F3 Knoxville

Tag: Ribbed

Wednesday Morning @ The Equalizer 8/4/21 – High Places

THE SCENE: Glorious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Touch your toes (20 count), Tempo Squats – sumo stance and hold at the bottom, Windmills, This & That, Calf/Achilles stretch (20 count each side), Mosey to the rock pile

THA-THANG:

Complete the following in order:

  • A: 3 times through this cycle before moving to B
    • A1: deadlift to straight arm overhead raise (10)
    • A2: Rocky Balboa – toe tapping your rock (10)
    • A3: American Hammers (10)
  • B: 2 times through this cycle before moving to C
    • B1: Wood Splitters (side to side overhead raise) (20)
    • B2: Reverse Lunge, straight arm extension with rock, and twist (10)
    • B3: WW1 sit-ups – place rock between legs on first up, retrieve rock on second up.  Count rep when rock is retrieved (10)
  • C: 2-4-6-8-10-12 – complete 2 reps of each exercise, then 4, then 6, and so on to 12 before moving to D
    • C1: Halos – pull rock from left hip to right should, around back of head to left shoulder, and lower to right hip, then reverse
    • C2: Goblet Squat
    • C3: Mountain Climbers
  • D: 1 time before moving back to A
    • D1: karaoke run to midfield
    • D2: switch stance and continue karaoke to other side of field
    • D3: sprint back to your rock and start back on A

Time was called at 6:03 for all PAX to return their rocks to the pile and mosey to the Flagpole for 8 minute abs.

MARY:
Completed a run around the tennis court in 40 seconds to round out 1 mile of running for the morning
COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:
Word on King Hezekiah and how to deal with aspects of our lives that are distracting us from a committed relationship with God.

2 Kings 18:3-7 – [Hezekiah] did what was right in the eyes of the Lord, just as his father David had done.  He removed the high places, smashed the sacred stones, and cut down the Asherah poles.  He broke into pieces the bronze snake Moses had made, for up to that time the Israelites had been burning incense to it.  Hezekiah trusted in the Lord, the God of Israel.  There was no one like him among all the kings of Judah, either before him or after him.  He held fast to the Lord and did not cease to follow him; he kept the commands the Lord had given Moses.  And the Lord was with him…

MOLESKIN:

God wants a relationship and sometimes we’re unwilling to commit because of certain aspects of our lives that we’re afraid of being asked to let go of.  Remove your high places and smash your sacred stones.  God’s rewards will far outweigh what you’ll leave behind.

Life, the Universe, and Everything

THE SCENE: A bit cooler than it has been recently. Might rain… (but it didn’t)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x42 IC
Cherry Pickers x4 IC
TN rocking chairs x15 IC
Cobra burpees x4 OYO
Regular burpees x2 OYO
Crabettes x10 IC

THA-THANG:
Pax has a choice: “42” beatdown at the AO, or “Over the hill” beatdown at the boats.
“Over the hill” won by a landslide (over Choirboy’s warnings), so let’s grab a CMU and head off!

Stations are set up by the hill with the boats. First station is the timing station – Carry the 90lb sandbag up and over the hill, coming back around by the road.
Remaining stations are AMRAP:
Twist lunge
Tricep extensions
Squats
Blockees
Calf raises
Curls
Up & Over Merkins
LBCs
Ice skaters
Alpos

Didn’t think about the fact that our FNG may not know the lay of the land… He ended up taking a wrong turn, and we had to send out a search party. He was 80% named at that point (Waldo). The W got changed to a B during the COT due to cranial physique.

MARY:
Out of time today. Thanks Abu and Tank for teaming up to bring the sandbag back to the AO!
COUNT-OFF & NAME-O-RAMA
11 helped YHC kick off the 43rd trip around the sun. Welcome to FNG Baldo!
CIRCLE OF TRUST/BOM:
Short word of gratitude to the PAX for the fellowship, encouragement, help, and accountability over the last four years
MOLESKIN:
Thanks to everyone who brought blowers to clean off the AO. Not sure why everyone then decided to leave the AO for the beatdown…
ANNOUNCEMENTS:
Hardship Hill coming up – Sign up! Plus help build some obstacles.
Off the Chain on the 21st!

Monday AM @ The Equalizer – 8/2/21

THE SCENE: pleasantly a few degrees cooler than normal with a clear sky
F3 WELCOME & DISCLAIMER

Brother Ribbed has authorized the use of mouth to mouth resuscitation in response to any and all emergencies

WARM-O-RAMA:
Twisters; Cherry Pickers (hold the last one and walk hands from center, to right, and then to left before raising back up); baby arm circles front and back; Michael Phelps / This & That; Rockettes; Motivators; Mosey to the Playground

THA-THANG:

EV1 – PAX broken up into 2 groups.  The first group repeated a combination of shoulder taps and alternating single leg lifts while the second group ran to the Flagpole to complete 10 body builders.  Each group completed 2 sets of each exercise and then moved to the Bathhouse for EV2.

