F3 Knoxville

Tag: Mouthwash

Regular Old Workout @ The Equalizer – 9/8/21

THE SCENE: Balmy 74 degrees with a gentle breeze at the waters edge
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Side Straddle Hops, Rifle Carry CMU to the Flag Pole (approx 120 yards)
THA-THANG:
Cardboard slabs labeled with the following exercises were laid out around the flagpole.  5 of the 6 performed the exercise called for on the slab while the 6th performed a suitcase carry of a 35lb kettle bell to the gate and back, switching hands at the gate (approx 200 yards).  Once the 6th man returned, he fell to the back of the rotation, and everyone else move up 1 spot.  Exercises included:

  • Squat Thrusters
  • Left side Lawn Mower
  • Right side Lawn Mower
  • Hernias
  • Split Squats
  • Flutter Kicks
  • Overhead press
  • Curls
  • Derkins
  • American Hammers
  • Shoulder Tap / Alt Leg Raises
  • Chest Press
  • Body Builders (w/CMU)
  • Right Leg Flamingos
  • Left Leg Flamingos

MARY:
returned to the AO 2 minutes past time
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:
Quote from “The Adventures of Colonel Daniel Boone” by John Filson (1784)

“Thus situated, many hundred miles from our families in the howling wilderness, I believe few would have equally enjoyed the happiness we experienced.  I often observed to my brother, you see now how little nature requires to be satisfied.  Felicity, the companion of content, is rather found in our own breasts than in the enjoyment of external things; and I firmly believe it requires but a little philosophy to make a man happy in whatsoever state he is.  This consists in full resignation to the will of Providence; and a resigned soul finds pleasure in a path stewed with briars and thorns.”
MOLESKIN:
Boone’s first foray into Kentucky included the discovery of beautiful land and bountiful hunting, his and his parties capture by Natives, his escape, the murder of the other party members, and his chance meeting with / rescue by his brother in the wilderness.  All of that happened in the span of about 6-9 months, and even after all of that – his memory of the events centered around the quote above.
ANNOUNCEMENTS:
Equalizer shirt pre-order deadline is approaching and we need a few more orders

Hardship Hill

The Equalizer – Monday 8/30/21

THE SCENE: Pre-Ida
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops; touch your toes; windmills; baby arm circles front/back; this/that
THA-THANG:
CMU Ladder:

10 – Squat thrusters

9 – KB Swings

8 – Tall Rockys (toe tap the CMU standing upright)

7 – Bicep 21s

6 – Shoulder tap / alt leg raises

5 – Blockees

4 – American Hammers

3 – Over The Top Merkins

2 – Goblet Squats

1 – Imperial Walker

  • complete the assigned number of reps for each exercise, in sequence.  When finished, run (not mosey) to midfield to complete 10 reverse crunches or plank jacks, then bernie back to your CMU
  • Pick up the SIX and work through what they have remaining alongside them.  No man left behind.
  • One the SIX is up, return to your CMU and begin again – this time starting one step down the ladder (R1 – start with thrusters; R2 – start with KB swings).

MARY:
Finished a few seconds past time
COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:
2 Timothy 4:3-4 – For there will come a time when men will not put up with sound doctrine.  Instead, to suit their own desires, they will gather around them a great number of teachers to say what their itching ears want to hear.  They will turn away from the truth and turn aside to myths.

Romans 12:2 – do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind
MOLESKIN:
Don’t look to the things of this world for comfort, satisfaction, or any other type of fulfillment; and stay away from echo chambers – they are the way of the world, not of God.

I shared this quote at Dogpound a few weeks ago, but it’s applicable every day and worth sharing again

“If we consider the unblushing promises of reward and the staggering nature of the rewards promised in the Gospels, it would seem that our Lord finds our desires not too strong, but too week.  We are half-hearted creatures, fooling about with drink and sex and ambition when infinite joy is offered us, like an ignorant child who wants to go on making mud pies in a slum because he cannot imagine what is meant by the offer of a holiday at the sea.  We are far too easily pleased.”

CS Lewis – “The Weight of Glory”

ANNOUNCEMENTS:
Hardship Hill is going to be an awesome time.  Let’s shoot for 100% Equalizer registration.  Tank will be out to Q us and fill us in on all of the specifics this Friday.  Be there.

Back to back coffee-terias coming up Friday 9/3 and Monday 9/6

Equalizer and F3 Knoxville shirts have active pre-orders right now.  Get one or two today, and go in with another PAX to avoid shipping charges.

F3 Knoxville – https://f3.mudgear.com/collections/active-preorders/products/f3-knoxville-send-me-pre-order-august-2021

Equalizer – https://f3.mudgear.com/collections/active-preorders/products/f3-knox-the-equalizer-pre-order-may-2021

100th Post / 20th Q for Blindside!

