F3 Knoxville

Tag: Mouthwash

Matterhorn BurpeeFest

THE SCENE: PAX consensus said 43 degrees and chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC
Baby arm circles x 10 IC (each way)
Imperial Walkers x 20 IC
Cherry Pickers x 5 IC

THA-THANG:
Mosey to Matterhorn and Partner Up for Matterhorn Dora Ladder

  • Partner 1 – run to first light; Partner 2 – 100 merkins, switch
  • Partner 1 – run to second light; Partner 2 – 200 burpees, switch
  • Partner 1 – run to first light; Partner 2 – 300 V-Ups, switch

Mosey around boats
(5) 8 Count Body Builders on command

Mosey to AO (Waxjob called for Jail Break)

MARY:
Ab Cycle: Flutter kicks x 20 IC; Hello Dolly x 20 IC; Reverse Crunches x 15 IC
Box Cutters x 20 IC

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:
“A key to success is playing the hand you were dealt like it was the hand you wanted.” -Inky Johnson.

MOLESKIN:
Mumble chatter was high today even throughout the burpees. PAX pushed hard and kept YHC motivated to push to the end.  Success was had throughout the workout with the only audible being the 300 V-Ups.  I believe we hit about 1/3 of those.

ANNOUNCEMENTS:
Goliath at the Gorge this weekend.  See @Tank for details
Pray for Lady Junk – continued chemo treatment but prognosis is looking good.
Pray for Excite Bike’s family.  BIL passed away last year and family is still struggling.

TacoTuesday

THE SCENE: Sweater weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 5

THA-THANG:
I lost a bet to Mayberry and the wager was a $5 box from Taco Bell. So I thought it would be fun to work off those calories as a PAX. After extensive research on how many calories we really burn during exercise – it’s not that many. So we had to partner up to burn those total calories. A $5 box includes two Tacos and a Cheddar Cheese Chalupa.

  • 1st Taco – 170 calories
  • Dora 1, 2, 3 across the short side of the hockey rink
  • Toasted Cheddar Chalupa – 450 calories
  • 20 Burpees – run a lap around the track
  • Rinse and Repeat x3
  • 2nd Taco – Tabata Taco
  • 20 second Air Squat
  • 10 second rest
  • 45 second CMU Swing
  • 10 second rest
  • 20 second Merlin
  • 10 second rest
  • 45 second Thrusters
  • Rinse and repeat x 3
  • While listening to Kenny’s Greatest Hits!

* Workout did not include optional soda.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
15 HIMs incl. 1 FNG
CIRCLE OF TRUST/BOM:
Today we read some excerpts from the Q Source about our choice to take the Daily Red Pill and commit to being a Pro! Then asked ourselves – what would it look like if I were completely sold out for F3?

DRP (Q1.1)

MOLESKIN:

I had to bust out my Jocko voice to get the men moving, apparently I was struggling with giving good direction today. Wagon Wheel brought the FNG “ExciteBike”, Aladdin said he was invigorated and nobody wanted to eat Tacos today… It is strange that we had a Taco Bell themed workout and Swirlie was nowhere to be seen. Hope he’s okay.

ANNOUNCEMENTS:
Brolympics II – order a shirt if you want one

Prayers for families and friends going through struggles and illnesses.

Don’t skip chest day

THE SCENE: 68 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry picker 4ct IC x10
  • Hula hoop 4ct IC x10
  • Imperial Walker 4ct IC x10
  • SSH 4ct IC x25

THA-THANG:

The Whole Enchilada

  • 5 Burpees
  • 10 Elevated inch worms
  • 15 BBS
  • 20 Merkins

5 rounds

Mosey to the tennis court

4 corners

  • 10 Wolverine Burpee (Horrible exercise)
  • 10 Windshield Wipers each side
  • 10 DEEP squats
  • 10 Gas pumpers 4 ct

MARY:

  • Heels to Heaven 4ct IC x10
  • LBC 4ct IC 25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Romans 8:25 “But if we hope for what we do not see, we wait for it with patience.”  While I’m going through a struggle at work and hoping for a positive outcome it is hard to be patient.  But what I should be, and what this situation has reminded me of, is to hope in Jesus for His outcome for me, and to try and be patient.  In this crazy instant world we live in that seems to be the struggle, wanting what we want when we want it and then we don’t wait patiently at all.  We want instant gratification.  But He gives us patience to wait and hope to eventually see Him.  And how much sweeter are the things that we actually wait a long time to get?

