F3 Knoxville

Tag: Mouthwash

Planting Flowers @ The Equalizer 1/5/22

THE SCENE: Mid 30s and dry.  Partly cloudy.  High spirits.  All PAX arrived on time, including an FNG
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together and touch toes for 20-count; Windmills IC x5; Sumo Squat for 20-count; Rockettes IC x6; Grady Corns IC x5; Tempo Merkins IC x5; Mosey to the Flag Pole
THA-THANG:
Insert information about the workout.

* All exercises performed to Moby’s “Flower” cadence (“green Sally up, green Sally down…”)

* run lap around entire park between rounds – clockwise on the track leaving from Flag Pole and following track all the way past the tennis court to where it exits onto the road, then uphill and counterclockwise around Stonehenge, up and across the Splash Pad, down to the Bathhouse, windy path towards the docks, run the culdesac, back down the road beneath Bermuda Triangle and to the track entrance, track to Flag Pole…approx 0.65 miles.  Return for the Six once you finish.  Standing 10-count before beginning next round once the PAX has returned.

  • Round 1 – Hand Release Merkins
  • Round 2 – Squats
  • Round 3 – Leg Raises

MARY:
One final Lap+ around the track (from Flag Pole all the way around and back to the AO)
COUNT-OFF & NAME-O-RAMA
12 HIMs – FNG “Gurney”, Stripped, Blindside, School Zone, Choir Boy, Aladdin, Mouthwash, Snitch, Tank, Ribbed, Tonka, Trunk
CIRCLE OF TRUST/BOM:
When it comes to goal setting and goal achieving, fear is enemy number one for a lot of people.  Fear and self-doubt do not come from God.  He is not a fearful God, and we are made in His image.  Give your fears to God, and let His promises be a tailwind to propel you towards your achievements.  He will impower you to take the necessary actions.  He won’t do it for you, so you must make repetitive decisions to persevere, and those decisions will be rewarded when you reach your achievement and feel the satisfaction of proving yourself to yourself.
MOLESKIN:
Isaiah 41:9-10 – I took you from the ends of the earth, from its farthest corners I called you.  I said, “You are my servant;” I have chosen you and have not rejected you.  So do not fear, for I am with you; do not be dismayed, for I am your God.  I will strengthen you and help you; I will uphold you with my righteous right hand.

Don’t be Disrupted

THE SCENE: While cold, I only saw two face coverings and 1 pair of mittens 

F3 WELCOME & DISCLAIMER: Did this. 

WARM-O-RAMA:

Standard Blindside-y Warmup things were done (included 5 Burpees on your own 2x)

THA-THANG:

3 Stations. 4 Groups. Bump-n-Run Time! 

Round 1: Complete “Kraken Lap” in between each exercise. Each station was done once.

  • 21s Curls @ AO
  • Incline/Decline Merkins @ BathHouse
  • V-ups @ Trail Head 

5 Burpees on your own after Round 1 

Round 2: Go straight from one station to the next, bumping that group to the next station. Two times around. 

  • 10 OHPress; 10 Tris; 10 Rows –Rinse and repeat @ AO
  • 10 Shoulder Taps (Incline, Decline, Regular) –Rinse and repeat @ BathHouse 
  • Flutter Kicks @ TrailHead  

5 Burpees on your own after Round 2 

Fellowship Mosey to the Tennis Court. 

11s Sideline to Sideline. Squats and Merkins (Mix in Wide, Diamond, and other types of Merkins)

Fellowship Mosey to AO

5 Burpees on your own

((25 Burpees as a result of there being no Shovel Flag at the AO this morning))

MARY:

SWB → Stretching with Blindside 

COUNT-OFF & NAME-O-RAMA

9 HIMs; 0 FNGs

CIRCLE OF TRUST/BOM:

The New Year is a great time for resolutions, reinventions, and the start of new routines, diets, and commitments to exercise. I spent Saturday doing attending TruckStop, a PreRuck at Asylum, the Beatdown at Asylum, and the Polar Plunge in Townsend. After all of that, I still only made 3 small little tally marks in my accountability journey for 2022. It seemed like a whole lot of work for 3 little lines in my 50-page notebook. We are less than a week into 2022, do not let The Disrupter mess with progress. Do not let The Disrupter turn you away from your goals for one mistake, for one setback. 

