F3 Knoxville

Tag: Mouthwash

52 Card pick up with Miles

THE SCENE: cool morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers 5X

right over left foot, touch your toes 10 sec

Left over right foot, touch your toes 10 sec

Mosey to the flag poll.
THA-THANG:
Played 52 card pickup where each suite is a different workout with two jokers. every 10 cars we run a lap.

  • Diamonds – dips
  • Hearts – merkins
  • clubs- v ups
  • spades- Plank Jacks
  • Jokers- 15 burpees

 

MARY:
Go around the large circle and get some legs and core work done. Some of the exercises included but not limited too:

  • captain thors
  • american hammers
  • hello dollies
  • SSH
  • freddy mercury
  • box cutters
  • merkins

 

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:
Thankfulness, be thankful for those in your life. Especially Family. They are going be always be there and you need to be peach makers with them. Friends come and go but family never leaves us. let’s remember to be peace keepers in our lives.

Let’s Get Kraken

THE SCENE: Dry, Upper Thirties. Perfect.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC x5
  • Tempo Squats x10
  • SSHx20 IC

THA-THANG:

Tennis court stations. Pick a station, complete the prescribed exercise, then run a full lap around the court to the next station. Rinse and repeat. On your second pass of the stations, do two laps between each. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Lunges (across court & back)
  • Merkins x20
  • Mountain Climbers x20
  • Calf Raises x20
  • Dry Docks x20
  • Bear Crawl (across court & back)
  • Squats x20
  • Diamond Merkins x20
  • Crab Toe Touches x20

MARY:

  • Box Cutters 
  • American Hammers
  • Pickle Pounders
  • Freddie Mercury

COUNT-OFF & NAME-O-RAMA

Six PAX

CIRCLE OF TRUST/BOM:

Make time for the relationships & activities that restore you.

MOLESKIN:

Nice work today gentlemen.

Pavalon to Pavalon

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA THANG:
Run from pavalon to pavalon. Do One exercise at each pavalon. Move to next exercise on return. Both pavalons have same exercises but in random order. They are:

  • 20 merkins
  • 20 squat jumps
  • 30 dry docks
  • 20 Flutterkicks
  • 10 burpees
  • 10 inch worms
  • 20 shoulder-tap Merkins
  • 20 BBS

MARY:
am hammers, Flutters, Freddy Mercury’s, Merkins
COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:
Inspiring people live courageously

“Then some Jews came from Antioch and Iconium and won the crowd over. They stoned Paul and dragged him outside the city, thinking he was dead. But after the disciples had gathered around him, he got up and went back into the city. The next day he and Barnabas left for Derbe. They preached the gospel in that city and won a large number of disciples. Then they returned to Lystra, Iconium and Antioch, strengthening the disciples and encouraging them to remain true to the faith. “We must go through many hardships to enter the kingdom of God,” they said.”
‭‭Acts‬ ‭14:19-22‬ ‭

Who are you going to inspire?

ANNOUNCEMENTS:
None

Mondays and the Equalizer filling in for Doutfire

THE SCENE: Balmy 44 and calm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH

5 cherry pickers
THA-THANG:
Mosey to the playset

  • 5 burpees
  • 10 pull-ups
  • run to the top of the triangle
  • 20 BBS
    • Repeat this workout twice
  • Found Blue Falcon and Ran with it.
    • 15 count while the group runs a direction
    • Holder of Blue Falcon calls an exercise and we all drop and do it.
    • Exercises included
      • BBS
      • Burpees
      • V ups
      • merkins
      • monkey humpers
      • pickle pounders
      • Carolina dry docks
      • Dips

COUNT-OFF & NAME-O-RAMA
All the gents accounted for
CIRCLE OF TRUST/BOM:
Be careful how you respond. We should respond with temptation comes to look at porn to hate that and get angry. IT’s not ok to get angry with my son does something wrong. I should not respond the same way to my son’s sin as I would respond to my temptation to look at porn.

Lap Dogs

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Grab a CMU and carry it overhead to the boat. Do tris, presses or curls while we mosey.

At the boat,

  • 10 squat presses
  • 10 super presses (iron mike style)
  • 10 tris
  • 10 curls

run towards the steps side shuffling thru the . Zig zag cones

Mosey down to the bottom steps and then up steps to Dwayne Johnson and do 10 Merkins, 10 4-ct shoulder taps and 10 dry docks.

Mosey towards top of hill above where the boat sat and do suicides at cones.

mosey to restaurant entrance and bear crawl down hill from cone to cone.

run around to boat stopping at cone to do 10 squat jumps, 10 lunges per leg, 10 4-ct imperial walkers.

repeat amlap

Mosey to AO w/CMUs
MARY:

30 flutters

COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
You are the only Bible that some unbelievers will ever read.  Try to be the person that represents Christianity well.  People are watching And judging.
MOLESKIN:
Good work by the pax today, good fellowship at coffeteria as well. La-z-Boy “roasts” some good coffee!! Thanks for providing it brother.
ANNOUNCEMENTS:
Possible F3 backpacking trip this spring???