Ribbed – Page 89 – F3 Knoxville

Anti-mundane Monday

July 29, 2019 Crossbar

THE SCENE: 68 degrees clear and absolutely perfect

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey for one lap, 15 side straddle hops in cadence, 10 little baby arm circles, 10 reverse direction little baby arm circles, mosey to pick up @Ribbed, 5 burpees, mosey back to AO.

THA-THANG:

Part 1
4 rounds
21 BBS, 21 dips, 21 Merkins run a lap

*BBS= big boy sit ups

Part 2

5 Carolina dry docks
10 pull ups
15 squats

Repeat as many times as you can in 15 minutes

MARY:
21 flutter kicks in cadence on a 4 count, 21 little baby crunches in cadence on a 4 count, 11 side crunches per side in cadence on a 4 count

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Workout was based hero WOD JT in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. The word is to not forget those who have sacrificed so we can have the freedom to get.to.the AO.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc
ANNOUNCEMENTS:
Convergence on August 10th.

4th o’July Round Robin Q

July 6, 2019 Bartman

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

SSH

OYO stretch

high knees

butt kickers

THA-THANG:
Ribbed- 11’s
Frosty- DORA 321
Crossbar – 1776
Tweet-E – Tweety’ corner

MARY:

Flutter kicks
Hello dolly

peter parker
COUNT-OFF & NAME-O-RAMA
Frosty, LaZBoy, Sparky, Crossbar, Tweet-E, Bartman, Toebox, Alladin, Ribbed, Butters

CIRCLE OF TRUST/BOM:
Be thankful for your freedom. Thank a vet.

MOLESKIN:
Bow flex, you were missed and made fun of for missing your Q. See you soon brother!

ANNOUNCEMENTS:

Deck Of Cards – Not stacked

June 28, 2019 Bunny

THE SCENE: 70ish

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, 20 baby arm circles

THA-THANG:

Grab a CMU and head to the cloud. F3 deck of cards with a 4-5 man Indian sprint for jokers. Face cards 25, A’s 100 and other cards the number + 10. Mixture of Cardio, Abs, legs and chest.

With 6 minuets left PAX chose to pick out all the face cards(25’s and 100’s) and perform exercises(vs man makers for every card left.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
21 pax welcome Tinker from out of town
CIRCLE OF TRUST/BOM:
Find success in failure- example from 2 Timothy: Paul and Barnabas took young Mark with them on a missionary trip, but he returned home before the end of the trip for reasons not revealed in Scripture. Whatever Marks reasons, Paul apparently thought they were unjustified since he refused to take Mark along on a subsequent tips(Acts 15:38).

Did Mark fail at being a missionary? Judging from Paul’s response, it would appear he did. While the New King James Version says Mark “departed” from Paul, the word probably is closer to deserted – a more negative connotation. It’s probably reasonable to conclude that Mark did fail at being a missionary.

But did that make him a permanent failure? Apparently not, for the same apostle Paul who was so disappointed in Mark counted him a valuable coworker in ministry later in his life. This is a perfect example of how to succeed at failing; fall, get up, and continue on. The next time you fail, make sure it is a temporary experience, not a permanent label.

Don’t get failing and failure confused. Failing is nothing more than the back door to success.

ANNOUNCEMENTS:
F3 Dads Camp

3 amigos

June 24, 2019 Woodshack

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Capri lap, merkins, BACs, squats , Peter Parker’s
THA-THANG:
Pyramid around the track

After each lap , add an exercise , 20 reps of each. After lap 5, drop the first exercise
Merkins
Merkins , Lbc
Merkins , lbc, Peter Parker’s
Merkins , lbc, Peter Parker’s , monkey humpers
merks, lbc, PP, MH, burps
lbc, PP, MH, burps
etc…. until you are left w only burps

MARY:
Hello dolly x30 ic
COUNT-OFF & NAME-O-RAMA
3 amigos
CIRCLE OF TRUST/BOM:
Be content but don’t be complacent.
MOLESKIN:
Another great morning . Though only 3 of us, it turned out great. Often times large pax don’t give us an opportunity to connect above and beyond the workout. It would have been great to have 14-20 pax out but really enjoyed hanging with umbro and ribbed.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Heavy Things I Cannot See

June 13, 2019 Sparky

THE SCENE: Upper 50s with a light breeze a.k.a freakin’ gorgeous
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees OYO

9 burpees OYO

8 burpees OYO

7 burpees OYO

6 burpees OYO

5 burpees OYO

4 burpees OYO

3 burpees OYO

2 burpees OYO

10 burpees OYO

The PAX caught on to this quickly and whined consistently, but once you start Shock & Awe you can’t let off the throttle!
THA-THANG:
I requested the PAX bring some heavy things to play with today and they delivered a variety of coupons including medicine balls, a cannonball, some sandbags, dumbbells, and CMUs. We assembled into a straight(ish) line with every other PAX holding a coupon.

The PAX moseyed along until the poor soul carrying the 60# sandbag went silent. We then stopped to swap up who was carrying coupons. Each time we stopped to pass coupons we performed 40 reps of merkins, squats, dry docks, or star jacks at the Q’s discretion.

This continued until we reached the staircases. We dropped our coupons and Crawl Beared up the steps and then ran to the top. Once the 6 arrived, we bear crawled back down (including the steps, thanks to Mayberry’s good example) and picked up our coupons to continue towards the Pa-va-lon.

Inside the Pa-va-lon we performed 3 sets of the following

10 x pull-ups
15 x box jumps
20 x dips
25 x derkins

We picked up our coupons from here and rolled back to the AO with a few coupon swaps and then rocked a set of Shoulder Blasters for good measure.

MARY:

I really regret we didn’t have time to shred our core. Guess I’ll make up for this on the next Q…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

https://f3nation.com/2019/03/17/shorties-q1-6/

“The IMPACT (for good or bad) that a man has on his children cannot be underestimated

The quality of a man’s relationship with his children defines the quality of their relationships with everyone else for the rest of their lives. If he is absent, they will be distrustful. If he is capricious, they will be unjust. If he is cold, they will be withdrawn. But, if he is present, just and warm the HIM will have imprinted upon his children’s hearts a template of relational success upon which they can rely throughout their lives. They will in turn pass it on to their Shorties. In this way, the IMPACT is infinite.”

I discussed these words with the PAX and highlighted how important this relationship is. We often take the blessings of our 2.0s for granted amongst the stress and anxiety that comes with them, but it’s impossible overvalue how critical our relationship with our kids (and with our fathers, for that matter) really is.

MOLESKIN:
Lot’s of new faces from the Aslyum and one PAX from Chicagoland. Thanks for trekking out to the Dog Pound, gents! Also, Shooter is welcome for the Phish reference in the title.
ANNOUNCEMENTS: