F3 Knoxville

Tag: Mouthwash

Cherry on top

THE SCENE: Just below freezing, so Wax Job could claim Polar Bare Club
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Cherry Picker x4 (b/c 5 is just too much), Rockettes x10, Tempo Squats x10, BAC x 10

THA-THANG:
Partnered up, grabbed CMU’s and headed to outhouse.

DORA — Completed 100 reps of each of the first exercise.  While one partner was working on that, other partner ran to fence at tennis court and completed 5 reps of the other exercise.

  • CMU Squat — Merkins
  • Bench Press — Flutter-kicks
  • Curls — BBS
  • Lunges — Burpees
  • Shoulder Press — Iron Mikes
  • Box Jumps — Monkey-humpers
  • CMU Swings — Box cutters

After completing this, mosey up the hill for a Route 66 of Merkins (the cherry on top).

Indian Run back to AO.

MARY:
Australian Snow Angels x 20, Box cutters x 15.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Colossians 1:9-10 — 9 And so, rfrom the day we heard, swe have not ceased to pray for you, asking that tyou may be filled with the knowledge of his will in all uspiritual wisdom and understanding,10 so as vto walk in a manner worthy of the Lord, wfully pleasing to him: xbearing fruit in every good work and increasing in the knowledge of God.

We need deep roots to bear more fruit.  Just as we discipline ourselves in exercise, let’s discipline ourselves to study God’s word, to know Him, and to bear fruit in every good work.

Tomato, Tabata

THE SCENE: 40ish.  Not wet.  Not bad.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 on a 4 count

Baby arm circles forward x 10 on a 4 count

Baby arm circles backward x 10 on a 4 count

Some Michael Phelps

A little bit of this and that

Cherry pickers x 5 on a 4 count

THA-THANG:
Mosey to Assault Alley to pick up the CMUs

We survived that, so we moseyed to the flag pole with our CMUs

Tabata workout – 20 seconds of an exercise (as many reps as possible) followed by 10 seconds of rest.  Rinse and repeat for 8 rounds of each exercise.  After the last round of each exercise, run a lap around the track.  Wait for the six (didn’t take long) so that we are all together and start another 8 rounds of the next exercise.  We had time for these exercises:

Merkins

Curls

Rows

Overhead presses

We ran 4 laps, which should be about a mile.

We returned our CMUs to Assault Alley and survived again, so we moseyed back to the AO for Mary.

MARY:
We arrived at the AO right at 6:15, so no time for Mary, unfortunately.

COUNT-OFF & NAME-O-RAMA
5 PAX strong today.  In addition to the 4 tagged, Stripped was also there to make 5, but his name did not show up in the tags.

CIRCLE OF TRUST/BOM:
I have been doing tabata workouts lately because I hate them, so I’m doing them to get better and hopefully hate them less (that part is definitely not working).  They are also good mental lessons for life.  They force you to focus on the task immediately in front of you as it comes to you, one round at a time.  If you think about the whole circuit of 8 rounds, then it is daunting and you may not finish.  But, if you focus on each step at a time, then it gets easier, relatively speaking.  Such is life.  Focus on what is in front you.  See Matthew 6:34 (“Therefore, do not worry about tomorrow, for tomorrow will worry about itself.  Each day has enough trouble of its own.”).
MOLESKIN:
Happy Veterans’ Day to all who have served and are serving.  Thank you all.
ANNOUNCEMENTS:
Nothing mentioned, probably because it was the Monday after Brolympics.  I was still sore from Saturday.  And now, I’m sore from today, too.

A Whole New World

THE SCENE: A crisp 43 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20x SSH
20x Imperial Walkers
10x Cherry Pickers
10 Burpees

Count off in groups of 4’s, #1’s get a CMU

THA-THANG:
CMU’s cannot touch the ground.

Indian Run with block pass off to front- Stop at third light in marina parking lot.

Group Work:
200 Squats
200 BBS
200 Merkins

Mosey to stairs:

2 PAX mosey to the top and around the rock, CMU overhead on stairs

2 PAX stay below.

ROUNDS

  • Bear Crawl from curb to curb
  • Flutter Kicks
  • Iron Mikes
  • Frog Jump, Burpee Turn
  • V-ups
  • Crab Walk
  • Dry Docks
  • Mountain Climbers
  • Star Jumps

Mosey to AO with block pass off

MARY:
No time for Mary

CIRCLE OF TRUST/BOM:

Matthew 11:25-30: “For my yoke is easy, and my burden is light.”

Jesus is there to pull us along and carry us.  Are we relying on him.  And who are we bringing along.  Thank you to all you guys who push me along and make me stronger.

MOLESKIN:
Prayers for Lady Junk, Butter’s son, Mayberry’s friend with prostate cancer.

Track meet

THE SCENE: Clear, cool, and collected
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Deconstructed SSHs x10
THA-THANG:
10 cones, 20-15-10-5

  • Merkins
  • Squat jumps
  • Dry docks
  • Lunges
  • Pull ups 1/2 the reps
  • Gas pumpers
  • Dips
  • iron mikes
  • Diamond merkins
  • russian dancers

once going thru 5 reps go back up 15.

MARY:

Lost track of time. No Mary

COUNT-OFF & NAME-O-RAMA

8 pax

CIRCLE OF TRUST/BOM:
Positive reinforcement. Example of lax team  Playing as a team and playing much better with positive coaching.

“Similarly, encourage the young men to be self-controlled. In everything set them an example by doing what is good. In your teaching show integrity, seriousness and soundness of speech that cannot be condemned, so that those who oppose you may be ashamed because they have nothing bad to say about us.”
‭‭Titus‬ ‭2:6-8‬ ‭NIV‬‬

MOLESKIN:

its cold

ANNOUNCEMENTS:
BroLympics, family day

Burning off the Snickers

THE SCENE: A crisp 33
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x20); Cherry Picker (x5); BAC (x 10 each way).

THA-THANG:
Mosey to playground — 5 body blasters OYO (burpee > pull-up > knees to elbows).

Mosey to b-ball court for suicides:

  • Sprint suicides with 10 merkins at each line and a burpee every time you touch the baseline.
  • Run to playground for 5 body blasters
  • Bernie suicides/20 squats at each line and burpees at baseline
  • Run to playground for 5 body blasters
  • Bear crawl suicides/25 LBC at each line and burpees at baseline
  • Run to playground for 5 body blasters
  • Lunge suicides/10 CDD at each line and burpees at baseline
  • Run to playground for 5 body blasters
  • Crab walk suicides/25 BBS at each line with burpees at baseline
  • Run to playground for 5 body blasters

MARY:
no time for that.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Corinthians 16:13-14 — “Be watchful, stand firm in the faith, act like men, be strong.  Let all that you do be done in love.”