F3 Knoxville

Tag: Ribbed

Let’s Get Kraken

THE SCENE: Dry, Upper Thirties. Perfect.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC x5
  • Tempo Squats x10
  • SSHx20 IC

THA-THANG:

Tennis court stations. Pick a station, complete the prescribed exercise, then run a full lap around the court to the next station. Rinse and repeat. On your second pass of the stations, do two laps between each. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Lunges (across court & back)
  • Merkins x20
  • Mountain Climbers x20
  • Calf Raises x20
  • Dry Docks x20
  • Bear Crawl (across court & back)
  • Squats x20
  • Diamond Merkins x20
  • Crab Toe Touches x20

MARY:

  • Box Cutters 
  • American Hammers
  • Pickle Pounders
  • Freddie Mercury

COUNT-OFF & NAME-O-RAMA

Six PAX

CIRCLE OF TRUST/BOM:

Make time for the relationships & activities that restore you.

MOLESKIN:

Nice work today gentlemen.

Pavalon to Pavalon

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA THANG:
Run from pavalon to pavalon. Do One exercise at each pavalon. Move to next exercise on return. Both pavalons have same exercises but in random order. They are:

  • 20 merkins
  • 20 squat jumps
  • 30 dry docks
  • 20 Flutterkicks
  • 10 burpees
  • 10 inch worms
  • 20 shoulder-tap Merkins
  • 20 BBS

MARY:
am hammers, Flutters, Freddy Mercury’s, Merkins
COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:
Inspiring people live courageously

“Then some Jews came from Antioch and Iconium and won the crowd over. They stoned Paul and dragged him outside the city, thinking he was dead. But after the disciples had gathered around him, he got up and went back into the city. The next day he and Barnabas left for Derbe. They preached the gospel in that city and won a large number of disciples. Then they returned to Lystra, Iconium and Antioch, strengthening the disciples and encouraging them to remain true to the faith. “We must go through many hardships to enter the kingdom of God,” they said.”
‭‭Acts‬ ‭14:19-22‬ ‭

Who are you going to inspire?

ANNOUNCEMENTS:
None

Mondays and the Equalizer filling in for Doutfire

THE SCENE: Balmy 44 and calm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH

5 cherry pickers
THA-THANG:
Mosey to the playset

  • 5 burpees
  • 10 pull-ups
  • run to the top of the triangle
  • 20 BBS
    • Repeat this workout twice
  • Found Blue Falcon and Ran with it.
    • 15 count while the group runs a direction
    • Holder of Blue Falcon calls an exercise and we all drop and do it.
    • Exercises included
      • BBS
      • Burpees
      • V ups
      • merkins
      • monkey humpers
      • pickle pounders
      • Carolina dry docks
      • Dips

COUNT-OFF & NAME-O-RAMA
All the gents accounted for
CIRCLE OF TRUST/BOM:
Be careful how you respond. We should respond with temptation comes to look at porn to hate that and get angry. IT’s not ok to get angry with my son does something wrong. I should not respond the same way to my son’s sin as I would respond to my temptation to look at porn.

Soaring at the EQ

THE SCENE: 45 degrees, little bit of humidity to get the sweat flowing on the pre-ruck.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry picker x 7 IC

Windmill x 10 IC

OHC x 20 IC
THA-THANG:
Repeat of the “flight of the blue falcon”. Given one 12x8x16 CMU and 5 PAX, one HIM holds the CMU overhead while the rest of the herd runs for a 10 count, then herd completes AMRAP of exercise designated by blockholder until he reaches the group and passes it off. Rinse and repeat until time is up, exploring the AO. Bonus points at equalizer for taking advantage of the benches (dips) and playground (pullups).

MARY:

finished right on time

CIRCLE OF TRUST/BOM:
Keeping with the theme that Tank set earlier in the week, I mentioned 2 verses, “let all that you do be done in love” and “love your neighbor as yourself”. When you step into a situation, whether it’s work or home, approach with peace, don’t enter with negativity or disgust, as you don’t know what others are dealing with. Also, be truthful, but do so in a loving manner. Respond to emotion with respectful emotion, and respond to facts with facts. Don’t be like me and tell your M, who is terrified of flying, that everything will be fine when she panics about turbulence. Or, even if you do, when she asks “how do you know?”, don’t say “i don’t, but I can’t fly the damn plane, so why worry about it”…
MOLESKIN:
An interesting point that was brought out in the mumble chatter: this is a great hip-pocket Q, with minimal planning necessary (as long as someone has a CMU). Also, it’s great for FNGs to start learning the exicon, or for a Q who is unfamiliar with the AO to get a tour of the space.

Lap Dogs

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Grab a CMU and carry it overhead to the boat. Do tris, presses or curls while we mosey.

At the boat,

  • 10 squat presses
  • 10 super presses (iron mike style)
  • 10 tris
  • 10 curls

run towards the steps side shuffling thru the . Zig zag cones

Mosey down to the bottom steps and then up steps to Dwayne Johnson and do 10 Merkins, 10 4-ct shoulder taps and 10 dry docks.

Mosey towards top of hill above where the boat sat and do suicides at cones.

mosey to restaurant entrance and bear crawl down hill from cone to cone.

run around to boat stopping at cone to do 10 squat jumps, 10 lunges per leg, 10 4-ct imperial walkers.

repeat amlap

Mosey to AO w/CMUs
MARY:

30 flutters

COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
You are the only Bible that some unbelievers will ever read.  Try to be the person that represents Christianity well.  People are watching And judging.
MOLESKIN:
Good work by the pax today, good fellowship at coffeteria as well. La-z-Boy “roasts” some good coffee!! Thanks for providing it brother.
ANNOUNCEMENTS:
Possible F3 backpacking trip this spring???