F3 Knoxville

Tag: Mouthwash

Welsh Dragons and their Deconstruction

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Stripped, Mouthwash, Cheney, Snowbird, Headgear
FNGs: None
COUNT: 6
WARMUP: squat
SSH

THE THANG:Mosey to the tennis courts
Some sprints to move and warm up

Mosey to the feild and do 11s from one soccer goal to another.
bbs and Hand release merkins

Mosey to playground 11s from merkins run up to bathhouse and do pullups.

Mosey to parking and every parking spot every bar crawl and every line plank jack.

Mosey back

MARY: knoxville cherry pickers

ANNOUNCEMENTS: nope

COT:If we say we have fellowship with him while we walk in darkness, we lie and do not practice the truth. 7 But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin. 8 If we say we have no sin, we deceive ourselves, and the truth is not in us. 9 If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness. 10 If we say we have not sinned, we make him a liar, and his word is not in us.

walk in the light men. Have fellowship with one another!

Ain’t Talkin About Love

AO: the-equalizer
Q: Bookman
PAX: Cheney, Stripped, Mouthwash, Ribbed (Joshua Sagraves), Smithers, Snowbird, Bookman
FNGs: None
COUNT: 7
WARMUP: SSH, Rockettes, Abe Vigodas, Gradycorns

THE THANG: 52 card pick up with a run between cards to the playground with 3 pull ups

MARY: stretching

ANNOUNCEMENTS: haw ridge, hardship hill, ice bears, checking the Q calendar

COT: love each other, remember the golden rule

Heavy Day. Shoulders and Such.

AO: the-equalizer
Q: Blindside
PAX: Stripped, Bookman, Blindside, Snowbird, Madoff, Mouthwash, Cheney, Ribbed (Joshua Sagraves), Smithers
FNGs: None
COUNT: 9
THE THANG:
1. AMRAP 5 mins (5 reps each)
Pull-ups
Merkins
Goblet squat
BBS
2. AMRAP 5 mins (5 reps each)
Partner up
Farmer Carry two CMUs down and around ramp
Partner holds plank
Switch
3. AMRAP 5 mins (5 reps each)
Pull-ups
Squat and press w/ CMU
BBS
4. AMRAP 5 mins (5 reps each)
Partner up again
Rifle Carry down and around ramp
Partner holds plank

MARY:
7 mins of fun

Wait. Didn’t we just do that?

AO: the-equalizer
Q: Cheney
PAX: Bookman, Ribbed (Joshua Sagraves), Stripped, Snowbird, Smithers, Mouthwash, Headgear, Madoff, Cheney
FNGs: None
COUNT: 9
WARMUP: 1 squat, 2 tempo merkins, 20 SSH

THE THANG:

20 of each exercise followed by a lap around splash pad and stone henge
1. Merkins
2. Squats
3. Mountain Climbers
4. Burpees
5. Lunges
6. American Hammers

Repeat 5 times

MARY: none

ANNOUNCEMENTS: Escape from Haw ridge and Q source

COT:

“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier

Heavy Day x 1000

AO: the-equalizer
Q: Smithers , Madoff, Ribbed (Joshua Sagraves), Stripped, Bookman, Snowbird, Cheney, Mouthwash
PAX: Ribbed (Joshua Sagraves), Madoff, Stripped, Cheney, Mouthwash, Snowbird, Bookman
FNGs: None
COUNT: 8
WARMUP: SSH, Tennessee rocking chairs

THE THANG: see pic

MARY: n/a

ANNOUNCEMENTS: multiple hot toddy

COT: Galatians 6:2. Share each other’s burdens! Even if it doesn’t feel right!