F3 Knoxville

Tag: Mouthwash

Clickety-Clack

THE SCENE: Break out the parkas (It’s really the best weather)
F3 WELCOME & DISCLAIMER Administered accordingly, we’re not all savages here.  Definitely not whomever Handsome Rob is.
WARM-O-RAMA:
SSH IC, Grady Corns IC, Tempo Squats IC, Cherry Pickers IC
THA-THANG:
6 stations, roll the dice at each station.  Whatever number you get, multiply it by 5 and that’s the number of reps you get to do.  Then after the burpee station, run around the exterior of the tennis court.  The exercises were as follows:

  • Dips
  • Merkins
  • BBS
  • Air Squats
  • Shoulder Taps
  • Burpees

Mosey to the rock pile.

THEEEEENNNNNN we did 7 reps of curls, 7 overhead presses, 7 rows at the rock pile, then ran to the bathhouse to do 7 pull ups, then repeated for a bit.

MARY:
Long mosey back to the #shovelflag to do some LBCs, boats and canoes (need to call on School Zone more for that stuff), Flutterkicks, then dead bugs.  Finally Kobra Kai (never dies!)
COUNT-OFF & NAME-O-RAMA
10 Fantastic PAX that included Ironman down range from Montgomery
CIRCLE OF TRUST/BOM:
“I would rather be ashes than dust! I would rather that my spark should burn out in a brilliant blaze than it should be stifled by dry-rot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet. The function of man is to live, not to exist. I shall not waste my days trying to prolong them. I shall use my time.” – Jack London

Dude only lived to 40, but he lived.  Can’t be afraid to experience life.  Take advantage while you’re here on this earthly plane.
MOLESKIN:
Prayers for Ribbed’s wife, all those traveling.
ANNOUNCEMENTS:
Brolympics on Nov 5th, Flag handoff at Dog Pound

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.

What are Double Shots of Jacks?

THE SCENE: Fantastic.  Got to see some stars – but not stargazers
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
SSH IC, Cherry Pickers IC, Tie Fighters IC, Grady Corns IC

Mosey to the boat ramp
THA-THANG:
Set 1 AMRAP (10 Count Each, 10 minutes time):
– Smurf Jacks
– CDDs
– Squat Thrusts
– Flutter Kicks (4 count)
– Burpees

Mosey to Stonehenge

Set 2 AMRAP (10 Count Each, 10 minutes time):
– Mountain Climbers (2=1)
– I’d rather do blockees (Double Shots of Jack)
– Bobby (Only a face a mother could love) Hurleys
– Big Boy Sit Ups (not British Broadcasting Corporation)

Mosey to Tennis Court

Set 3 AMRAP (10 Count Each, 8 minutes time):
– Bear Crawl Sideline to Sideline
– Wide-armed (Not 1 armed) Merkins
– Reverse Lunges (2=1)
– LBCs

2 Minutes of Suicide Ladders
– Shoulder Taps at each return to side line (5, 10, 15, 20, 15, 10, 5)

MARY:
Ring of Fire to 5 merkins
COUNT-OFF & NAME-O-RAMA
12 PAX! No FNGs Not sure why but the site is changing Lilo to Usage?
CIRCLE OF TRUST/BOM:
Be consistent with everything you do.
MOLESKIN:
Ribbed’s wife in healing and wisdom
ANNOUNCEMENTS:
See Slack, so many things, it’s awesome.

Friday-Ish

THE SCENE: Could only be better if there were fewer clouds.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We mosey’d to the flagpole by the water
THA-THANG:
Tabata-ish (20 seconds hard work, 10 seconds rest between rounds, 30 seconds rest between sets)

Totally awesome burpees

A bunch of merkins

Bountiful SSHs

A lot of jump squats

Took to the benches for some dips

Agility work with some Bonnie Blairs

Incredibly we were on our 6s for some LBCs

Switched it up to some dead bugs

How do you do fire hydrants or supermans?

MARY:
We fellowshipped mosey’d, then mosey’d to the shovelflag to time
COUNT-OFF & NAME-O-RAMA
10 PAX no FNGs
CIRCLE OF TRUST/BOM:
Stay accountable to you, your family, friends, and community
MOLESKIN:
Ribbed’s wife, show grace to others
ANNOUNCEMENTS:
F3 picnic Sunday 9/11; Sept 11 memorial stair/hill climb at Lakeshore at 10am on Saturday 9/10