F3 Knoxville

Tag: Mouthwash

Earn that pie

THE SCENE: low 40’s…about perfect.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Imperial Walkers x10, Windmills x10, Tempo merkins x10, cherry pickers x10, little bit of this and that.
THA-THANG:
Mosey to Playground for 7’s

  • Pull-up at playground and v-ups at the flag.

Mosey to splash-pad

20-minute AMRAP of:

  • 50 Squats
  • 50 SSH
  • 40 Lunges (total)
  • 50 SSH
  • 30 Merkins
  • 50 SSH
  • 20 Big Bois
  • 50 SSH
  • 10 Burpees
  • Run to outhouse and back
  • Rinse and repeat until 20-minutes was up.

Route 66 of merkins at each light until we got back to AO.

MARY:
No time for dat.
COUNT-OFF & NAME-O-RAMA
11 HIM’s
CIRCLE OF TRUST/BOM:
Psalm 103 — a psalm of gratitude and blessing the Lord for his goodness in our lives.  He does not treat us as our sins deserve!
MOLESKIN:
Next time, I’d switch it up and do the same number of SSH as the exercise we are on (so decrease it by 10 each rep)

“These Go to 11.”

THE SCENE: Mid-30s and clear, but it seemed colder after all of the warm weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 (4 ct)

Windmills x 10 (4 ct)

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Overhead claps x 10 (4 ct)

Seal claps x 10 (4 ct)

Little bit of this, and a little bit of that

Some Michael Phelps

Burpees x 5

THA-THANG:
Mosey to the tennis courts

11s – from one sideline of the tennis courts to the far sideline of the other tennis courts – merkins and squats

Mosey to the rock pile

11s – from the rock pile to the dock – curls and CDDs

Mosey to the Bermuda Triangle

11s – from the triangle to either the bathrooms or the playground – burpees and pull-ups

Mosey back to the tennis courts

Jack Webbs to 10 in honor of Waffle House’s epic Q at the Asylum on Saturday

Mosey to the AO

MARY:
Flutter kicks x 20 (4 ct)

Side crunches x 20 each side (single ct)

COUNT-OFF & NAME-O-RAMA
11 PAX, which fit perfectly with today’s theme and was completely unplanned

CIRCLE OF TRUST/BOM:
I had two experiences this weekend that brought me face to face with my arch-nemesis, Time.

On Saturday, I picked up my 1993 Mustang 5.0 that I bought brand new at 16 that I hadn’t driven since 2001.  After 19 years in a garage (including about two years of getting tuned up and detailed), she drove just the same as she did when I was 16 or when I last drove her in 2001.  It was as if those 19 years that she sat in the garage hadn’t passed at all.  With one turn of the ignition, I was 16 again.  Take that, Time.

On Sunday, my oldest child went through his confirmation service at church.  Just like that, 13 years were gone in the blink of an eye, and I was 43 again.  You suck, Time.

As they say, Time is undefeated.

Here is my favorite advice for/description of parenthood: “The days are long, but the years are short.”

Fact: Time does not stop and goes by too fast.

Fact: You will have regrets, no matter how much you try to avoid them.

Here is one of my personal mottos: “If you’re happy with where you are, then you can’t complain about how you got there.”

If you are not happy with where you are, then make a change.

2 Peter 3:8 – But do not overlook this one fact, beloved, that with the Lord one day is as a thousand years, and a thousand years as one day.

So, Time is not undefeated after all.

