F3 Knoxville

Author: Stripped

An Equalizer Grab Bag

SCENE: Really pleasant when I wasn’t trying to catch my breath.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers
  • BACs | Windmills IC 
  • SSH IC

THA-THANG:

Mosey to playground. 11s: 10 pull-ups here, 1 4ct lbc at top of the Bermuda Triangle. After 10 lbc set, begin lunging from top to Northshore—good form. If not the first to start lunging, begin by moseying to the lunging pax. Once the 6 is up, we did a few lunges together and moved on.

Mosey to rock pile. 20x tricep extensions, overhead press, curl, bent row. Lap around Triangle. Plank. Round of 15. Round of 10.

Mosey to tennis. Lay on baselines. Foxhole to net.

Mosey to bottom of soccer parking. Suicides with increasing squats at each line. 

MARY: She, Mouthwash, and the flag must have all been together this morning.

STRETCHES:

  • Butterfly
  • Hamstring
  • Glute
  • Tricep

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Ripped off Extreme Ownership – Jocko Willink and Leif Babin, former Navy SEALs.

“there are no bad teams, only bad leaders”

in terms of setting and enforcing standards and expectations, “it’s not what you preach, it’s what you tolerate.”

Think about that in your work. But also think about that at a personal level. What are you tolerating? 

Challenge today is to Take extreme ownership of your personal and professional life and lead yourself & those around you to becoming the very best version of themselves

MOLESKIN:

It was great to be back with a solid group of HIMs. Really appreciated the push from Trunk.

ANNOUNCEMENTS:

Dirty Dozen

SCENE: 60ish & pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers
  • BACs | Windmills IC 
  • SSH IC

THA-THANG:

Mosey to Tennis Court. Twelve exercises on the whiteboard of fun. Do 12 reps of each and then take a lap. Go at your own pace & push somebody. Exercises were:

  1. Squats
  2. Box Cutters
  3. Diamond Merks
  4. Calf Raise
  5. Inch Worms
  6. Single Leg Bridge
  7. Hello Dolly
  8. Plank Jacks
  9. Hand Release Merks
  10. BBS
  11. Flamingo
  12. Dry Docks

MARY:

  • American Hammers IC
  • Australian Snow Angel
  • Cobra Kai

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“So, friends, we can now—without hesitation—walk right up to God, into “the Holy Place.” Jesus has cleared the way by the blood of his sacrifice, acting as our priest before God. The “curtain” into God’s presence is his body.

So let’s do it—full of belief, confident that we’re presentable inside and out. Let’s keep a firm grip on the promises that keep us going. He always keeps his word. Let’s see how inventive we can be in encouraging love and helping out, not avoiding worshiping together as some do but spurring each other on, especially as we see the big Day approaching.”

‭‭Hebrews‬ ‭10:19-25‬ ‭MSG‬

It always irritates me when I go out of my way to take my kids somewhere fun & they end up complaining, because there is nothing standing in the way of them having a good time but their attitude; they are squandering an opportunity 

But when I think about why I’m out here, the three Fs; I’m guilty of the same thing sometimes.

My fitness is not what I want it to be. Mostly because I like cookies. There’s nothing standing between me & fitness but me.

Fellowship: there’s plenty of times that I pass up real fellowship in favor of keeping my head down and being too nervous or lazy to open myself up.

And faith. We read the passage; there’s nothing standing between us and a deeper, nearer relationship with Jesus but us.

The question I’m asking myself today is “how do I want to be growing and how do I need to get out of my own way?”

ANNOUNCEMENTS:

Timed Rounds at the Splash Pad

THE SCENE: Fiftyish. Sprinklyish. Breezyish.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Choir Boy led us in a number of pleasantries, including 50 4-count side straddle hops.
THA-THANG:
Mosey to the splash pad and do timed sets of various exercises—typically 30-40 secs.—with three rounds of each exercise & a lap or other method of locomotion (bear crawl, crab walk, bernie, etc.) every few rounds. Exercises included:

  • Dips
  • Big Boy Situps
  • Squats
  • Pull-ups
  • Imperial Walkers
  • Lunges
  • Incline Merkins
  • Flutter Kicks

 

MARY:
Freddie Mercurys. 0 LBCs.
COUNT-OFF & NAME-O-RAMA
8 PAX including FNG Hans
CIRCLE OF TRUST/BOM:
Prov. 18:24, or some mutilation thereof.
MOLESKIN:
Great work from the PAX this morning. Good mumble chatter. And great to have Hans out.
ANNOUNCEMENTS:
Big Ball Convergence. Dog Pound CSAUP. And The Equalizer’s first shirt.