12 days of Christmas

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:

1 SSH

5 cherry pickers

6 tempo squats

10 baby arm circles forwards (backwards) Big

12 days of Christmas looks like this:

 

Wheel Barrels with partner. 2x each 12 steps
11 Merkins
10 Carolina Dry Docks
9 Mountain Climbers
8 American Hammers
7 Big Boy sit ups
6 Hello Dolly’s
5 (Fiiiiiiiiiiiiiiiiiive Boooooooooat Canoooooooooooes)
4 Jump Squats
3 Iron Mikes
2 Burpees
1 Hug for your brother

Run around the field to other areas of the park and do them again total of 4x

Finish running to the tennis court
Wall site for 60 seconds

7 – Balls to the wall and 1 Dirkins

Time up run to the AO

.

12 Days of Christmas at The Equalizer

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Rockettes IC | Windmills IC
  • SSH IC

THA-THANG:

Mosey to home base. 12 days of christmas (ascending Ladder).  Do 1 station, run back to start, do 2 stations, run back to start, etc.

  1. Crab Toe Touch
  2. Diamond Merks
  3. Burpees
  4. Lunges
  5. Flutters
  6. Shoulder Taps
  7. LBCs
  8. Merks
  9. Mtn Climbers
  10. SSH
  11. CDD
  12. VUps

MARY:

  • Stargazers OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Just Cold Enough to be Annoying

THE SCENE: Just cold enough to be annoying 

F3 WELCOME & DISCLAIMER: Did this, forgot to mention I had my cell phone, they quickly understood

WARM-O-RAMA:

SSH IC x15 ; LBAC each way IC x10 each ; Little of this, Little of that ; Cherry Pickers IC x5 

THA-THANG:

Mosey to Splash Pad for a Tabata workout + Field Trips 

20 work/10 seconds rest x 8 ; After 3 exercises, field trip to the bathhouse 

  • Set 1:
    • Dips
    • Step-ups 
    • BBS
  • Field Trip to the Bathhouse 
    • 5 Burpee Pull-ups
  • Set 2: 
    • Shoulder Taps
    • Imperial Walkers 
    • Freddie Mercury
  • Field Trip to the Bathhouse 
    • 5 Bodybuilders
  • Set 3: 
    • Merkins 
    • SSH 
    • Reverse Crunch 

Aborted set 3 halfway through SSH as the Q didn’t hear the PAX at the other end of the SplashPad yelling that it was 6:13, then 6:14…

Quick mosey back to AO (arrived after time 6:16)

MARY:

There just wasn’t enough time. 

COUNT-OFF & NAME-O-RAMA

8 HIM (2 pre-rucked)

CIRCLE OF TRUST/BOM:

When Ribbed asked me about my weekend this morning during the pre-ruck, I told him that “It was good, just not enough time to do nothing.” While this wasn’t going to originally be the focus of my BOM, that phrase churned in my mind throughout the workout. During the holiday season, many of us become busier and busier. Whether it is kid’s concerts at school, holiday parties with work or friends (shoutout to Judge Judy for welcoming us into his home this weekend, what an incredible evening!), shopping for presents, etc. We tend to go, go, go during this last half of December. I challenge you all to take time out of your day to do “nothing.” I don’t mean sit and stare at a wall nothing, but do something unscheduled, something without a deadline, something that makes you a better HIM. For me, I am committing to spending an extra 15 mins before heading out into the gloom this week, sitting in front of my lit Christmas tree, with my gas logs going, and spending some extra time in silent prayer.