MOLESKIN:
Prayers for Ribbed’s wife and people who are struggling with addiction, depression, and other problems, especially in these times

ANNOUNCEMENTS:
Coat drive

Aiken legs for Equalizer

THE SCENE: 65 balmy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slow Mosey to the Front of the park as we moved up to the pavilion for the rain
THA-THANG:
Aiken legs

  • 20 Squats
  • 20 Box Jumps
  • 20 Lunges (10 each leg)
  • 20 split jacks (10 each leg forward)
  • mosey to the outhouse and back
  • Rinse and repeat

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
done

Welcome to the Rock (In Honor of Sean Connery)

THE SCENE: 40s, dry, halo around the moon (I’m not saying my Qs are special, but I’ve now had a shooting star and a moon halo for my Qs, so draw your own conclusion)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 (4 ct)

Windmills x 10 (4 ct)

Imperial Walkers x 10 (4 ct)

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Some Michael Phelps

A little of this, a little of that x 2

Burpees x 5

THA-THANG:
Mosey to the rock pile and select a rock

Mosey to the splash pad

Burpee pull-ups (burpee w/ a pull-up at the end instead of a jump) x 10

Curls w/ the rock x 20

Rows w/ the rock x 30

Squats w/ the rock x 40

LBCs w/ the rock x 50

Plank until everyone is done

ATMs

Collect the rock, mosey to the dark circle past the dock (where the drug van sometimes parks, but it wasn’t there today)

Burpee presses (burpee w/ a shoulder press w/ the rock at the end instead of a jump) x 10

Curls w/ the rock x 20

Rows w/ the rock x 30

Squats w/ the rock x 40

LBCs w/ the rock x 50

Plank until everyone is done

Circle of fire w/ merkins – 5 rounds from 1 rep to 5 reps

Collect the rock, mosey to the road in between the bathrooms and the playground.  Half of the pax to the bathrooms and half to the playground for a repeat of Round 1 (i.e., burpee pull-ups, curls, rows, squats, and LBCs) and return to the road and hold plank until everyone is done.

We needed to give our arms a rest, so we did a circle of fire with squats (5 and then 10) while holding Al Gore in between.

Collect the rock, mosey back to the dark circle for a repeat of Round 2 (i.e., burpee presses, curls, rows, squats, and LBCs).

Put rocks up, mosey to AO

MARY:
We arrived at the AO right as the clock struck 6:15, so no Mary today.

COUNT-OFF & NAME-O-RAMA
10 PAX

CIRCLE OF TRUST/BOM:
We all need to keep perspective.  It has been a long week for an Election Day, which has been called by some the most important election ever.  Someone says that every election.  Whatever happens with this or any other election, it is still better than what we had under a king or queen sitting on a throne.  As Cersei said to Ned Stark, “When you play the game of thrones, you win or you die.  There is no middle ground.”  At least we don’t have that anymore.

MOLESKIN:
Prayers for Ribbed’s wife, Lillydipper’s wife, Mr. Jinxy’s wife, and the family of Pondzi’s colleague who committed suicide.

ANNOUNCEMENTS:
Convergence at the Asylum at 7:00 tomorrow for the third anniversary followed by the nantan swap followed by food courtesy of Junk.

7-11’s

THE SCENE: 59 and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Tempo Squats x10, Tempo merkins x10, a few cobra kais, cherry picker x5, a little bit of this and a little bit of that.

THA-THANG:
Mosey to playground

7’s — pull-ups + v-ups (playground to top of Bermuda triangle).

11’s — merkins and dips (from splash pad to pavilion above restrooms)

7’s — burpees and overhead press (from boat dock to rock pile)

11’s — squat jump-ups and big boys (splash pad one side to the other)

MARY:
Ain’t got no time for dat.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Let’s be proactive about walking in the good works prepared for us by God.  We’re not saved by works, but by grace. But we are saved to walk in good works to love others and glorify God.  It’s a great time (as always) to serve people, talk to them face-to-face, get involved in their life, and help.

Ephesians 2:10 — 10 For fwe are his workmanship, gcreated in Christ Jesus hfor good works, iwhich God prepared beforehand, jthat we should walk in them.”

Proverbs 3:27 —“ rDo not withhold good from those to whom it is due,5when it is in your power to do it.”

Galatians 6:10 — “10 So then, gas we have opportunity, let us hdo good to everyone.”

ANNOUNCEMENTS:
5 year anniversary coming up.