F3 Knoxville

Tag: Mouthwash

We Did Burpees As Well

AO: the-equalizer
Q: Bookman
PAX: Madoff, Cheney, Ribbed (Joshua Sagraves), Stripped, Smithers, Headgear, Mouthwash, Bookman
FNGs: None
COUNT: 8
WARMUP:
SSSHs
Rockettes
Abe Vagodas
LBaCs
Michael Phelps
Lil bit of this, lil. It of that

THE THANG:
Mosey to splash pad for a Tabata
20 on 10 off, 60 secs between tabatas

Incline merkins
Squats
Georgia Cheerleaders
Burpees
LBCs
Calf raises
Dips

MARY:
Stretch it out

ANNOUNCEMENTS:
Hot Toddy Q on 2/1
VQ month in February- can you redo a Vq?

COT
Read Demon of Unrest by Erik Larsen. About the time and events leading up to the battle of Ft. Sumter. Lincoln in the face of chaos and uncertainty, and knowing he could not stop the inevitable, stayed cool and stayed the course.

Triple quarter pounder

AO: the-equalizer
Q: Mouthwash
PAX: Madoff, Bookman, Cheney, Mouthwash, Ribbed (Joshua Sagraves), Smithers, Snowbird, Stripped, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 9
WARMUP: SSH, Rockettes, Tennessee rocking chair, high knees, buttkickers, tie fighters.

THE THANG:

Triple quarter pounder

Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 Mountain Climbers, Run backwards to the goal line and sprint to the hundred and do 100 SSH.

Round 1/2/3

25 — merkins/monkey humpers/merkins
50 — squats/bobby Hurley’s/squats
75 — mountain climbers/lunges/mountain climbers
100 — SSH/SSH/flutter kicks

4×4’s until 6 is up — burpee w/ 4 merkins and 4 mountain climbers

Then we did some pull-ups and a wall sit.

MARY: 2 cherry pickers

ANNOUNCEMENTS:

COT:

Exodus — when Moses asks God to send someone else —

“In this moment, Moses does what we often do when God calls us. We compare our natural gifts and abilities to the size of the task, to gauge whether we are capable of doing what God has called us to do. God doesn’t call us because we have, in ourselves, everything we need to accomplish what he’s calling us to do.
No, he calls weak and broken people to do huge and important things because He is able. He is with us, and he empowers us to do what he wills for us to do. Every one of God’s commands is accompanied by his empowering grace. Exodus 4 records how God demonstrates his power to fearful Moses to assure him that he will go down to Egypt and stand before Pharaoh not in his own power, but in the awesome power of the King of kings and the Lord of lords” — Paul Tripp from Everyday Gospel

Heavy Day Battle for the Ghost Flag at the Equalizer

THE SCENE: Gloomy, but not too humid
F3 WELCOME & DISCLAIMER: Done and done 
WARM-O-RAMA:
Basic Blindside-y warmup things: SSH, LBAC each way, This, That, tempo squats
THA-THANG:
Sometimes things change. Because it was a heavy day, the Q was expecting a lower number in attendance. What he forgot was that the Ghost Flag was in attendance… so we had visitors.

Quick Mosey to Picnic Table near the Tennis Courts and partner up. Each group will draw a card from the deck, multiply the number of the card by 10 (all face cards are “10” and Aces are “15). Each group is in charge of completing that number of reps of each exercise represented by card suit. Jokers are automatically 25 squats with either the 40# or 60# sandbag on shoulders.

  • Spades: Lunges and Imperial Squat Walkers
  • Clubs: Merkins and 2 count Shoulder Taps
  • Diamonds: BBS and American Hammers
  • Hearts: Flutter Kicks and Hello Dollys

After all the cards were taken, each group were asked to “give up” their highest, lowest, and one other card of their choosing back to the pile.

Once time was called, all of the Shamrock & Asylum PM combined their cards into piles and played a game of WAR. After one round, Shamrock ended with 23 cards and Asylum PM ended with 6. Each group did that # of burpees. Equalizer guys joined in to help.

Asylum PM grabbed the Ghost Flag having 5 guys at the workout!

MARY:
Not Enough Time.
COUNT-OFF & NAME-O-RAMA
15 HIMs, 0 FNGs, and a certain number of Ruckers (unknown to the Q)
CIRCLE OF TRUST/BOM:
“Only the guy who isn’t rowing can rock the boat.”
ANNOUNCEMENTS:
F3 in the Nude –> Saturday, July 29th
Ghost Flag –> Taken by ASYLUM PM

The Equalizer Kraken 5k

SCENE: Kraken at the Top – 2023-07

MILEGE: 3.1? miles

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Grady Corns IC | Windmills 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:

  1. Crab Toe Touches 
  2. Crunches 
  3. Imperial Walkers 
  4. Step Ups
  5. Mtn Climbers 
  6. Squats 
  7. Flutter Kicks 
  8. Single Leg Bridge 
  9. Shoulder Taps

STRETCHES:

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Chasing Light Poles

THE SCENE: Upper 50s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching and warming was accomplished.
THA-THANG:
Run to a light pole and do 10 jump squats, 10 merkins, and 3 burpees.  Run to the next light pole and do the same set of exercises, same reps.  Run to the next light pole, etc.  Once back at the first pole, do 23 SSHs on a 4 count.  Then repeat until time.  There were 19 stops per lap around the park, but we did some light poles twice because we passed them both ways.  Most of us made it to 24 light poles, but Snitch and Mouthwash made it to 27.  Potato Head had to leave early or he would have done 30 something.

Fellowship mosey back to the AO.

MARY:
We had time to do ATMs to cash out before the weekend.

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:

My 23rd anniversary is tomorrow.  Be nice to your wives, especially if you have kids and are busy.  Nuff said.

MOLESKIN:
Prayers were said, especially for everyone traveling for the summer.

ANNOUNCEMENTS:
Hardship Hill on Monday