F3 Knoxville

Author: Mouthwash

throwing some rocks

THE SCENE: 41 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Imperial Walkers x15, BAC x 10, Tempo Squats x10, Cherry pickers x5.

THA-THANG:
Mosey to rock pile to grab a rock and then to the splashpad.

8 pain stations around the splashpad. Once you finish all 8, take your rock for a run around the parking lot.

  • 15 pull-ups
  • 20 hand-release merkins
  • 30 step-ups w/ oh press
  • 20 box cutters w/ rock over your head
  • 30 squat press
  • 30 curls
  • 5 Tom Brady’s (throw the rock as far as you can 5 times in the field)
  • 25 Big Boys w/ rock

MARY:
A few cobra kais to stretch out the back.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
43 rThus the LORD gave to Israel all the land that he swore to give to their fathers. And they took possession of it, and they settled there. 44 sAnd the LORD gave them rest on everyside just as he had sworn to their fathers. tNot one of all their enemies had withstood them, for uthe LORD had given all their enemies into their hands. 45 vNot one word of all the good promises that the LORD had made to the house of Israel had failed; all came to pass.

MOLESKIN:

ANNOUNCEMENTS:
Collecting items for Safe Haven.

Keep a movin

THE SCENE: 21 but felt like 12
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Imperial Walker x15, Squats x10, HR Merkins x10, BAC x10 both ways, cherry picker x5, high knees and butt-kickers.

THA-THANG:
Mosey to playground for 7’s

  • Pull-ups at playground and v-ups at top of Bermuda Triangle.

Mosey to splashpad.

  • 20 dips + 20 decline merkins followed by lap around parking lot
  • Rinse and Repeat x5

Mosey to flag for 4 corners around track.

  • Corner 1 — 5 pull-ups
  • Corner 2 — 10 merkins
  • Corner 3 — 15 big bois
  • Corner 4 — 20 Imperial squat walkers.

MARY:
Flutter-kicks x25, lbc x 10, side crunches x10 both sides.

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
Matthew 5:3–12

[3] “Blessed are the poor in spirit, for theirs is the kingdom of heaven.

[4] “Blessed are those who mourn, for they shall be comforted.

[5] “Blessed are the meek, for they shall inherit the earth.

[6] “Blessed are those who hunger and thirst for righteousness, for they shall be satisfied.

[7] “Blessed are the merciful, for they shall receive mercy.

[8] “Blessed are the pure in heart, for they shall see God.

[9] “Blessed are the peacemakers, for they shall be called sons of God.

[10] “Blessed are those who are persecuted for righteousness’ sake, for theirs is the kingdom of heaven.

[11] “Blessed are you when others revile you and persecute you and utter all kinds of evil against you falsely on my account. [12] Rejoice and be glad, for your reward is great in heaven, for so they persecuted the prophets who were before you. (ESV)

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.

 

Around and around

THE SCENE: about 40 with some chilly wind.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Windmills x10, Tempo Squats x10, Grady Corns x15, little bit of this and little bit of that.  Also did a warm-up mosey around the track.

THA-THANG:

5-minute complex:

  • 1st minute — reverse lunges
  • 2nd minute — reverse lunges + squats
  • 3rd minute — reverse lunges + squats + inch-worms
  • 4th minute — reverse lunges + squats + inch-worms + merkin
  • 5th minute — reverse lunges + squats + inch-worms + merkin + shoulder taps

Around and around.  Did 6 rounds adding an exercise each time.  In between rounds, we worked on sprints on the soccer field increasing our speed each time til 100% sprint after 6th round.

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

Took a mosey around the track doing some dips along the way.  Stopped at the small basketball court for a merkin ring-of-fire.

MARY:
Just enough time for some flutter-kicks.

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

CIRCLE OF TRUST/BOM:

1 Timothy 2:1–6

[1] First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, [2] for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way. [3] This is good, and it is pleasing in the sight of God our Savior, [4] who desires all people to be saved and to come to the knowledge of the truth. [5] For there is one God, and there is one mediator between God and men, the man Christ Jesus, [6] who gave himself as a ransom for all, which is the testimony given at the proper time. (ESV)

DORA Bricklayer

THE SCENE: 35 and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Imperial Walker x10, Cherry Picker x5, Tempo Merkins x10, BAC x10 (both ways), little bit of this and little bit of that.
THA-THANG:
Mosey to location where Blair Witch Project was filmed to retrieve bricks.

DORA in upper parking lot.  Goal was to hold onto your bricks the whole time.

  • 100 — Merkin rows
  • 200 — V-ups
  • 300 – Squat press
  • Partner runs with bricks around island while other is doing exercises.

Mosey to playground for Pull-ups and Flutter-kicks (alternating between partners)

MARY:
Hello Dolly x25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Encourage the PAX to make memories with their families. Put ideas on the calendar in pen, not pencil.  Make it stick. Make memories. Invest in your kids and your relationship with them. It’s the most productive thing you can do with your time.

If you fail to plan, then you plan to fail.