F3 Knoxville

Tag: Mouthwash

How did he see me??

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AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Stripped, Mouthwash, Cheney, Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 4
WARMUP: walk to the Smokehouse grab a CMU

THE THANG – Core-Centered with CMU
:fire: Round 1: Core Ignition (Bodyweight – 4 min)
45 sec work / 15 sec rest (x4):
1. Forearm Plank
2. Flutter Kicks
3. Dead Bugs
4. Heels to Heaven
Rest 1 min. Grab CMUs.

:fire: Round 2: CMU Core Strength Circuit (3 rounds)
Each move 45 sec on / 15 sec off. 1-min break between rounds.
1. Overhead CMU Hold + March
2. CMU Big Boys
3. Russian Twists w/CMU
4. Plank CMU Pull-Throughs
5. Weighted Toe Taps
6. Shoulder Taps on CMU

walk back to smoke house to drop our CMU then back to the AO

MARY: Stretch for one minute

ANNOUNCEMENTS:

COT: Philippines 4:8

spend time with God today brothers.

Mosey down the trail

AO: dogpound
Q: Lightweight
PAX: Aladdin, Earmuffs (Dan Studt), Mouthwash, Junk (Sam Yoakum)
FNGs: None
COUNT: 5
WARMUP:
We did
THE THANG:
Laps at the track, work at the corners
Bunch of different exercises
merkins,squats, big boys
CDD, hollow rocks, lunges
HR Merkins, am. Hammer, flamingos
Inch worms, lbc
Shoulder taps, suit cases, lunges

MARY:
No time
ANNOUNCEMENTS:
Soccer
COT:
Find happiness

Do The Hard Things

AO: the-equalizer
Q: Blindside
PAX: Ribbed (Joshua Sagraves), Madoff, Snowbird, Mouthwash, Bookman, Swimmies (Nathan Chesney), Smithers, Blindside, Tinactin
FNGs: 1 Tinactin
COUNT: 9
WARMUP:

Ribbed’s Patented Warm-up: 1 Squat

THE THANG:
The Snake
5 Stations, 3 exercises per station, 5 rounds, Deescalating # of Reps. Mosey to each station, Mosey back to 1st station after completing the 5th station. Do exercises again doing the next lowest # of reps.

The Stations/Exercises/Reps:
1. Dock
1. CCD, BBS, Mountain Climbers
2. 25, 20, 15, 10, 5 reps
1. Rockpile
1. OH Press, Rows, Curls
2. 20, 16, 12, 8, 4 reps
1. Bathhouse
1. Pull-ups, LBCs, Wide Merkins
2. 15, 12, 9, 6, 3 reps
1. Splash Pad
1. Dips, Derkins, Imperial Squat Walkers
2. 10, 8, 6, 4, 2 reps
1. Top of the World
1. Lunges, Apollo Onos, Burpees
2. 5, 4, 3, 2, 1 reps

MARY:
Fellowship Mosey return to Shovel Flag

ANNOUNCEMENTS:
Hardship Hill, Ribbed is the new Comz Q

COT:
I don’t like this workout. It is just enough running to tick you off. But I had a conversation yesterday with a friend that I preferred golf over tennis because “My cardio isn’t up for tennis right now.” After I said that, I immediately planned to do this Q because I didn’t like that I said it.

Do the hard things! Do the right things!

Counting By Fives

AO: the-equalizer
Q: Bookman
PAX: High Heels, High Heels (Henry Ritchie), Mouthwash, Ribbed (Joshua Sagraves), Stripped, Snitch (Cory Beilharz ), Smithers, Bookman, Headgear
FNGs: None
COUNT: 8
WARMUP:
SSHs, Rockettes, LBACs front and back, Windmills, Cherry Pickers
THE THANG:

5-10-15-20
Rocks: BORs/Curls/OH Presses, run to bathhouse, Squats
Upper Pavalon: Incline Presses, run to bathhouse, Lunges
SplashPad: Calf Raises, run to Top of The World, LBCs
Flagpole: GA Cheerleaders, run to playground, Pull Ups

MARY:
44 hello dollys and stretching

ANNOUNCEMENTS: Hardship Hill this Saturday! Sign up if you can!!!

COT: talk about the mission statement and future plans for the area. Plant and Grow!

Core Cavalcade

AO: the-equalizer
Q: Madoff
PAX: Snitch (Cory Beilharz ), Bookman, Ribbed (Joshua Sagraves), Snowbird, Blindside, Smithers, Stripped, Mouthwash
FNGs: None
COUNT: 9
WARMUP: walk to the smokehouse grab a CMU and walk to the splash pad

THE THANG:
Tabata – 8 rounds 20 secs work 10 sec rest

CMU – 90 degree March Hold
Wall – Legs Up Wall Touch
CMU – standing around the world stops
Sitting jump ups
Freddie Metcuries
CMU – American Swings

MARY:
15 gas pumpers
20 flutter kicks
15 Georgia cheerleaders
1 cherry picker

ANNOUNCEMENTS: flag handoff shamrock on Friday

COT: Matthew 6:25-30. Talked about worry and faith and how as men sometimes our desire to plan and control is a demonstration of worry. We should rely on God voice and hand to lead us and not project ourselves too far into the unknown. Don’t worry about a thing 😉