EV2 – One group completed AMRAP on “Hanging Imperials” (hang from pullup bar while alternating front knee raises) while the other group ran to the Pavilon picnic tables for 10 Derkins.  Each group completed 3 sets of each exercise and then moved to the Picnic for EV3

EV3 – One group held an elbow plank while the other group ran around Stonehenge and back.  PAX were reminded to push the running pace to relieve those who were holding planks, and in turn to hold the planks out of respect for those who were pushing the pace for them.  Each group completed 4 sets of each exercise and moved to the Rock Pile for EV4

EV4 – Rock PT – PAX were encouraged to select a heavy rock, and complete 2 sets of each of the following: bicep 21’s (7 low to mid, 7 mid to high, 7 full), triceps extensions, and lying chest press.  Moved back to AO once complete.

MARY:
Held squat for 45 seconds
COUNT-OFF & NAME-O-RAMA
8 men
CIRCLE OF TRUST/BOM:
Ephesians 2:19-22 – Consequently, you are no longer foreigners and aliens, but fellow citizens with God’s people and members of God’s household, built on the foundation of the apostles and prophets, with Christ Jesus himself as the chief cornerstone.  In him the whole building is joined together and rises to become a holy temple in the Lord.  And in him you too are being built together to become a dwelling in which God lives by his spirit.

God is constantly pursuing us in an effort to draw nearer, and for the purpose of building us into the version of ourselves that is most useful to his kingdom.  Recognize that you are where you are, and with who you are with for a reason.  Take time to pray, read, and listen so that God can guide you to where he wants you to be and know that where God guides God provides.
MOLESKIN:
Ephesians 2:19-22
ANNOUNCEMENTS:
Dad Camp, CSAUP, Hardship Hill all coming up

Need to see some new faces and reach out to connect with some older ones who haven’t been around

Over the Wall and Back Again

THE SCENE: Clear, nice,

F3 WELCOME & DISCLAIMER Check & Check

WARM-O-RAMA:

SSH IC x25

Arm Circles IC x10 each way

Cherry Pickers IC x5 

Tempo Squats x10 

THA-THANG:

Grab a CMU and head to the Skatepark for some Dora-time

  • Round 1- partner begins exercises while the other runs to the wall, jumps over, runs along the wall, does a burpee at the end, and returns to partner. Rinse and Repeat until exercises are done
    • 25 Blockees
    • 50  Squat Thrusters
    • 75 Presses
    • 100 Rows
  • MID-BEATDOWN AB WORK!
    • 20 LBCs IC
    • 20 Hello Dollies IC 
    • 20 Big Boys on your own
  • Round 2 
    • 100 Merkins
    • 150 Squats
    • 200 Imperial Walkers 
    • 250 SSH
  • MID-BEATDOWN AB WORK! 
    • 20 Flutter Kicks IC
    • 20 “Grab your ankle” On your own

Return to AO 

  • 15 Curls 
  • 15 CMU Merkins
  • 15 Tricep Ext. 
  • Repeat Once

13 Original Colonies Quiz… Helping out a new U.S. History teacher yesterday at school inspired me to test the knowledge of the group

  • Plank position on CMU
  • One at a time, each of the HIMs goes through and says one of the 13 original colonies
    • Correct Answer: 2 Merkins
    • Incorrect Answer: 2 Burpees 
  • Final Talley: 26 Merkins, 2 Burpees 

-FIN-

COUNT-OFF & NAME-O-RAMA

8 HIMs, no FNGs. 

CIRCLE OF TRUST/BOM:

The Kingdom of God is like a treasure found in a field that a person finds and hides again. Out of joy, goes and sells everything he owns and buys the field. The treasure is discovered by accident and we often encounter the treasure of the Gospel without even looking for it. Many times when we see the treasure of the Gospel, we do not always see them as treasures. What if the person had seen the chest in the field and not opened it? Whether out of laziness or indifference. Do we have enough energy to open the treasure chest of God’s Grace? 

ANNOUNCEMENTS:

CSAUP reminder for Aug. 21st. See Slack for details. 

Fast mosey

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

run to shed, SSH, Merkin, cherry picker

THA-THANG:

workout as a group, first one finished frees everybody to fast mosey to next exercise. Everyone worked as hard as they could but we all stayed together.

100 dips

90 merkins

80 LBC

70 squat

60 dry docks

50 imperial walkers

40 iron Mike

30 pull or chin ups

20 reverse crunches toes downhill

10 burpees

Then reversed and added 10 reps

MARY:
Some running and some core work

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST:

Christians should be defined by our faith and our actions, not politics party. I’d recommend reading the Bill Haslam book about faith and politics.
MOLESKIN:
Prayers for Blindside’s school, Ribbed’s wife, and Michelle’s husband in ICU