F3 Knoxville

Author: Stripped

The Equalizer Shuffle

THE SCENE: 50°. Feels like: 38°

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Rockettes

THA-THANG:

Partner up. Shuffle a playlist. Partner A runs down the splash pad ramp, around Stonehenge, and back while Partner B performs the first exercise; then they switch. Continue performing the first exercise in this manner until the song changes.

  • Dips
  • Step Ups
  • Imperial Walkers
  • Inch Worms
  • Squats
  • Flutter Kicks
  • CDD
  • Lunges
  • Alt Ab Curls
  • Merks
  • UGA Cheerleaders

 

STRETCHES:

  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: “You will not heal without people in your life.” -Jennie Allen

ANNOUNCEMENTS: CSAUP

PRAYER

90s Block Party (Blood Pooling in My Shoe)

THE SCENE: Cool. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Grady Corns | Rockettes

THA-THANG:

35sec on each exercise. 10sec rest. Take a lap around track after each round. 3 rounds. Stations included:

 

  • CDD
  • Rows
  • Diamond Merks
  • Box Cutters
  • Mtn climbers
  • Step ups
  • Squats
  • Imperial Walkers
  • Burpees
  • V-Ups

 

MARY:

  • Hello Dolly IC | Aussie Snowman

STRETCHES:

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Pray courageous prayers

ANNOUNCEMENTS: CSAUP

PRAYER

Leg Day at The Equalizer

THE SCENE: Cool, but not for long. Also, look at that moon.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | Windmills IC
  • Rockettes IC

THA-THANG:

Three circuits, each done threeish times (20/10/5 reps). Begin at flag circle & run clockwise:

Circuit 1

  • Standing Abduction at Stinky Corner
  • Split Squat at Picnic Table
  • Reverse Lunge at Playground Entrance
  • SSH IC at Flag Circle (Pick Up Six or Exercise Until Six is Up)

Circuit 2

  • Squat
  • Calf Raise
  • Lateral Lunge
  • Flamingos IC

Circuit 3

  • Hip Extension
  • GA Cheerleaders
  • Lunge
  • Step Ups IC

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Knee across
  • Child pose 
  • Cobra Kai

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Stolen Content from Matt20 & today’s online Bible study

ANNOUNCEMENTS: QCalendar/Feb26 CSAUP

PRAYER

The Equalizer Invitational 5k (and fun run)

SCENE: Snowy with an invigorating breeze

F3 WELCOME & DISCLAIMER – emphasis on the disclaimer

WARM-O-RAMA:

  • SSH IC | Grady Corns IC
  • SSH IC | Windmills IC 
  • SSH IC | Rockettes IC

THA-THANG:

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

  1. Lunges 
  2. Calf Raise 
  3. Dips 
  4. Shoulder taps
  5. Merks 
  6. Flutter Kicks 
  7. CDD 
  8. Squats 

Once the PAX had completed a 5k (roughly three full rounds), recover was called and a Fellowship Mosey™️ was enjoyed by all.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Ephesians 1 – We’ve been redeemed & forgiven. Let’s live like it.

Think Warm Thoughts

THE SCENE:  Think Warm Thoughts 2022-01

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Let’s get moving

THA-THANG:

Set a 35 minute timer. Crank up some warm tunes. Start your timer & keep track of how many rounds you complete during the allotted time. You may choose either exercise in a given pair each time through.

A round is:

  • 5x Hello Dolly OR Freddie Mercury
  • 10x Butt Kickers OR High Knees
  • 15x Calf Raises OR Bridges
  • 20x Merkins or Dry Docks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

How can you take a step in your 3rd F? Join the Slack Channel? Join the Bible study? Take a step.