Equalizer – Page 101 – F3 Knoxville

The test of suffering

December 14, 2019 Mouthwash

THE SCENE: chilly w/ some wet ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x20); Windmills (x10); Rockettes (x10); BAC (x10 both directions); Tempo Merkins (x10); Little bit of this and a little bit of that.
THA-THANG:

Mosey to playground:

Pull-ups to failure
Merkins to failure

Lap around track.

Four corners around track:

10 merkins; 20 BBS; 30 squats at each corner.

Mosey to waterpark.

20 dips + 20 box jumps, then make a lap around the outhouse (x5)

Mosey back to playground

15 pull-ups in cadence. Up and then slowly went down to 5-count.

Mosey back to AO for 10 tempo merkins.

MARY:
no time fo dat
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about suffering. I’ve had several people I’ve been walking with who are going thru some serious suffering. Seems like we all know people in our life who are in the midst of it. You just have to live long enough and you will suffer.

I’ve been reading thru Job. Reminded the guys about Satan coming to God, God pointing out Job, and Satan’s accusation that Job is ONLY worshipping God because of how much God has blessed him. So, God allows Satan to take away those blessings and Job enters probably the most extreme suffering known on earth. Job’s faith was being tested to see if it was genuine. Was he worshipping God for the gifts God had given him or because God was God?

Job said — “The Lord gave, and the Lord has taken away; blessed be the name of the Lord.”

The test of suffering is coming to each one of us, and we probably have friends walking thru it right now. Let’s come alongside them, pray and encourage them, and bless the name of the Lord.

Q on the fly

December 7, 2019 Bartman

THE SCENE: upper 30’s

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

OYO stretches
Tempo merkins
Tempo squats

THA-THANG:
Mosey to the playground

10 pullups, 10 merkins, 10 big boys – then run to top of hill and do 2 burpees. Rinse and repeat dropping 1 rep each time until you get to 1 pull up, 1 merkin, 1 big boy.
Stay at top of the hill for some Paula Abdul across the parking spaces. Bear crawl forward 2 spaces, do 10 dry docks, then crawl backward 1 space and do 10 SSH. Keep this up until you reach the garbage cans.
Mosey to the CMU pile
- 50 overhead press
- 25 bench press
- 25 cmu merkins
- 25 squats
- maybe some other stuff….it’s all a blur now!
Mosey back to the AO

MARY:
Pickle Pounders x 25

COUNT-OFF & NAME-O-RAMA
Snitch, Stretch, Stripped, Bartman

CIRCLE OF TRUST/BOM:
Talked about my wife’s recent mission trip and how it has opened her eyes to the materialistic world we live in here in America.

MOLESKIN:
Today was a shotgun Q, because the scheduled Q was MIA. We got in some good work though….big thanks to Snitch for co-Qing the CMU part.

ANNOUNCEMENTS:

Simple, effective and together

December 4, 2019 Tank

THE SCENE: Cold, 33 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, cobras, Merkins, squats

THA-THANG:
Mosey to the back lot for some Kraken

Merkins 20
Dry docks 30
LBCs 30
Burpees 15
Get ups 10 each side
Overhead claps w/ squat 20
crab toe touches (bear if needed) 30 total
Inch worms 15

after each exercise run around perimeter then to next exercise. After 1st round do two laps.

Take two “breaks“ for four 50 yard sprints

MARY:
Flutters, box cutters, cobras
COUNT-OFF & NAME-O-RAMA

12 pax includes 1 FNG “Stretch”

CIRCLE OF TRUST/BOM:
God forgives. We should also. I gave an example of a television show my wife and I were watching about how a woman was able to forgive another woman for some very evil things that she did to her. How many times have we needed forgiveness from God and he immediately forgives us if we trust and ask through him. How selfish can it be for us to not forgive someone who hurts us.
MOLESKIN:

Welcome FNG Stretch! Great work by the PAX this morning. I was definitely feeling tired this morning and honestly felt like sleeping in but I’m always glad I don’t. The energy and fellowship kept me going.

ANNOUNCEMENTS:
3rd F this weekend. Forgot to mention Ski trip Feb 7th and Lunch tomorrow at Bearden field house

25s

November 20, 2019 Tank

THE SCENE: 37 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We tried to do deconstructed SSHs but failed. 5 Cherry pickers, 25 Imperial Walkers , this and thats
THA-THANG:

Mosey around the park stopping occasionally for 25qty of these exercises (in no particular order)

pickle pounders, basketball court line touches, v-ups, Merkins , burpee’s, line jumpers, dips, inclines, crab jacks, plank jacks, American hammers, CMU curl and press, CMU American swings, shoulder taps, dry docks , LBCs…a couple more I forgot.

We did a few sprints and Bernie sanders along the way as well. Finished with some high knees, low knees and side shuffles at the tennis courts.

MARY:
Box cutters x25
COUNT-OFF & NAME-O-RAMA

11 pax

CIRCLE OF TRUST/BOM:
Give your wife attention. Kiss your wife. Forgive her, tell her sorry first.
MOLESKIN:
Good size crowd today. The Q might have been a little wonky with a last-minute fill-in, but I think we got a sweat going
ANNOUNCEMENTS:
None

Tomato, Tabata

November 11, 2019 Choir Boy

THE SCENE: 40ish. Not wet. Not bad.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 on a 4 count

Baby arm circles forward x 10 on a 4 count

Baby arm circles backward x 10 on a 4 count

Some Michael Phelps

A little bit of this and that

Cherry pickers x 5 on a 4 count

THA-THANG:
Mosey to Assault Alley to pick up the CMUs

We survived that, so we moseyed to the flag pole with our CMUs

Tabata workout – 20 seconds of an exercise (as many reps as possible) followed by 10 seconds of rest. Rinse and repeat for 8 rounds of each exercise. After the last round of each exercise, run a lap around the track. Wait for the six (didn’t take long) so that we are all together and start another 8 rounds of the next exercise. We had time for these exercises:

Merkins

Curls

Rows

Overhead presses

We ran 4 laps, which should be about a mile.

We returned our CMUs to Assault Alley and survived again, so we moseyed back to the AO for Mary.

MARY:
We arrived at the AO right at 6:15, so no time for Mary, unfortunately.

COUNT-OFF & NAME-O-RAMA
5 PAX strong today. In addition to the 4 tagged, Stripped was also there to make 5, but his name did not show up in the tags.

CIRCLE OF TRUST/BOM:
I have been doing tabata workouts lately because I hate them, so I’m doing them to get better and hopefully hate them less (that part is definitely not working). They are also good mental lessons for life. They force you to focus on the task immediately in front of you as it comes to you, one round at a time. If you think about the whole circuit of 8 rounds, then it is daunting and you may not finish. But, if you focus on each step at a time, then it gets easier, relatively speaking. Such is life. Focus on what is in front you. See Matthew 6:34 (“Therefore, do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”).
MOLESKIN:
Happy Veterans’ Day to all who have served and are serving. Thank you all.
ANNOUNCEMENTS:
Nothing mentioned, probably because it was the Monday after Brolympics. I was still sore from Saturday. And now, I’m sore from today, too.