MOLESKIN:
Prayers for LadyJunk

Prayers for Flashback and his pedal bike ride for MS.

Saved by the skunk

THE SCENE: Upper 60’s I think…a little warm but not too bad

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers
  • 10 Merkins OYO
  • Rockettes
  • Butt kickers
  • Karaoke
  • Calf Stretch

THA-THANG:
Battle buddy up and grab 1 CMU per group.  Mosey to the outhouse for the following menu.   Reps on the left were performed DORA style, while partner B ran to the top of the parking lot and did 5 reps of the corresponding exercise to the right.  1,000 reps if you finish…many did!   Also, full transparency, I had everything written on a white board this morning.  When I got home from work tonight my kids had erased the white board…so these may not be the exact exercises from this morning…but you get the idea.

 

100 reps DORA 5 reps at top of hill
Burpees Superman swim
CMU OH Press Side Straddle Hop
CMU Curls Side Lunge
CMU Big Boys Box Cutter
Iron Mikes Flutter Kick
Merkins on the CMU Squat Jump
CMU Calf Raise Speed Skaters
Carolina Dry Docks Imperial Walkers
V-ups Monkey Humpers

MARY:

Dealers choice

  • Peter Parker – Tweet-E
  • 10 burpees – Ribbed

COUNT-OFF & NAME-O-RAMA
20 strong:  Aladdin, La-Z-Boy, Fonzy, Viagra, Blue Cross, Ramrod, Sparky, Wagon Wheel, Pool Boy, Mouthwash, Bueller, Driftwood, Waxjob, Smoker, Dreadlock, Junk, Mayberry, Tweet-E, Ribbed, Bartman

CIRCLE OF TRUST/BOM:
Read a passage from 1 Timothy 6.  Basic take home point is to keep your focus on Christ and to let him be your motivation.  Don’t be lured by money, success or wordly pleasure…rather let Christ be your goal.

MOLESKIN:
I had originally planned to do this workout on Baby Everest which would have been a lot harder, but there was a skunk running around in the parking lot by that hill so I decided to audible.   Saved by the skunk!!

ANNOUNCEMENTS:

Hey Buddy at the Equalizer

THE SCENE: Not hot , not cold , but the air was a bit stagnant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10 ic

run a lap stopping at the corners for ascending burpuess 1-5  and stopping once for some crowd pleasers at the road. Aka monkey Humperdinck 10 ic
THA-THANG:
Hey Buddy !!

  • Partner up . Each partner runs the loop in opposite direction. Every time they meet up they do the said exercise .pyramid Scheme, adding exercises and then dropping the first exercise after the 5th lap

  • 20 reps of each exercise

    Lap1- Merkins

    Lap2-Merkins, Big boys

    Lap3 -merkins, BBS, Peter Parker’s (4ct)

    Lap 4 -Merks, BBS, Peter Parker’s , monkey humpers

    Lap 5 -merks, BBS, Peter Parker’s, monkey humpers, burpees

    Lap 6- BBS, Peter Parker’s, monkey humpers , burpees

    Lap 7- Peter Parker’s , monkey humpers, burpees

    Lap 8 -monkey humpers , burpees

    Lap 9- burpees

    Lap 10- victory lap !

    mosey to the field

  • 4- 50-75% good form 100 yard sprints

MARY:
Star gazers x 10 ic

flutters x20 ic

30 gas pumps OYO
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
You therefore must be perfect , as your Heavenly Father is perfect
MOLESKIN:
The Bible verse above popped up as my nightly verse. I read it and immediately thought …how can I be perfect like god ? Impossible !! It’s a common verse but took me by surprise. I opened the verse to read the rest of the chapter. Love your enemies and pray for those that prosecute you. This world is full of hate and we need to turn that around for the good. What a better way to do it , than with F3 and the positive impact it has had in Knoxville.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.