Weighty Words & A Kraken

SCENE: Great weather for standing around. Mid 60s. Breezy. Some PAX actually missed the cold weather.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC | Grady Corns IC
  • SSH IC | Cherry Pickers IC

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Pick station, complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Lunges
  • BBS
  • Dips
  • Box jumps
  • Diamond Merks
  • Flutter Kicks
  • Burpees
  • Squats

MARY & STRETCHES:

  • Fellowship Mosey ™️
  • 40secs of OYO Stretching

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Been thinking about words lately. I’ve got relatively young kids, so the past six years have been a lesson in how my words can affect another human being. As a dad & as a husband, I am a leader in my household; as a leader, my words have weight. Usually I see this when I let out a sarcastic comment at breakfast that manages to set an awful tone for the whole day, but every once in a while it works the other way too.

In my work, I’ve been with the same organization for years, but after joining the leadership team last year, I have learned that as a leader, my words have more weight.

F3 is a peer-led workout. Out here, we’re all leaders. Whether your the AO Q, the Q in charge that day, or just a guy posting to a workout—you are a leader; because even if you’ve only been around for a couple weeks, once the next FNG shows up you are a leader setting an example. And your words have weight.

One thing I really appreciate about Doubtfire is his positivity and his ability to make everyone feel welcome, even while pushing us to be better.

That tone that Doubtfire has set here at The Equalizer ⚖️ is the reason I can count on my hands the number of times I’ve missed; it’s the reason that I keep coming back and it’s what I want The Equalizer ⚖️ to continue to be known for. And I’ve come to realize that means I’m going to need to work on that; I need to be more positive, I need to be more encouraging, push more of the guys around me to be better—and I need y’all to not just join me in that pursuit, but hold me accountable to it.

 

MOLESKIN: Great PAX this morning

ANNOUNCEMENTS: Check out the upcoming kickball tourney & grab a Q

A Very Legible Ladder

THE SCENE: 50°. The warm glow of a flickering street light.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry-picker IC | Tempo Squats | Windmills IC
  • Baby Arm Circles IC | SSH IC

THA-THANG:

Mosey to Splash Pad. Descending Ladder.  Do eleven exercises, take a lap, and drop the top one. Do 10 exercises, take a lap, and drop the top one.  Etc…

  • 11 — 4-Count Shoulder Taps
  • 10 — 4-Count Hello Dolly
  • 9 — Lunges (each leg)
  • 8 — Diamond merkins
  • 7 — Squats
  • 6 — CDD
  • 5 — WWI Sit-Up
  • 4 — Step-Ups (each leg)
  • 3 — Single-leg Bridge (each leg)
  • 2 — Single-leg deadlift (each leg)
  • 1 — Burpee

MARY/STRETCHES:

  • Cobra Kai | Butterfly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

““When he finally arrives, blazing in beauty and all his angels with him, the Son of Man will take his place on his glorious throne. Then all the nations will be arranged before him and he will sort the people out, much as a shepherd sorts out sheep and goats, putting sheep to his right and goats to his left.

“Then the King will say to those on his right, ‘Enter, you who are blessed by my Father! Take what’s coming to you in this kingdom. It’s been ready for you since the world’s foundation. And here’s why: I was hungry and you fed me, I was thirsty and you gave me a drink, I was homeless and you gave me a room, I was shivering and you gave me clothes, I was sick and you stopped to visit, I was in prison and you came to me.’

“Then those ‘sheep’ are going to say, ‘Master, what are you talking about? When did we ever see you hungry and feed you, thirsty and give you a drink? And when did we ever see you sick or in prison and come to you?’ Then the King will say, ‘I’m telling the solemn truth: Whenever you did one of these things to someone overlooked or ignored, that was me—you did it to me.’”

‭‭Matthew‬ ‭25:31-40