F3 Knoxville

Tag: Mouthwash

Heavy at the Equalizer

THE SCENE: Just north of shorts weather.

F3 WELCOME & DISCLAIMER Done and Done semi-ok!

WARM-O-RAMA:

Typical Blindside Warmup-y things: 

SSH IC x15 | LBAC IC x10 each way | Cherry Pickers IC x5 | Little bit of this, a little bit of that

THA-THANG:

Equalizer’s First Heavy Workout:

Mosey to Smokehouse for CMUs, take to Pickleball Courts. PAX each choose a cardboard piece. Do AMRAP of the exercise while the PAX with the “Blockees” piece does 20. Once done, rotate clockwise to the next exercise. 

  1. Blockees
  2. Goblet Squats
  3. OH Press
  4. Bench Press
  5. Curls
  6. BBS with CMU Press
  7. Lunges with CMU Twist 
  8. Rows 
  9. Jump Rope
  10. Calf Raises
  11. CMU Merkins
  12. Squat Thrusters with CMU

Return CMUs to Smokehouse, return to AO

MARY:

Flutter Kicks IC x20 | Box Cutters IC x15 

COUNT-OFF & NAME-O-RAMA

13 HIMs; 0 FNGs; 4 PreRuckers  

CIRCLE OF TRUST/BOM:

Quote from St. Augustine: 

Now, may our God be our hope. He Who made all things is better than all things. He Who made all beautiful things is more beautiful than all of them. He Who made all mighty things is more mighty than all of them. He Who made all great things is greater than all of them. Learn to love the Creator in His creature, and the maker in what He has made.

ANNOUNCEMENTS:

The Equalizer will start doing “Heavy” workouts on Wednesdays. While today was obviously Monday, this will start to be the norm on Wednesdays moving forward with the official start on April 5th. Get some diversity in our workouts and promise some of those guys who want to have a little less running in their lives an opportunity to get some work in.

Oh, the Places We Will Go

THE SCENE: Beautiful 27 degree darkness
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH

Abe Vagoda

Rockettes

This and That
THA-THANG:

7s – merkins and pull-ups

11s – big boys and SSHs (4 count)

21s, 20 overhead press, 20 rows

EMOM – 10 box jumps, 10 ground dips, 10 crunches

EMOM – 10 squats, 10 CDDs, 10 freddie mercs

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
Proverbs 1:8-19

A Little R and R (Running and Reps)

THE SCENE: Upper 30s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching followed by 85 SSHs
THA-THANG:
Mosey to the flag pole

85 merkins and then run to the Top of the World

85 squats and then run to the dock

85 Carolina dry docks and then run back to the Top of the World

85 leg lifts and then run back to the flag pole

Rinse and repeat until time

Fellowship mosey to the AO

MARY:
Timed it right, so we only held an Al Gore for a few seconds before the clock struck 6:15.

COUNT-OFF & NAME-O-RAMA
11 HIMs

CIRCLE OF TRUST/BOM:
Today is my dad’s birthday.  He would have been 85.  After almost 6 years, it has gotten easier, but it never gets better.  Time is precious.  Live it up.

MOLESKIN:
Prayers were requested by Ribbed and Blindside and prayers were made.

We didn’t know it at the time, but prayers for the family of our fallen F3 brother, Cardinal.

ANNOUNCEMENTS:
Check Slack

Slightly uncomfortable stations

THE SCENE: very nice cool weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:
Pain Stations: run around the course stopping at cones for exercises. Sprinting or bear crawl to next cone when indicated. Exercises at cones are:

  • 5 burpees
  • 20 3ct LBCS
  • 20 merkins
  • 25 SSH
  • 10 inch worms
  • 25 2ct step up
  • 30 toe tap planks
  • 30 squats
  • 30 dry docks
  • 10 jump squats
  • 20 shoulder taps 2ct

not necessarily in that order

MARY:

some flutter kicks, and some boat canoes

COUNT-OFF & NAME-O-RAMA

11 pax

CIRCLE OF TRUST/BOM:

Old Testament is like a stained glass window. It is beautiful on its own, well made and intricately designed but its true beauty is not shown until the light hits it. Jesus is that light. Challenge yourself to read more of the Bible, especially the Old Testament with Jesus in mind.

MOLESKIN:
Good to be back
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Perfect Attendance

SCENE: Heat Wave

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC
  • Windmills IC 
  • Rockettes IC

THA-THANG:

Mosey to the track. Modified Kraken. Pick station, complete 25 reps of the prescribed exercise, then run CCW around the course past the next three stations, stop at the fourth and complete 25 of that exercise. There are 11 stations. Rinse and repeat. On each subsequent round, subtract 10 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  1. Step Ups – flag circle
  2. BBS – playground gate
  3. Crab Toe Touches – playground
  4. Squats – loading zone
  5. Imperial walkers – top of soccer lot
  6. SSH – tennis midline
  7. Incline Merkin – pavalon
  8. Single Leg Bridge – stinky gate
  9. Flutter Kicks – stinky corner
  10. VUps – along the water
  11. Shoulder taps – along the water

MARY: 

  • American Hammers
  • LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Fruit of the Spirit