F3 Knoxville

Category: Equalizer

New Cameos Daily

AO: the-equalizer
Q: Bookman
PAX: Bookman, Stripped, Ribbed, Swimmies (Nathan Chesney), Cheney
FNGs: None
COUNT: 5
WARMUP: mosey’d to flagpole, did some lbacs, rockettes, twisties, and SSHs

THE THANG:
Lap full effort, 20 merkins, 30 squats, 20 mountain climbers. Repeat once

2 laps, half effort, 30 sec plank, 15 lunges each leg, 10 burpees

200m sprint, slowsy to flagpole, 50 SSHs, 30 dips, 40 squats

200m sprint, 10 merkins, 15 bbs, 15 iron mikes

MARY: stretching it out

ANNOUNCEMENTS:

Coffeteria 12/23/24
Cofeeteria/bourbonteria 12/27/24
Service Opportunities- check Slack channel
F3 Smokies convergence 1/4/25
Triple hot toddy Q 1/11/25
Emergency contact sheet to be attached to AO channel shortly- voluntary

F3 in the Nude this coming summer

Gaetz and Snookie have Cameos if you’re looking for a good, quirky Christmas gift for a loved one.

COT: make sure to rest your mind, body, and spirit

Weather App Letdown Tabata

AO: the-equalizer
Q: Cheney
PAX: Ribbed, Stripped, Cheney, Snowbird, Bookman, Smithers
FNGs: None
COUNT: 6
WARMUP: Tempo Merkins, Grady Corns, SSH

THE THANG: Tabata

Calf raises
Merkins
Squats
Plank Jacks
Reverse Lunges
Shoulder Presses
Step ups

MARY: Stretching with Cheney

ANNOUNCEMENTS: F3 Smokies convergence

COT: It’s a stressful time of year, prioritize so you don’t get overwhelmed

MBA Workout

AO: the-equalizer
Q: Ribbed
PAX: Stripped, Cheney, Bookman, Headgear, mouthwash (Mike)
FNGs: None
COUNT: 6
Warm-Up (5 minutes)
– SSH (Side Straddle Hops) – 25 IC
– Imperial Walkers – 20 IC
– Merkins – 15 IC
– Tempo Squats – 15 IC

The Workout: MBA Circuit
(Mind, Body, and Attitude)
3 Rounds – 10 minutes total
1. Mind:
– Bear Crawl to designated point (~10 yards), then Crawl Bear back.
– Plank Hold for 30 seconds – focus on controlling breathing.
– (Engages discipline and focus to build resilience.)
1. Body:
– 20 Merkins (modify as needed).
– 15 Burpees (fast-paced for endurance).
– (Pushes physical limits—train strength and stamina.)
1. Attitude:
– Run a lap (~50 yards) and back – twice.
– 20 Jump Squats (power through the burn).
– (Challenges mental grit to keep pushing through fatigue.)

SEVEN’s
BBS at the Pavilion and 1 Pull up at the Bathhouse

100 BBS or 200 LBC’s

Imperial Walkers 31

1 minute of stretching.

BOM

“Whatever you do, work heartily, as for the Lord and not for men.” – Colossians 3:23

“Men, in everything we do—whether it’s crushing a workout, leading at home, or serving in our communities—let’s give it our all. God calls us to strive for excellence, not for recognition, but to honor Him with our efforts. The grit we show here in the gloom strengthens not just our bodies but our spirit and leadership. Let’s carry this mindset forward today—work heartily, lead boldly, and lift one another up!”

Thirty-six

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Ice Cold, Madoff, Cheney, mouthwash (Mike), Ribbed, Headgear
FNGs: None
COUNT: 8
WARMUP: SSH, Arm Circles, Grady Corns, Squats, Merkins

THE THANG: 12 of Diamonds (12 reps plus 36 sec hold 3x around the path)

Merkins + planks
Jump squats + chair sits
Flutter kicks (36x) + hollow body/boats
CDDs + planche planks
Side crunch (18 per side) + side plank (18 sec per side)

MARY: no time

ANNOUNCEMENTS: na

COT: Gal 5:25 “If we live by the Spirit, let us keep in step with the Spirit.”

Double Dora

AO: the-equalizer
Q: mouthwash (Mike)
PAX: Cheney, Headgear, Madoff, mouthwash (Mike), Smithers, Snowbird, Stripped
FNGs: None
COUNT: 7
WARMUP: ssh, imperial walkers, Tn rocking chairs, tie fighters, tempo merkins.

THE THANG:

Mosey to top parking lot for a Dora. One partner stays while one does a lap around Stonehenge.

– 100 hr merkins
– 200 box cutters
– 300 squats

To splash pad for 2nd Dora. One partner stays while other does a lap around the parking lot
– dips
– Decline merkins
– Step ups
– Bulgarian split squats

MARY: nope

ANNOUNCEMENTS:

COT:

Colossians 3:12-15

[12] Put on then, as God’s chosen ones, holy and beloved, compassionate hearts, kindness, humility, meekness, and patience, [13] bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive. [14] And above all these put on love, which binds everything together in perfect harmony. [15] And let the peace of Christ rule in your hearts, to which indeed you were called in one body. And be thankful.