F3 Knoxville

Tag: Mouthwash

I swing my beats at the playground; ya know!

THE SCENE: mid 40’s, bright moon, fog coming off the lake, B-E-A-UTIFUL.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Tempo Squats x10, Tempo Merkins x10, Cobra Kai x5, Cherry Picker x5, BAC x 10, little bit of this and a little bit of that.

THA-THANG:
Mosey to the playground for some body blasters (burpee-pull-up-knees to elbows).

Mosey to B-ball court for suicides:

  • Full-court sprint — 10 merkins at each line + Run to playground for 5 body blasters
  • Full-court Bernie — 20 squats at each line + Run to playground for 5 body blasters
  • Half-court bear crawl — 25 LBC at each line + Run to playground for 5 body blasters
  • Full-court lunge — 15 CDD at each line + Run to playground for 5 body blasters
  • Half-court crab walk — 20 BBS at each line + Run to playground for 5 body blasters
  • Full-court imperial walkers — 10 diamond merkins at each line + Run to playground for 5 body blasters

MARY:
ABC’s.  Feet together 6 inches off the ground and spell out the alphabet (capital letters only).

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
James 3:17-18 — “But the wisdom from above is first pure, then peaceable, gentle, open to reason, full of mercy and good fruits, impartial and sincere.  And a harvest of righteousness is sown in peace by those who make peace.”

An encouragement to HIMs to model wisdom for our kids, co-workers, family, and friends. We need men who are wise and display true wisdom in how they interact, love, and care for those around them.

 

This is not our home

THE SCENE: 48 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers

8 motivators

10 OHClap

10 Seal Clap

THA-THANG:
Insert information about the workout.

  • Mosey to the Bermuda triangle
  • 20 4-count V-ups
    • bear crawl to the next corner
  • 20 4-count CDD
    • Bernie to the next corner
  • 5 burpees
    • bear crawl to the next corner
  • take 5 off the list and 1 burpee off until your last round which is no V-up’s, cdd’s and one Burpee.
  • wait for the six.
  • 20 squat jumps
    • run to the next corner
  • 20 hello dollies
    • Bernie to the next corner
  • 5 Burpees
  • take 5 off the list and 1 burpee off until your last round which is no squat’s, hello dollies and one Burpee.
  • star gazers for a moment sharing what’s going on with my family- MRI with contrast and if you want to keep up here is our site.

https://www.caringbridge.org/visit/sarahsagraves

 

MARY:
ran to the flagpole remembered justice Ruth Bader Ginsburg and her life. Also because of the failing of our world remember we are not in our home. This is not our home! one day we will be home with God.
COUNT-OFF & NAME-O-RAMA

Building good habits

THE SCENE: 62 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickets

7 count man makers
THA-THANG:
Mosey to of the two Tennis court

  • Tobata workout for 5 rounds with 8 exercises for 40 seconds and 20 seconds of rest
  • V-up
  • Suicides from one side to another
  • Jump Squats
  • Merkins
  • Monkey Humpers
  • LBC’s
  • Pickle pounders
  • ended early for time

MARY:
Just in time
COUNT-OFF & NAME-O-RAMA
tagged
CIRCLE OF TRUST/BOM:
Habits are good for us! I’ve been on R&R last week with I got a vasectomy,and it feels good to be back. This is a small rock in my life that helps the others rocks line up. Thank you all for being a rock in my life!

ANNOUNCEMENTS:
Beer night at abridged beer co tonight at 6:30 pm.

Kaizen

THE SCENE: Sweater Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH (4ct IC) x15
-5 burpees
-cherry pickers (4ct IC) x5
-3 Navy Seal burpees
-baby arm circles forward (4ct IC)
-baby arm circles reverse (4ct IC)

THA-THANG:
5,4,3,2,1 – Burpees (Change) 

10 – Squats (Stay the same )

-5 Navy seal burpees
-10 sumo squats

Mosey to rocks

-5 rock-ees
-10 narrow squats

Mosey to basket ball court (circle)

-5 burpees
-10 normal squats

Mosey to splash pad (long cut)

MARY:
-merkins x25
-flutter kicks (4ct IC) x50
-merkins x50
-V-ups (4ct IC) x20
-Ring of fire merkins x3
-LBCs (4ct IC) x50

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:
“If you aren’t getting better, you are getting worse” Charles Barkley

Japanese mentality of Kaizen “continuously improve”

MOLESKIN:

Welcome FNG – Ponzy

ANNOUNCEMENTS:
Hardship hill 10/3/20

Around and Around

THE SCENE: mid-60’s and actually feeling pretty good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Windmills x10, Tempo Squats x10, Grady Corns x15, Cherry pickers x5, a little bit of this and a little bit of that.

THA-THANG:
Mosey to splash pad for Around and Around

  • Round 1 — 10 burpees, lap around parking lot
  • Round 2 — 10 burpees, 10 iron mikes, lap around parking lot
  • Round 3 — 10 burpees, 10 iron mikes, 10 jump-knee-tucks, lap
  • Round 4 — 10 burpees, 10 iron mikes, 10 jump-knee-tucks, 10 squat jumps, lap
  • Round 5 — 10 burpees, 10 iron mikes, 10 jump-knee-tucks, 10 squat jumps, 10 plyo-merkins, lap
  • Round 6 — 10 burpees, 10 iron mikes, 10 jump-knee-tucks, 10 squat jumps, 10 plyo-merkins, 10 v-ups, lap.

5 minute complex:

  • minute 1 — reverse lunges
  • minute 2 — reverse lunges + squat
  • minute 3 — reverse lunges + squat + inch-worm
  • minute 4 — reverse lunges + squat + inch-worm + merkin
  • minute 5 — reverse lunges + squat + inch-worm + merkin + shoulder tap

Lap around tack

Ring of Fire — merkin style.

MARY:
LBC (4-ct) x20, Side crunches (4-ct) x10 each side, Peter Parkers.

COUNT-OFF & NAME-O-RAMA
11 PAX + 1 unicorn

CIRCLE OF TRUST/BOM:

Matthew 8:23–27

Jesus Calms a Storm

[23] And when he got into the boat, his disciples followed him. [24] And behold, there arose a great storm on the sea, so that the boat was being swamped by the waves; but he was asleep. [25] And they went and woke him, saying, “Save us, Lord; we are perishing.” [26] And he said to them, “Why are you afraid, O you of little faith?” Then he rose and rebuked the winds and the sea, and there was a great calm. [27] And the men marveled, saying, “What sort of man is this, that even winds and sea obey him?” (ESV)

Jesus was asleep in the boat for us. Everything he did was for us. Many people know he died for us — as a punishment for our sins so that we could be forgiven. He rose again for us that we might rise again. He also lived for us. When the storm was breaking out with chaos and confusion, He was asleep because he perfectly trusted God. When I get anxious or fearful or fail to respond like this, I remember that He was asleep in the boat for me — that God now views me as if I responded like that.  

ANNOUNCEMENTS:
Hardship Hill coming up soon.  Equalizer work day on our obstacle tomorrow. Be on the look-out for plywood.