Know your limits. Push them, but if you go too far, you can burn out and fall. 

The grass is not greener

THE SCENE: Perfect weather at the Equilizer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:
In honor of Bartman, who has to work mornings, I give you the Drapen Kracken.
Giant oval with exercises listed at the 8 cones. Do the exercise and qty and then run a lap around the circle (extended to Stonehenge) then moving on to next exercise. The exercises are;

  • 30 Merkins
  • 30 dry docks
  • 10 burpees
  • 10 curls,10 tris, 10 squat and press w/CMU
  • 3 round-the clock Merkins
  • 20 squat jumps
  • 15 Superman’s and 15 cobra Kais  Merkins
  • Bear crawl to center and back

about 3/4 of the way done we stopped for some sprints to break up the breathing pattern and then went back to work. Eventually stopping for everyone to do 3 round the clock Merkins and 10 burpees. Add on a few more sprints then mosey back to the AO by way of the Snake to use our tax dollar investment…

MARY:
Snitch led us in some flutters and we added on some side crunches and LBCs.
COUNT-OFF & NAME-O-RAMA
12
CIRCLE OF TRUST/BOM:
The grass is not always greener on the other side. The phrase actually originated over 2000 years ago as a poetic proverb by Publius Ovidius Naso, better known as Ovid, regarding agriculture and the harvest always looking more fruitful in another man’s field. With social media today. It’s very easy to look into other lives and think they have everything together. That their lives are perfect and ours is crap. Nothing could be further from the truth. I talked about how I literally thought my neighbors grass was greener and prettier than my lawn. But it wasn’t until I walked over to talk to him that I could see all the imperfections and bare spots in his yard once standing in it. Looking back at my yard from his, I noticed mine didn’t look that bad from his angle. In fact it looks better than his yard. So, the point of all this is that we should not look at others and try and base our lives on them. But we should look to God for guidance and try to better ourselves every day.
MOLESKIN:
It was great being back at the equalizer today. I missed the crew there very much. Last night I had a pretty good wreck on my mountain bike and it was pretty tough for me to get going this morning. Once getting in the groove and seeing everyone working hard my injuries loosened up and didn’t bother me as bad.
ANNOUNCEMENTS:
Hardship Hill, Wesley House

Raw-ish

THE SCENE: 68 and cool still humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

5 Cherry Pickers

10 merkins

THA-THANG:
Get a coupon mosey to the outhouse. Tabata workout four sets with 50 seconds on and 10 seconds

  • curls
  • Freddy Mercury
  • Hernia
  • OHP
  • Box Jumps
  • No hand get-ups
  • Wall squats
  • LBC with CMU
  • Merkins
  • Squat Thrust

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:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.