F3 Knoxville

Tag: Mouthwash

#EarnTheBird2019-DP

THE SCENE:  A little past chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 Penalty Burpees (My Bad)
  • SSH IC x 25
  • Windmill IC x 15
  • BA Cir IC x 10
  • Tempo Merkins IC x 10
  • Little bit of this & that
  • Cherry Picker (DP Style) IC x 5

THA-THANG:

  • Mosey to the bottom of Plymouth Rock
  • 6:06 AMRAP
  • 16 Turkish Get ups Run to “The Rock” 20 Merkins
  • (It took the Mayflower 66 days to sail to Plymouth Rock in 1620)
  • Mosey around the island to bottom of the steps
  • Battle Buddy up for Dora Style –Partner A does Exercise/Partner B runs to Rock–switch
  • 53 single reps of the Following Exercises (53 – is the number of Pilgrims at the first Thanksgiving)
  • CDD
  • Merkins
  • Bobby Hurley’s
  • Squats
  • Lunges
  • 90 single reps of the following exercises (To represent the 90 Native Americans at the 1st Thanksgiving)
  • American Hammers
  • Flutter Kicks
  • Star Jacks
  • Shoulder Taps
  • OH Claps
  • x3 — The First Thanksgiving lasted Three Days
  • Take a lap around the median after 1 completed round

MARY:

  • Mayberry Punished us with 50 LBC’s, 20ish Gas pumpers, 20ish Hello Dolly’s – 10 merkins OYO for time

COUNT-OFF & NAME-O-RAMA
Lucky 13 HIM’s
CIRCLE OF TRUST/BOM:

Thanksgiving the Holiday was 1st put into place by George Washington for day of  “Public Thanksgiving and Prayer”. He called it a day devoted to “the service of that great and glorious Being who is the beneficent Author of all the good that was, that is, or that will be.” Abraham Lincoln made it a Federal Holiday. He called it a national day of “Thanksgiving and Praise to our beneficent Father who dwelleth in the Heavens.” — Let’s treat today as our own day of Thanksgiving and Prayer. Start a tradition or start a new one. Enjoy your families.

MOLESKIN:
We didn’t quite make 3 rounds of the Thanksgiving Feast. Mumblechatter was A+ today – You could tell the boys were excited to see Gus. We all thought the world of Tank for coming out in a neckbrace this morning to tough it out with us. Thanks for being brave Tank.
ANNOUNCEMENTS:
Donations for the Old Folks, Convergence on December 7th

99 Problems

THE SCENE:

35 and slightly gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC x 15 Forward and Back

15 Imperial Walkers IC

10 tempo Merkins

THA-THANG:
PAX completed 99 reps of the following exercises:

  • Merkins
  • Squats
  • CMU curls
  • LBCs
  • Star Jacks
  • CMU OH press
  • Flutter kicks
  • Rocky Balboa
  • CMU tri extension

MARY:
30 second plank

Hello Dolly x 20 IC

30 second plank

ATMs

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
It’s really easy to focus on a mountain of problems and become overwhelmed. Remember to count the blessings in your life as closely as you count your problems. Chances are your balance sheet looks better than you think.
MOLESKIN:

ANNOUNCEMENTS:

10 E See with the Power T?

THE SCENE: Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHX 20,  rockettes X 10, tempo Merkins x10
THA-THANG:

Mosey to bottom of Matterhorn. Complete each exercise and then run up to restaurant driveway and back

1) 10 mericans
2) 10 squats
3) 10 dry docks
4) 10 Bobby Hurley’s
5) 10 shoulder touch Merkins
switch to going  down back parking lot to second light pole and back
6) 10 smurf Jacks
7) 10 burpees
8) 10 lunges each leg
9) 10 inch worms
10) 10 iron mikes
switch to  running up the Matterhorn and back
11) 10 curb dips
12) 10 sec one leg holds each
13) 10 wide mericans
14) 10 squat jumps
15) 10 diamond mericans
Mosey to bottom of the rock hill..  at every other light pole do 25reps of (flutters, American hammers, LBCs, box cutters)
then DORA
Partner 1 runs up does 2 burpees,  partner 2 Merkins (200 total)

MARY: 

we gave her attention during the moseys.

COUNT-OFF & NAME-O-RAMA

12 PAX

CIRCLE OF TRUST/BOM:
““Be dressed ready for service and keep your lamps burning,”
‭‭Luke‬ ‭12:35‬ ‭NIV‬‬
What happens to a dark room when light is brought in. The darkness cannot stop the light. Be a light to others and serve the Lord.
MOLESKIN:

challenge to give our wives extra attention and love this week.

ANNOUNCEMENTS:
Prayers for la-z-boys wife having procedure, Messi family, junk’s wife praise for Chemo completion, JD Carter (butters son) heart/throat issue, and prayers for our wives and families

25s

THE SCENE: 37 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We tried to do deconstructed SSHs but failed. 5 Cherry pickers, 25 Imperial Walkers , this and thats
THA-THANG:

Mosey around the park stopping occasionally for 25qty of these exercises (in no particular order)

pickle pounders, basketball court line touches, v-ups, Merkins , burpee’s, line jumpers, dips, inclines, crab jacks, plank jacks, American hammers, CMU curl and press, CMU American swings, shoulder taps, dry docks , LBCs…a couple more I forgot.

We did a few sprints and Bernie sanders along the way as well. Finished with some high knees, low knees and side shuffles at the tennis courts.

MARY:
Box cutters x25
COUNT-OFF & NAME-O-RAMA

11 pax

CIRCLE OF TRUST/BOM:
Give your wife attention. Kiss your wife. Forgive her, tell her sorry first.
MOLESKIN:
Good size crowd today. The Q might have been a little wonky with a last-minute fill-in, but I think we got a sweat going
ANNOUNCEMENTS:
None

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.