F3 Knoxville

Author: Mouthwash

Rainy Ta-ba-ta

THE SCENE: Cold, wet, and windy. Definitely not like our warm beds we left.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Tempo squats x10; Moroccan night club x15; tie fighters x10 each way.

THA-THANG:
Tabata (20 seconds on, 10 seconds rest, x8 rounds for each exercise)

  • Merkins
  • Monkey-humpers
  • Flutter-kicks
  • SSH
  • Carolina Dry Docks

The rain let up so we went for a mosey to the front of the park for a ring of fire squats style. Then moseyed back to bathhouse for some pull-ups (5, 4, 3, 2, 1).

MARY:

Lbcs; Tempo big boys (didn’t know that existed); Freddie Mercurys.

COUNT-OFF & NAME-O-RAMA
8 PAX.
CIRCLE OF TRUST/BOM:

Ephesians 4:30-32 — “And do not grieve the HolySpirit of God, by whom you were sealed for the day of redemption. 31 Let all bitterness and wrath and anger and clamor and slander be put away from you, alongwith all malice. 32 Be kind to one another, tenderhearted, forgiving one another, asGod in Christ forgave you.”

ANNOUNCEMENTS:
CPR training posted on Slack channel.

The revenge of the dragon

THE SCENE: mid-30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Imperial Walkers x15; Windmill x10; High knees and butt-kickers across the parking lot.

THA-THANG:
Mosey to bathhouse for some 7’s

  • pull-ups at the bathhouse
  • v-ups at the bottom of the ramp.

Top Parking lot for a DORA

  • 100 HR merkins
  • 200 big boys
  • 300 squats

Finished with the dreaded Welsh Dragon. Well, we didn’t finish… the dragon finished us.

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ecclesiastes 11:9Rejoice, O young man, in your youth, and let your heart cheer you in the days of youryouth. rWalk in the ways of your heart and sthe sight of your eyes. But know that for allthese things tGod will bring you into judgment.

Around and around and around and….

THE SCENE: starting to cool down…”look at that moon”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; windmills x10; imperial walker x10; Grady corns x10; cherry pickers x5; little bit of this and a little bit of that.

THA-THANG:
Mosey to splashpad for a 5-minute complex

  • minute 1 — reverse lunges
  • minute 2 — reverse lunges + squat
  • minute 3 — reverse lunges + squat + inch-worm
  • minute 4 — reverse lunges + squat + inch-worm + merkin
  • minute 5 — reverse lunges + squat + inch-worm + merkin + shoulder taps

Around and around and around:

  • Round 1 — 10 burpees and lap around parking lot
  • Round 2 — 10 burpees + 10 iron mikes + lap
  • Round 3 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + lap
  • Round 4 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + 10 squat jumps + lap
  • Round 5 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + 10 squat jumps + 10 plyo-merkins + lap
  • Round 6 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + 10 squat jumps + 10 plyo-merkins + 10 v-ups

Mosey to flagpole for some Mary

MARY:

Flutter-kicks x20; BBS x25; Hello dolly’s x20

COUNT-OFF & NAME-O-RAMA
7 PAX

CIRCLE OF TRUST/BOM:
Grateful for you guys. We say it often, but we probably wouldn’t push ourselves if we were alone.

1st Importance

THE SCENE: 60 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Imperial Walkers x15; Rockettes x10; Bobby Hurley’s x10; little bit of this, little bit of that.

THA-THANG:
Mosey to bathhouse for 7’s

  • V-ups at the bottom
  • Lunge up the ramp
  • Pull-ups at the top.

Mosey to flagpole for 4-corners

  • 1st corner — merkins
  • 2nd corner — lbc’s
  • 3rd corner — squats
  • 4th corner — SSH

Started with 5 merkins, 10 lbc’s, 15 squats, 20 SSH. Went up by 5 each round until we got to 20 merkins, 25 lbc’s, 30 squats, 35 SSH.

Another round of 7’s at the playground — v-ups and pull-ups.

COUNT-OFF & NAME-O-RAMA
10 HIM’s.

CIRCLE OF TRUST/BOM:

1 Corinthians 15:3–4

[3] For I delivered to you as of first importance what I also received: that Christ died for our sins in accordance with the Scriptures, [4] that he was buried, that he was raised on the third day in accordance with the Scriptures, (ESV)

Only one thing can be of first importance. Let’s make sure the gospel (that Christ lived, died, and was raised for our salvation) is what is of first importance in our lives today.

Working for the Weekend

THE SCENE: 39 degrees with a windchill of -10 according to some
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25; Tempo Squat x10; Rockette x10; Little bit of this + little bit of that; Grady corns x10

THA-THANG:
Mosey to Bathhouse for an EMOM:

  • 5 pull-ups
  • 10 merkins
  • 15 squats
  • Every-minute-on-the-minute for 5 minutes.

Mosey to smokehouse to grab CMU’s.

CMU Dora. 1st person did the CMU work while 2nd person ran towards tennis courts to do the exercise. Switch and work your way down.

CMU / Run + Exercise

  • Curls / 10 Dive Bombers
  • OH Press / 10 Wide Merkins
  • Single-arm rows (right) / 10 Diamond Merkins
  • Single-arm rows (left) / 10 Hand-Release Merkins
  • Tri-press / 10 Merkins
  • Goblet Squat / 20 Side-crunches (right)
  • CMU Swings / 20 Side-crunches (left)
  • Blockees / 10 Squat-Jumps

We had enough time for a speed round thru some of this again with a shorter run.

MARY:
ABC’s — spelled our ABC’s in capital letters

COUNT-OFF & NAME-O-RAMA
13 HIM.

CIRCLE OF TRUST/BOM:
Philippians 3:17 — “Brothers, join in imitating me, and keep your eyes on those who walk according to the example you have in us.”