F3 Knoxville

Author: Stripped

12 Days of Christmas at The Equalizer

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Rockettes IC | Windmills IC
  • SSH IC

THA-THANG:

Mosey to home base. 12 days of christmas (ascending Ladder).  Do 1 station, run back to start, do 2 stations, run back to start, etc.

  1. Crab Toe Touch
  2. Diamond Merks
  3. Burpees
  4. Lunges
  5. Flutters
  6. Shoulder Taps
  7. LBCs
  8. Merks
  9. Mtn Climbers
  10. SSH
  11. CDD
  12. VUps

MARY:

  • Stargazers OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

12 Days of Christmas Ladder (or Rubbing is Racing)

THE SCENE: Toasty warm mid-30s

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | Windmills IC
  • SSH IC
  • Mosey to playground.
  • 10 Pull-ups, 20 Merkins, 30 Squats

THA-THANG:

Mosey to Splash Pad. Descending Ladder.  Do 12 exercises, take a lap, and drop the top one. Do 11 exercises, take a lap, and drop the top one.  Etc…

  • 12 — 4-Count Shoulder Taps
  • 11 — 4-Count Hello Dolly
  • 10 — Lunges (each leg)
  • 9 — Merkins
  • 8 — Squats
  • 7— CDD
  • 6 — 4-Count Imperial Walkers
  • 5 — Dips
  • 4 — Step-Ups (each leg)
  • 3 — Single-leg Bridge (each leg)
  • 2 — Single-leg deadlift (each leg) (flamingos)
  • 1 — Burpee

STRETCHES:

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

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Recognized Snitch for outstanding consistency—a hallmark of all 8 HIMs who posted today. Took turns sharing something we’re thankful for.

Equalizer Block Party

SCENE: 30° & Windy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

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

  1. Lunges 
  2. BBS
  3. Dips 
  4. Shoulder taps
  5. Merks 
  6. Flutter Kicks 
  7. Burpees 
  8. Squats 

MARY: 

  • Fellowship Mosey™️

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Knee across
  • Child pose
  • Downward dog

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Are any of you suffering hardships? You should pray. Are any of you happy? You should sing praises. Are any of you sick? You should call for the elders of the church to come and pray over you, anointing you with oil in the name of the Lord. Such a prayer offered in faith will heal the sick, and the Lord will make you well. And if you have committed any sins, you will be forgiven. Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results.”

‭‭James‬ ‭5:13-16‬

Just be glad it’s not the Bearmuda Square…

THE SCENE: Beautiful, starry morning. 40s

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Rockettes
  • Tempo Squats

THA-THANG:

  • Bearmuda Triangle – four rounds, drop five reps on each round
    • 20 Merkins, bear crawl to next corner
    • 20 BBS, crawl bear to next corner
    • 20 Squats, mosey to next corner
  • Splash Pad – Playground – five rounds, drop reps each round
    • 25 Dips
    • 25 Step-ups
    • 25 V-ups
    • Run to playground, perform 5 pull-ups, return to splash pad
  • Tennis court
    • Lunge/Bernie suicides
    • Sprint suicides

MARY:

  • Box Cutters IC | Freddie mercury IC
  • Flutter kicks IC
  • Peter parker

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Follow the lead of our veterans, the spirit of F3, and the example of Jesus: Be about something bigger than yourself.

ANNOUNCEMENTS: Christmas Party

PRAYER

Splish Splash

THE SCENE: Cool, comfortable.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Grady Corns

THA-THANG:

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

 

  • Rows
  • Pull-ups
  • Dips
  • Flutter kicks
  • Mtn climbers
  • Step ups
  • Inch worms
  • Big boys
  • Shoulder Taps
  • SSH

 

MARY:

  • Hello Dolly IC 
  • LBCs IC 
  • Box Cutter 

STRETCHES:

  • Sit squat
  • Pigeon Pose
  • Butterfly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Be kind, for everyone you meet is fighting a hard battle.

ANNOUNCEMENTS: Qs, Coats, Brovember

PRAYER