THE SCENE: “LOOK AT THAT MOON, YALL!” -Aladdin

F3 WELCOME & DISCLAIMER Done & Done (albeit with a LOT of chatter from the gallery)

WARM-O-RAMA:

SSH IC x 20 | LBAC IC x10 each way | Tempo Squat IC x10 | Tempo Merkin x10

THA-THANG:

The Q might have mentioned to many of the PAX at the CSAUP on Saturday that there wouldn’t be any running during this CSAUP Recovery Q. The Q misspoke and meant that there wouldn’t be a lot of running. 

Mosey to each location and perform 5 exercises, 20 reps, or for 20 seconds each (Five 20s = 100)

  • Flagpole 
    • 20 Dips | 20 Derkins | 20 Squats | 20 Imperial Walkers | 20 Second High Plank
  • Playground
    • 20 Shoulder Taps | 20 Toe-Touches | 20 Knee-ups | 20 Merkins | 20 Second Rocky Balboas 
  • Dock
    • 20 CDD | 20 Skater Jumps | 20 LBCs | 20 SSH | 20 Second Low Plank
  • Rock Pile 
    • 20 Rows | 20 Curls | 20 OH Press | 20 Triceps | 20 Second Jump Overs 
  • Bath House
    • 20 Burpees | 20 Pull-ups | 20 BBS | 20 Australian Snow-Angels | 20 Second Beast Plank
  • Stonehenge 
    • 20 Box Jumps | 20 Lunges | 20 Squat Jumps | 20 BBS | 20 Second Plank
  • Splashpad
    • 20 Flutter Kicks | 20 Hello Dollys | 20 V-Ups | 20 Box Cutters | 20 Second High Knees
  • Basketball Court (missed the turnoff, completed exercises at the Tennis Courts)
    • 20 Diamond Merks | 20 Wide Merks | 20 Right hand forward merks | 20 Left hand forward Merks | 20 Second Butt Kicks
  • Tennis Courts
    • 20 Mountain Climbers | 20 Freddy Mercury | 20 Plank Jacks | 20 Bear Crawls | 20 Second Hold Squat
  • AO
    • 20 Smurf Jacks | 20 American Hammers | 20 Iron Mikes | 20 Broad Jumps | 20 Monkey Humpers 

MARY:

Finished before Mary was an option. 

COUNT-OFF & NAME-O-RAMA

2 for Pre-Ruck

12 for Beatdown 

0 FNGs 

CIRCLE OF TRUST/BOM:

Today was my 100th posting and 20th Q. While a vast majority of those posts and Q’s have come from the Equalizer, I have also been able to post at Asylum AM, Asylum PM. Asylum Sat., Truckstop Sat., The Dogpound, Shamrock, and the Quacken. I have also was lucky enough to have 2 downrange postings at F3Low Country on Hilton Head Island this summer. I started tracking my Posts and Q’s a while back after noticing a “100 Posts in 2021” patch on the F3 Gear website. 

The HIMs of F3Knoxville will never know their impact on my life in just the few months I have been participating in workouts. Before March 1st, I was in a rut that I didn’t even know how deep. The running workouts I was doing on my own became less and less frequent and when I did run, I pushed myself less and less. Most of my friends had moved away from Knoxville over the past few years, and those that were in town were able to get together with little to no frequency. My faith was waning. I did not have a routine in which I had a healthy prayer life. 

F3Knoxville allowed me to find the answers to all 3 of these problems. I didn’t realize it at the time, but the answers were even in the name! I was struggling with all three F’s and didn’t even know it! Since that early Monday morning on March 1st, all three F’s in my life have grown tremendously. I have a fitness routine that mixes up all styles of exercises that I can always count on a great beatdown, I have men in Knoxville that I can call on for anything and everything, and I now know that I will leave each workout uplifted through the prayer of the PAX. 

Thank you F3 Brothers. I am lucky to have all of you in my life. 

MOLESKIN:

Prayers for: 

Ribbed’s wife and family

Hans’ ankle

Seeking joy and life from God and not the world.

48 Cards pick up

THE SCENE: 72 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 Burpee

25 Grady Corn

1 Burpee

25 SSH

2 Burpee

Cherry picker

3 Burpee

Mosey to the Flagpole and turn on the tunes

THA-THANG:
54 Card Pickup via the sweat deck app

  • JQKA are all ten count
  • Dimonds are V-ups
  • Hearts and BBS
  • Clubs are Tricep Dips
  • spades are Box jumps
  • Every 15 cards we mosey around the park and back to the flag.

MARY:
Ring of fire till time

Dog Pound event this Saturday.

Change works for our good

THE SCENE: hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 Burpee

30 Grady corn

5 cherry pickers

35 SSH
THA-THANG:
Get the coupon and mossy to the tenis court

  • 4 sets of 40 intervals it’s a Tabata like workout but modified 50 second workout with 10 second rest
  • curls
  • freddy mercury
  • hernia
  • OHP
  • Welsh Dragons
  • LBC with Coupon
  • Triceps Extentions
  • Merkins
  • Squat Thrust
  • Squat

MARY:
NA

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:
Romans 8:28 – And we know that for those who love God all things work together hfor good,8 for ithose who are called according to his purpose.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAOP event at the Dog# Next week.