F3 Knoxville

Tag: Tweet-E

Zero Burpees

THE SCENE: Mid 30s, balmy compared to yesterday.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
As promised on Slack, we started out with Zero burpees. Then:
25x SSH IC
2 Burpees OYO
5x Cherry Pickers IC
4 Cobra Burpees OYO
15x Tennessee Rocking Chairs IC
6 Burpees OYO
10 Hindurkins IC
8 Burpees OYO
15x LBAC each way plus OHC IC
10 Burpees OYO

THA-THANG:
Head to the pee rocks to pick up a coupon.
Mosey to the speed bump.
Dung Beetle from the speed bump to the light pole.
Continue mosey to the parking lot entrance by the base of Matterhorn.
8 cones w/ exercise, about 10yd apart, are laid out down the parking lot, starting about 50yd from the entrance.
Place all coupons at the first cone. Everyone returns to the entrance.
Partner up, one does exercise while the other runs to the coupons, advancing his coupon by 2 Burpee Broad Jumps. Return and switch.
Once your coupon reaches the next cone, change exercise to the one at that cone.
Exercises:
Merkins
Monkey Humpers
CDD
Ice Skaters
BBS
Mountain Climbers
Predator Jacks
8-Count Body Builders

Mosey back with coupons.

MARY:
25x Freddie Mercury IC (thanks, Mayberry)
15x Gas Pumpers IC
10x Side Crunch each side IC
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
18 strong including one FNG! Welcome Sharkbite (Dave Nichols)
CIRCLE OF TRUST/BOM:
Zechariah 8:16 – These are the things that you shall do: Speak the truth to one another; render in your gates judgments that are true and make for peace;

MOLESKIN:
Glad someone could finally get Nichols out here… Also, thanks to I-Beam for handling the Name-O-Rama, pic, and FNG duties as I left my phone back at the sign…
ANNOUNCEMENTS:

Real Wood at the Track Meet

THE SCENE: Low 20s. Still. Wonderful.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC
  • Windmills IC

THA-THANG:

We took a trip around the track today with some stops to do some exercises written on (real) wood blocks. Stations included:

 

  • Dips at Picnic Table
  • Mountain Climbers at the Stinky Corner
  • Step-Ups at Flag Circle
  • Big Boys at the Playground
  • Shoulder Taps at the Soccer Entrance
  • Squats at the Tennis Tree
  • Supermans at half court 

Started with 25 reps. On each subsequent lap, we decreased rep count by 5.

MARY: 

  • Box Cutters IC 
  • Flutter Kicks IC
  • American Hammers IC 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Ruth 2— When Ruth went back to work again, Boaz ordered his young men, “Let her gather grain right among the sheaves without stopping her. And pull out some heads of barley from the bundles and drop them on purpose for her. Let her pick them up, and don’t give her a hard time!”

So Ruth gathered barley there all day, and when she beat out the grain that evening, it filled an entire basket.

 

Boaz did much more than the minimum requirement in providing for Ruth, and in turn, Naomi. Israelite law required that those in need be allowed to pick up grain that was dropped on the ground, and Boaz actually encouraged his workers to intentionally drop grain for Ruth. How can you go above & beyond the requirements of loving those around you, especially those in need?

 

MOLESKIN:

ANNOUNCEMENTS:

TIE Fights at the Dog Pound

THE SCENE: 25 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

10 tie fighters forward and 10 on the other leg backwards

65 SSH
THA-THANG:
Insert information about the workout.

  • mosey to the coupon hold
  • get a coupon and mosey
  • ask the question: “What does TIE stand for in the TIE Fighter?”
    • NO one knew penalty to be paid later
  • Partner up
  • Dora exercises
    • 100 squats
    • 200 curls
    • 300 Blockies – PENALTY
  • when your partner is doing the exercise run up to the start of the trail and run back
  • after everyone if done we walk and fellowship while we head over to the roller rink
  • Dora Exercises
    • 100 curls
    • 200 LBC
    • 300 squats

MARY:
No time

Snow Poker

THE SCENE: Snowy. Windy. Cold.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC

THA-THANG:

Deck of cards: draw two – one determines reps, other determines exercise. Run a lap every 5min to make sure we enjoy the snow.

MARY:

  • She didn’t show. Must have been snowed in.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

If “somebody needs to do something”, be that somebody.

MOLESKIN & ANNOUNCEMENTS

DORA at the EQ

THE SCENE: 24 degrees with a bright moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, BAC x10 each way, Tempo Squats x10, Tempo Merkins x10, High Knees and Butt-kickers.
THA-THANG:
Mosey to top parking lot for a DORA.

First person does exercise while partner runs to end of parking lot to do the 2nd exercise.

  • big boys — 20 merkins
  • bobby Hurleys — 10 Divebombers
  • lunges — 5 burpees
  • v-ups — 10 shoulder taps (4-ct)
  • high plank — 10 hand-release merkins
  • side crunches — 20 cdd
  • flutter-kicks — 15 diamond merkins
  • ssh — 20 mountain climbers (4-ct)
  • lbc — 15 wide merkins
  • monkey humpers — 5 man makers

MARY:

Hammers x10 (4-ct), hello dolly x 10 (4-ct), Freddy mercury til out of time.

COUNT-OFF & NAME-O-RAMA
6 HIMs.

CIRCLE OF TRUST/BOM:
Encouragement to be readers.  Instead of picking up your phone, grab a book.  Have a book with you.  Was inspired by this article years ago: https://www.wsj.com/articles/SB123025595706634689.