F3 Knoxville

Tag: Mouthwash

Batting Practice

THE SCENE: High 30s/Low 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, windmills, little baby arm circles forward and backward, some Michael Phelps, hokey-pokeys, and tempo squats

THA-THANG:
Mosey to the flagpole

We only had 5 PAX to start, so we couldn’t easily divide up and play Ghostman Baseball.  Instead, we stayed together and did some Ghostman Baseball batting practice.

We rolled one exercise ball to determine the exercise at each base, and we rolled the second exercise ball to determine the exercises at home.  Since we stayed together, each PAX rolled once at home and we did those exercises together before moving on to second base, third base, and home.  In between each hit (single, double, triple), we ran back to home for more exercises.

On our way to second base one time, we ran into a walker who asked what we were doing.  We said, “exercising, join in.”  And, he did.  Turns out it was Potato Head who was named at the Arsenal and had just moved from Maryville to right across the street from the Equalizer.  Small world.  So, we ended with 6 PAX.

Two of Mouthwash’s rolls landed on burpees for a total of 35.  We did an extra 15 to get to a nice round 50 before ending.

Fellowship mosey back to the AO

MARY:
We had about a minute left, so we did some ATMs to cash out.

COUNT-OFF & NAME-O-RAMA

6 HIMs

CIRCLE OF TRUST/BOM:
It’s not our job as Christians to stop the apocalypse.  It’s our job to spread the good news of Jesus to the world.

MOLESKIN:
Prayers for the HIMs and their families dealing with illness and Potato Head’s family for their recent and unexpected loss.

ANNOUNCEMENTS:
F3 is participating in some Christmas parades.  Check Slack or ask around.

Aladdin loves early 2000s pop-punk. Part 1.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Abe Vigoda IC | SSH IC | Cherry Pickers

THA-THANG:

40sec on each exercise. 20sec rest. A-Side round, then B-side, then take 2 laps around track. Stations included:

 

  • A Side // B Side
  • Hand-Release Merkins // Inch Worms
  • Monkey Humpers // Dry Docks
  • Diamond Merkins // Boat Hold
  • LBCs // BBS
  • Bear Crawl // Shoulder Taps
  • Imperial Walkers // Calf Raises

PAX worked right up to the 45min mark, so no time for Mary.

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Boys do what they want to do. Men do what they have to do.

PRAYER

Christening the Big Top

THE SCENE:  63 and drizzly.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Tried to skip it, but this is a by-the-book kind of crew and they really wanted one.  Kinda gave it to ‘em a half-hearted…    
WARM-O-RAMA: 

  • RFTS / LIH
  • Phelps
  • Projectivators
  • Down/up dog
  • Merkins
  • Mosey

THA THANG:

Half the PAX do 30 squats while the other half do max pull-ups.  Switchero.

Repeat with 20 lunges…

 

Mosey to the “Big Top”.  Totem Pole:  Do all exercises in the set then run.

Next time, skip the highest rep exercise and repeat sequence until finished.

Exercises were;

12        Burpees

11        Squats

10        Werkins

9          LBCs (4-ct)

8          Flutter kicks (4-ct)

7          Hello Dolly (4-ct)

6          Bobby Hurleys

5          Carolina Dry Docks

4          Broad jumps

3          Diamond Merkins

2          Donkey kicks

1          Clap Merkin

RUN!

 

Picnic table – 10 step-ups, 20 chest-thump merkins, 30 dips

 

Line-up at a light pole.  30 seconds Al Gore, 30 squats, sprint to another light pole.  Repeat  

MARY:

Play the song “Turn It Up” by Oh the Larceny.  SSH in tempo with the music, burpee every time the lyrics say “Turn it Up”.

COUNT-OFF & NAME-O-RAMA

Me and 6 of the best men I know

CIRCLE OF TRUST/BOM:

Repeated the Word from Shamrock on Wednesday….

The inspiration for the Word came from Caveman.  Last time I led at Shamrock, I talked in the BOM about legacy.  Living in such a way that we leave the legacy that we want to leave.  After the workout, he made the comment, “What we do with our ‘dash’ matters….”.  What was he talking about?  He meant, that one day your body will be ash and there will be a tombstone with your name on it.  It will have the day you were born and the day that you died – and in between, there will be a DASH.  That dash represents today, this week, this year.  You are living that DASH.  What we do with our ‘dash’ matters.

  • Are you doing your utmost to use your precious few years wisely?
  • Perhaps there is a hatchet that needs to be buried
  • Perhaps there is a neglected relationship that needs investment.
  • Perhaps there is a bad habit you need to put to death
  • Perhaps there is a good habit you need to build into your lifestyle
  • Are you using your precious few years wisely?

Psalm 39:4-5, “Lord, remind me how brief my time on earth will be. Remind me that my days are numbered— how fleeting my life is. You have made my life no longer than the width of my hand. My entire lifetime is just a moment to you; at best, each of us is but a breath.”

Psalm 90:12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”

MOLESKIN:

Loved being out there with you men!

ANNOUNCEMENTS:

Climbing The Equalizer Leg Ladder

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | Windmills IC
  • SSH IC

THA-THANG:

Mosey to home base. ascending Ladder.  Do 1 station, run back to start, do 2 stations, run back to start, etc. 10 reps of everything.

  1. SSH
  2. Squats
  3. Lunges
  4. Single Leg Bridge
  5. Calf Raises
  6. Squat Jumps
  7. Broad Jumps
  8. Monkey Humpers
  9. Burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The revenge of the dragon

THE SCENE: mid-30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Imperial Walkers x15; Windmill x10; High knees and butt-kickers across the parking lot.

THA-THANG:
Mosey to bathhouse for some 7’s

  • pull-ups at the bathhouse
  • v-ups at the bottom of the ramp.

Top Parking lot for a DORA

  • 100 HR merkins
  • 200 big boys
  • 300 squats

Finished with the dreaded Welsh Dragon. Well, we didn’t finish… the dragon finished us.

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ecclesiastes 11:9Rejoice, O young man, in your youth, and let your heart cheer you in the days of youryouth. rWalk in the ways of your heart and sthe sight of your eyes. But know that for allthese things tGod will bring you into judgment.