F3 Knoxville

Tag: Mouthwash

The Equalizer Kraken 5k

SCENE: Kraken at the Top – 2023-07

MILEGE: 3.1? miles

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Grady Corns IC | Windmills IC 

THA-THANG:

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

  1. Crab Toe Touches 
  2. Crunches 
  3. Imperial Walkers 
  4. Step Ups
  5. Mtn Climbers 
  6. Squats 
  7. Flutter Kicks 
  8. Single Leg Bridge 
  9. Shoulder Taps

STRETCHES:

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Chasing Light Poles

THE SCENE: Upper 50s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching and warming was accomplished.
THA-THANG:
Run to a light pole and do 10 jump squats, 10 merkins, and 3 burpees.  Run to the next light pole and do the same set of exercises, same reps.  Run to the next light pole, etc.  Once back at the first pole, do 23 SSHs on a 4 count.  Then repeat until time.  There were 19 stops per lap around the park, but we did some light poles twice because we passed them both ways.  Most of us made it to 24 light poles, but Snitch and Mouthwash made it to 27.  Potato Head had to leave early or he would have done 30 something.

Fellowship mosey back to the AO.

MARY:
We had time to do ATMs to cash out before the weekend.

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:

My 23rd anniversary is tomorrow.  Be nice to your wives, especially if you have kids and are busy.  Nuff said.

MOLESKIN:
Prayers were said, especially for everyone traveling for the summer.

ANNOUNCEMENTS:
Hardship Hill on Monday

It’s Gonna Be May (Metric)

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER Done.
WARM-O-RAMA:
Warm ups? We don’t need know stinkin’ warm ups
THA-THANG:
May Metric Workout

MARY: None
Insert information about any additional post-THANG work (if applicable). None
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
“You are not here merely to make a living. You are here in order to enable the world to live more amply, with greater vision, with a finer spirit of hope and achievement. You are here to enrich the world, and you impoverish yourself if you forget the errand.” Woodrow Wilson
MOLESKIN:
Some HIM stuff went down. TCLAPS to Stripped and Mouthwash for changing Choir Boys flat tire. No third leg was affected.
ANNOUNCEMENTS:
Hardship Hill and something else.

Adventures in Babysitting

SCENE: Bright and Warm

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x36
  • Grady Corns ICx36
  • Rockettes IC x18

THA-THANG:

Nines – Step Ups (4ct) at Flag Circle. Merkins at playground.

Nines – Squats at playground. Dry docks at Bermuda Triangle.

Nines – Lunges (each leg) at Bermuda Triangle. Dips at the pavalon.

CIRCLE OF TRUST/BOM: Thanks. 

What Happened to The Gloom?

THE SCENE: Cool, perfect Spring morning.  MINUS THE NEW LIGHTING IN THE AO!  WHERE’D THE GLOOM GO?!?!?!?!?!
F3 WELCOME & DISCLAIMER DONE.
WARM-O-RAMA:
Slow mosey to the rock pile.
THA-THANG:
At the rock pile:

  • Curls with Rock (15 reps)
  • OH Presses (15 reps)
  • Bent Over Rows (15 reps)
  • Repeat until time

At the Cul-de-sac

  • Farmer’s Carry: 2 laps around the cul-de-sac with the sandbags
  • Squats (15 reps)
  • Lunges (15 reps)
  • Until each PAX completes their Farmer’s Carry laps/until time

At the Dock

  • 15 merkins
  • 10 burpees
  • 15 dips

After the rotation, at the plaground 10 pull ups and 10 merkins, repeat

MARY:
Core stuff at the AO, Hello Dollys, Flutterkicks, LBCs, Oblique crunches

COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
Gratitude for the past year.  Been a blast and great time getting to know everybody.
MOLESKIN:
Seriously, thank you.  There’s been a change for the better.  It’s been great.  Gives me hope.  And really, I don’t like being able to see what I’m doing in the gloom.  We need to go back to the old lighting.  Think that’ll fly with KCP&R?
ANNOUNCEMENTS:
Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill