F3 Knoxville

Tag: Mouthwash

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.

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.