F3 Knoxville

Tag: Mouthwash

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.

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.