F3 Knoxville

Tag: Mouthwash

Peacock Invitational Kraken

SCENE: 65° & sweaty

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Grady Corns IC
  • SSH IC | Windmills IC 
  • Cherry Pickers IC | Rockettes IC

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Pick station, complete 5 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, add 5 reps to each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • PullUps//Burpees – bottom of splash pad ramp
  • Step Ups – top of splash pad ramp
  • Dips – picnic tables
  • Mountain Climbers- splash pad handicap exit
  • Merks – below splash loading zone
  • Flutter Kicks – midpoint of splash pad parking
  • CDD – end of parking lot under light
  • Squats – top of curvy parking

MARY: 

  • Box Cutters IC 

STRETCHES:

  • Bend down & grab toes
  • Figure 4
  • Child pose
  • Cobra Kai/upward dog

COUNT-OFF & NAME-O-RAMA

BOM: The first temptation of every leader is to misuse our power to take instead of to give. -Glenn Packiam

CMU Monday @ The Equalizer

THE SCENE: The weather is getting *NICE* … several members of the PAX decided that sleeves were optional today
F3 WELCOME & DISCLAIMER: Done and Done well… 
WARM-O-RAMA:
SSH IC x25 | LBAC IC x10 each way | Cherry Pickers IC x10 | Tempo Squats IC x5
THA-THANG:
CMU MONDAY!

Mosey to Smokehouse for a CMU (we used our entire allotment of CMUs today, looks like the AOQ needs to make a trip to Lowe’s this week).

Line up on Field for some CMU-icides. Rifle-Carry your CMU to the first cone, do 10 Block Merkins, mosey back to start, and do 10 Squats. Mosey to CMU, Rifle-Carry to the second cone, do 15 Block Merkins, mosey back to start, and do 15 Squats. Repeat for all cones, adding 5 to the rep count (6 total cone stations = 35 of each)

When at the top of the ladder, start over with the exercises changing to OH Press / Imperial Walkers on a 2 ct.

RINSE AND REPEAT UNTIL THE SIX FINISHES

Partner-up. 1st partner farmer carries BOTH CMUs clockwise around the track while 2nd partner runs counter-clockwise. When partners meet, switch. Recover once CMUs make their way around the track once

MARY:
SWB: Stretching with Blindside

COUNT-OFF & NAME-O-RAMA
15 HIMs; 0 FNGs; 3 Pre-Ruckers

Tank, Trunk, School Zone, Ribbed, Choir Boy, Snitch, Lilo, Stripped, Bookman, Mouthwash, Einhorn, Smoky, Head Gear, Aladdin, & Blindside

CIRCLE OF TRUST/BOM:

Since becoming a father 6+ years ago, I have developed a very serious devotion to St. Joseph, Jesus’ earthly father. St. Joseph is the patron saint of fathers. My favorite quote of St. Joseph’s from Scripture is, “…” That’s right, St. Joseph never speaks in Scripture. He was a man without words but not without a witness. His silent witness makes us even more aware of his actions which occurred during one crisis or another. Like St. Joseph, we don’t need words when actions will suffice. How can you develop your attentiveness to God’s will to be a man of action in the mold of St. Joseph?

ANNOUNCEMENTS:
Haw Ridge CSAUP this Friday night (9pm-Midnight); Convergence 7/2 @ JUCO

EMOM Friday

THE SCENE: 57 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers

SSH

windmills

rockettes

little baby arm circles

this and that

THA-THANG:

mosey to the pavilion

EMOM round one – ten sets

  • 5 squats
  • 10 dips
  • 5 decline merkins

mosey to the field

EMOM round 2

  • 10 x 100M sprint

we moseyed around the track between rounds 5 and 6 and between rounds 8 and 9 for some recovery

MARY:
Warm down lap

20 big boys

20 flutter kicks (4 ct)

peter Parker tease
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“”If your brother sins against you, go and tell him his fault, between you and him alone. If he listens to you, you have gained your brother.”
‭‭Matthew‬ ‭18:15‬ ‭ESV‬‬
https://bible.com/bible/59/mat.18.15.ESV

ANNOUNCEMENTS:
Shamrock flag passing Wednesday after next

CSAUP May 6 at Haw Ridge

Balls are Balls are balls

THE SCENE: 42 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

0 burpees

25 SSH

1 Burpee

10 OH Claps and seal clap

2 Burpee

Abe Vigota

3 Burpee

THA-THANG:
Mosey over to the BearMuda Triangle

ladder of three stations with Bear crawls in-between stations

20>15>10>5

  • Hello Dollys
  • LBC’s
  • Monkey Humpers

 

  • Mosey over to the rock pile
    • 21 Curls
    • 20 goblet squats
    • 20 OHP
    • 20 Triceps extensions
      • 2 times
  • Mosey to the Dock
    • All of us on the Dock
    • 20 Calf Raises
  • Mosey to the rock pile. Bear crawl up to the pavilion behind the Bathhouse
  • Mosey to the bathhouse
  • 11’s
    • pull up and mosey to the splash pad and 10 Box jumps
  • Call time and Fellowship mosey to AO

MARY:

hello dollies

Flutter kicks

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Matthew 19:3-6

God centered marriage and God’s authority over you’re marriage.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP Haw ridge may 6th

Convergence July 2nd.

The Equalizer – New AOQ Edition

THE SCENE: 40ish. Pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC
  • Grady Corns IC | Rockettes IC

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.

Station 1 – Boat parking/Playground Light Pole

  • Burpees
  • Lunges
  • BBS

Station 2 – Light pole at top of bermuda/crosswalk

  • Hand Release Merks
  • Squats
  • Hello Dolly

Station 3 – Light pole at top of curvy parking

  • Dry Docks
  • Bridge
  • Flutter Kicks

Station 4 – Stonehenge light pole

  • Shoulder Taps
  • Step Ups
  • Imperial Walkers

Station 5 – Top of the world light pole

  • Diamond Merks
  • SSH
  • Box Cutters

MARY:

  • Australian Snow Angels
  • Hello Dolly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 

Mark 2:1-5 — When Jesus returned to Capernaum several days later, the news spread quickly that he was back home. Soon the house where he was staying was so packed with visitors that there was no more room, even outside the door. While he was preaching God’s word to them, four men arrived carrying a paralyzed man on a mat. They couldn’t bring him to Jesus because of the crowd, so they dug a hole through the roof above his head. Then they lowered the man on his mat, right down in front of Jesus. Seeing their faith, Jesus said to the paralyzed man, “My child, your sins are forgiven.”

Who can you count on to carry your mat? Are you surrounding yourself with the kind of people you can count on, when the chips are down, when the odds are not in your favor, to put you on their shoulders and carry you to Jesus.

ANNOUNCEMENTS: CSAUP, Convergence, Q Calendar

PRAYER