F3 Knoxville

Tag: Mouthwash

21 Gun Salute

THE SCENE: A brisk 55 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x21 IC
Imperial Walkers x21 IC
Dive Bombers x7 IC (we multiplied by 3 in our heads to get to 21)
Arm Circles x10 IC (forward), x11 IC (backward)

THA-THANG:
Mosey to the boats
21 minute AMRAP

  • 400 meter run (thanks LZB for the measurement)
  • 9 Carolina Dry Docks (CDD)
  • 21 Merkins
  • 21 Jump Ups
  • 15 Burpees

Mosey to Matterhorn
Round 1: CDD x21
Round 2: CDD x21, Squats x21
Round 3 CDD x21, Squats x21, LBC x21
Round 4 CDD x21, Squats x21, LBC x21, Flutter Kicks x 21 (4 count)

Mosey back to AO

MARY:
Abs:

Ab Cycle

  • Flutter kicks x21 IC
  • Hold feet 6 inches off ground
  • Box cutters x21 IC
  • Hold feet 6 inches off ground
  • Reverse crunches x21 IC

COUNT-OFF & NAME-O-RAMA
16 PAX:  I-Beam, Mayberry, La-Z-Boy, Tweetie, Bluecross, Aladin, Driftwood, Wagon Wheel, Excitebike, Ramrod, Cavalier, Mouthwash, Wallball, Waxjob, Repeat, Jackie Joyner
CIRCLE OF TRUST/BOM:
Nothing to see here folks!! #unprepared
MOLESKIN:
ANNOUNCEMENTS:
Continued prayer for Lady Junk, Brolympics on 10/9 with picnic and evening beer ruck to follow, can drive this week and next and Dog Pound getting some pull-up bars.

Don’t forget to do your speed humps

THE SCENE: 57 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSHs, some Merkins, some burpees and other stuff to get us sweating early
THA-THANG:
Mosey around  The track. Stop at the wire fence. Jump over the wire and do a Burpee times 10. Do another 1/2 lap. Hi kicks over the wire times 10. Mosey to field for Bernie Sanders the length of the field. 50% run back and repeat. Mosey to playground for some pull ups times 10, and ab work.

Mosey to the serpentine. 11’s with Merkins and pull-ups. Running up the serpentine to the top and back down stopping for 2 speed humps according to the sign.  Mosey to AO

MARY:
We got busy with some Freddie Mercury‘s, Burpee’s, and crunches. But I could be wrong about all of it. I just know we did some at work
COUNT-OFF & NAME-O-RAMA
4 pax
CIRCLE OF TRUST/BOM:
Doubtfire talk to us about putting others first and treating each other with respect and service minded mentality. Deep down we are all the same, God’s creation and we need to treat each other as such.
MOLESKIN:
We paid closer attention to the signs around the equalizer this morning. One of them instructed us to do two speed humps. This may be a thing now.
ANNOUNCEMENTS:
We talked about the new date May 2 for the hardship Hill.

Hump Day at the Equalizer

THE SCENE: Mid-40’s and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20;  Cherry Picker x 5; Tempo Squats x 10; Tempo Merkins x 10

THA-THANG:
Mosey over to playground for some 7’s on the hill.  Pull-ups and BBS.

Mosey over to splash pad for some pain stations.  30 seconds at each station followed by a lap around the track and back.

  • Pull-ups
  • Merkins
  • Flutter-kicks
  • Dips
  • Box Jumps
  • CDD
  • Squats

Rinse and Repeat (x3)

Mosey to parking lines.  Lunge to each line with increasing # of squats at each line and then decreasing # of squats at halfway point.

MARY:
V-ups x 20 (OYO); Box cutters x20 (IC); Star Gazers x5 (IC).

COUNT-OFF & NAME-O-RAMA
7 with one FNG.

CIRCLE OF TRUST/BOM:
Ecclesiastes 5:18-6:2 –[18] Behold, what I have seen to be good and fitting is to eat and drink and find enjoyment in all the toil with which one toils under the sun the few days of his life that God has given him, for this is his lot. [19] Everyone also to whom God has given wealth and possessions and power to enjoy them, and to accept his lot and rejoice in his toil—this is the gift of God. [20] For he will not much remember the days of his life because God keeps him occupied with joy in his heart.  [1] There is an evil that I have seen under the sun, and it lies heavy on mankind: [2] a man to whom God gives wealth, possessions, and honor, so that he lacks nothing of all that he desires, yet God does not give him power to enjoy them, but a stranger enjoys them. This is vanity; it is a grievous evil. (ESV)

MOLESKIN:

ANNOUNCEMENTS:

Billy Matterhorn VQ

THE SCENE:  Dark and Rainy
F3 WELCOME & DISCLAIMER: Not a professional. First timer.
WARM-O-RAMA: Learned how to count with SSHs IC and did some Cherry Pickers IC for good measure.
THA-THANG:
Mosey to the base of the Matterhorn.  10 burpees. Pointed out stop line for the run.  Mosey to Pavillion for Billy Madison Self-Study. Run from Pavillion to the base of Matterhorn and back.  On return to the Pavillion, perform first exercise, then keep adding exercises with each subsequent lap.

  1. Burpees x 10
  2. American Hammer x 10
  3. Merkins x 10
  4. Box Cutter x 10
  5. Flutter Kicks x 10
  6. Star jacks x 10
  7. Plank jacks x 10
  8. Carolina Dry Docks x 10
  9. Big Boy Crunches x 10
  10. Diamond Merkins x 10

Mosey back to Dog Pound.

MARY:
More Merkins and some planks

COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Carry one another’s burdens.
MOLESKIN:
Prayers for those struggling with addiction.
ANNOUNCEMENTS:
Brolympics coming up

Doubtfire almost went swimming

THE SCENE: Perfect gloomy morning. 53 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The obligatory SSH, cherry pickers, some burpees and a little of this and that
THA-THANG:
Mosey around the park a little. And stopped at the upper lot for some DORAs. Partner up for totals of 50 burpees, 200 Merkins, 300 squats. Partner runs down lot and around island (100yrds +-) while partner 2 does exercises.

After that we hit the parking lot lines for some suicides. Each time you got back to start you did 1 burpee. Total of 15 lines (I think)

then mosey around some doing some Mary Lou Rettons on the concrete snake ramp up and down.

Mosey to splash pad or 7s with dips and decline Merkins. Mosey back to AO stopping for 10 pull-ups.

MARY:
box Cutters x25, some yoga leg and arm raise stuff and 10 more Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 are better than 1. Work with your brother to help further God’s kingdom. Psalm 133
MOLESKIN:
Doubtfire dodged a bullet this morning. His back was hurting him and he put out a last-minute post at 4:33 AM asking for coverage. None of us saw the message until after we got started. We were all discussing what we would do to him at the equalizer for missing a Q. We landed on jumping in the water. Fortunately for him he got in the text before. Get better soon Doubtfire!

On another note there was a gentleman there at the flagpole with all kinds of stuff laid out, lights incense rugs etc. He was very friendly, and we invited him to join us next Wednesday.

ANNOUNCEMENTS:
Cross bar is in need of a job. He’s an industrial engineer but it impressive background. Maybe looking for something in construction as well. Prayers for him to find something quickly.