F3 Knoxville

Tag: Mouthwash

Round and Round

THE SCENE: 50s, clear, good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 ct)

Michael Phelps

Baby arm circles forward x 10 (4 ct)

Baby arm circles backward x 10 (4 ct)

Big arm circles forward x 5 (4 ct)

Big arm circles backward x 5 (4 ct)

Little bit of this

Little bit of that

Tempo squats x 10

Tempo merkins x 10

Burpees x 10 OYO

THA-THANG:
Mosey to rock pile, pick up a rock, mosey to flag pole (the light is still working)

Derkins x 20

Dips x 20

Curls x 20

Overhead press x 20

LBCs w/ the rock x 20

Run a lap around the loop

Rinse and repeat for a total of 4 laps (1 mile) and 400 reps

Rows x 100 (2 sets of 50)

Mosey to the rock pile, drop off rock, mosey to the dock

CDDs x 100 (3 sets of 20 and 1 set of 40)

Mosey to the tennis court

One suicide using 6 lines of the courts

Mosey to AO

MARY:

Flutter kicks x 20 (4 ct)

Hold plank (left arm up, left leg up, reset, right arm up, right leg up, reset, hold 6 inches off the ground for a 20 ct)

COUNT-OFF & NAME-O-RAMA
6 HIMs
CIRCLE OF TRUST/BOM:
I came across this life lesson from a book: “I’ve learned that if someone says something unkind about me, I must live so that no one will believe it.”

We cannot control what others say or do.  We can only control what we say and do.  Our words and actions should outshine and overcome what others may say about or do to us.

MOLESKIN:
Prayers for Ribbed’s wife and Lillydipper’s wife
ANNOUNCEMENTS:
5th anniversary convergence at Asylum on 11/7 @ 7:00 a.m.

Krak is Wack

SCENE: 50s & Clear. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

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

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Lunges 
  • BBS 
  • Dips 
  • Squat Jumps 
  • Diamond Merks
  • Flutter Kicks 
  • Burpees 
  • Mountain Climbers 

PAX reported about 2.7miles.

MARY: 

  • Box Cutters IC | American Hammers IC
  • Stargazers OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

GRATITUDE – PAX each shared something they are grateful for right now

Great work.

Psalm 23

THE SCENE: 65 and still
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Cherry pickers

1 squat
THA-THANG:
we mosey to the top of the entrance. 4 stations for us to get through while partnering I explain the follow.

4 statins with three exercises each. One of the partners will to the next station and back while the first partner does the exercise. repeat until all three exercises are complete and run to the next station.

  • v ups, power T merkins, The U Merkins (make the U sign and merkin) Google the U for more information.
  • Burpees, Shoulder taps, Moutain climbers
  • Pickle Pounders, American Hammers, Box Cutters
  • Carolina dry docks, monkey humpers, bobby Hurley’s

Once you get to the top go back down the ladder.

MARY:
stretching our legs and arms.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Psalm 23 boys remember that the Lord is your shepherd! Cry out and remind yourself of all his promises and who he says he is. This is a helpful template we have in the psalms and I hope you all remember that.

Sandwich Tray

THE SCENE: Mid-fifties and breezy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Baby Arm Circles IC
  • Windmills IC | Rockettes IC | Grady Corns IC

THA-THANG:

Bermuda Triangle:

  • 15x Merkins at each pt, bear crawl in between—High Plank.
  • 15x monkey, lunge between—Squat.
  • 15x reverse pickle, crab walk in between—Low Plank. 

Tabata sandwiches at splash pad. 20 on, 10 off. Alternate exercises. 8 rounds then lap:

  • Plyo Merkins | Squats
  • American Hammers | Shoulder Taps
  • Squat Jumps | V-Ups
  • Dips | Step Ups
  • Hello Dolly | SSH

MARY:

  • Stargazers OYO (4-count) x10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

James 1:19—“You must all be quick to listen, slow to speak, and slow to get angry.”

 

MOLESKIN & ANNOUNCEMENTS:

100 BPMs (Burpees Per Mile)

THE SCENE: Nice.  In the 50s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 ct)

Rockettes x 10 (4 ct)

Baby Arm Circles Forward x 10 (4 ct)

Baby Arm Circles Backward x 10 (4 ct)

Some Michael Phelps

Little bit of this and that and this and that again

Tempo squats x 10

Tempo merkins x 10

THA-THANG:
Mosey to the flag pole (the light is still working – thanks, Snitch)

25 burpees at the flag

Run a lap

Rinse and repeat for 4 rounds to equal 100 burpees and 1 mile

Mosey to the rocks for some rock work

25 curls

25 overhead presses

25 tricep extensions

25 rows

Mosey back to the AO

MARY:
Flutter kicks x 25 (4 ct)

Hello dollies x 25 (4 ct)

Box cutters x 25 (4 ct)

Leg raises x 11 or 12 but we hit 6:15, and Ribbed wouldn’t let us get to 25 (although I think we could have gotten to 25 before the clock hit 6:16)

COUNT-OFF & NAME-O-RAMA
11 HIMs (Pondzi and Dusty included but their tags are not showing up)

CIRCLE OF TRUST/BOM:
My kids have to do burpees as punishment for bad behavior.  It occurred to me that I needed to do burpees for my own bad behavior.  As a parent, I’ve gotten good at recognizing bad behavior in my kids and dealing with it, but I’ve probably gotten worse at recognizing my own bad behavior and dealing with it.  Plus, if my 12 year old can do 130 straight burpees once and 100 straight burpees another time, then I/we could at least do 100 divided into groups of 25 with a 1/4-mile break in between.  Next time, I may go up to 50 burpees followed by two laps, rinse and repeat.  Or maybe 100 burpees followed by four laps.  We can’t be outdone by a 12 year old, can we?  (I may not be asked/allowed to Q for a while.)

MOLESKIN:
Prayers for Ribbed’s wife and Lillydipper’s wife.

ANNOUNCEMENTS:
I didn’t mention it at the time, but there is a convergence at Bomb Shelter on 10/17 at 7:00 a.m.