Ribbed – Page 79 – F3 Knoxville

This Escalator’s broken

February 20, 2020 Mouthwash

THE SCENE: cold and drizzling
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Cherry picker x5, butt-kickers, high knees, lunges.

THA-THANG:
Mosey to base of Matterhorn.

Had 5 cones going up the mountain. At each cone, PAX would do merkins, box-cutters, and jump squats.

5 of each at first cone, back to base.
5 at first cone, 10 at second cone, back to base
5 at first cone, 10 at second, 15 at third, back to base
5 at first, 10 at second, 15 at third, 20 at fourth, back to base
5, 10, 15, 20, 25 at 5th cone, back to base.

Indian run back to AO.

By the end of the workout, PAX ran about 2.5 miles and did 175 merkins, 175 box-cutters, and 175 jump squats.

MARY:
Side crunches on a 4-count IC (10 each side)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Exodus 2:23-25 — 23 ^oDuring those many days the king of Egypt died, and the people of Israel ^pgroanedbecause of their slavery and cried out for help. ^qTheir cry for rescue from slavery cameup to God. 24 And ^rGod heard their groaning, and God ^sremembered his covenant with^tAbraham, with Isaac, and with Jacob. 25 God ^usaw the people of Israel—and God^vknew.

The people only played one part — they cried out for help. God did the rest. He heard. He remembered. He saw. He knew.

MOLESKIN:
Watch out for cars. Maybe shorten the Q to 4 cones next time instead of 5.

Let’s Get Kraken

February 17, 2020 Stripped

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

February 10, 2020 Tank

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

February 4, 2020 Ribbed

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

February 1, 2020 Sergeant Slaughter

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.