Equalizer – Page 104 – F3 Knoxville

200th F3 Workout!

September 8, 2019 Booster

THE SCENE: 68 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

A little of this and that to loosen up my old bones!

THA-THANG:

Run 1 mile & do pull-ups, pushups, and squats

Run 2nd mile & do more of the same

Run 3rd mile & did pushups, & calf raises

Ran another 3/4 of a mile

MARY:

Big Boi Sit-ups, FlutterKicks, Hello Dollies (What Up Girl?)

COUNT-OFF & NAME-O-RAMA

Just me there to celebrate my 200th F3 workout

CIRCLE OF TRUST/BOM:

Honestly, I prayed and thought about life, my strengths, weaknesses and opportunities for improvement throughout the hour workout. I thought a lot about Mr. Rogers and his family. I prayed for all of the men in F3 and especially for those men and that aren’t a part of our group but really need to be. I hope they find F3 and it helps them become better men like it has many of us.

MOLESKIN:

I didn’t do my planned Q and thought I would save it for another day.
ANNOUNCEMENTS:

Root!

September 4, 2019 Tank

THE SCENE: Warm
F3 WELCOME & DISCLAIMER almost forgot it
WARM-O-RAMA: intro to Spread Eagle Merkins
THA-THANG:
Mosey to the trail head. Hit the trail with flashlights on a mosey, stopping to do 20 3-ct merkins. High knees when we hit the grass at Admiral park.

5 station loop. Stop at each cone and do (reg,wide,diamond and spread eagle merkins) qty of 20 on first lap, 10, 5. On each lap stop at pavalon for 10 pull-ups.

Take a lap with only pull-ups and finish with flutters to 30. Take another lap w/o exercises.

Mosey back doing imperial walkers thru grass then mosey Thru woods back to CC Park. Stopping for 20 tempo squats and some rocketts. Bernie once out of the woods from pole to pole and then snake around the trail back up to the splash pad for 20 dips, 10 inclines and 10 declines. Snake around to the AO.

MARY:
100 LBCs, circle of pain with 5 Merkins
COUNT-OFF & NAME-O-RAMA

8 in attendance

CIRCLE OF TRUST/BOM:

“Be careful to thank God what you ask for” many times we are quick to ask God for things that will help us or others, we tend to forget about going back and thanking God for his intervention. Let’s make a greater effort to appreciate what God does for us and thank him for his many answered prayers.

MOLESKIN:
Don’t leave a Q in drafts or someone will stalk you. I found this message in my Q notes.

Tank, I’m watching you….always watching you! Waaa ha ha ha.

Im guessing it’s Woodshack or Doubtfire
ANNOUNCEMENTS:
Dad camp, dirt circuit, TTTP.

Can we do this without a GPS

August 26, 2019 Tank

THE SCENE: drizzle in the air. Perfect temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, tempo Merkins, cherry pickers, Rockettes.
THA-THANG we started off with doing a couple of laps around the track and up the hill stopping at six different locations to do 10 Merkins, 20 drydocks, and 30 squats. At each lap we stopped and did 10 pull-ups at the playground. After that, We did a lap and landed at the tennis court. Five stations including: Merkens, drydocks, squat jumps, BBS, plank jacks. Keep doing exercises until Americans have reached 20 and then rotate. Two rotations. After that, we just moseyed around the park and stopped occasionally to do some exercises including pull-ups, dips, Merkens, dry docks, and squats.

MARY:
Flutters x30
COUNT-OFF & NAME-O-RAMA
5 pax, good to see Cavalier slumming it at the Equalizer
CIRCLE OF TRUST/BOM:
Be the same person you are at church and around F3 As you are with your old high school buddies. Change your environment, don’t adapt to your environment.
MOLESKIN:
We got to explore the equalizer today. Fun GPS designs
ANNOUNCEMENTS:

Spacing is important

August 21, 2019 Tank

THE SCENE: Humid but cooler
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rocketts, cherry pickers, Merkins
THA-THANG:
Run around Course (roughly 1/8 mile) stopping at cones (6) to do exercise. Change exercise after each lap. Exercises were:

20 Merkins
20 plank jacks
5 burpees
30 dry docks

Mosey to lower lot and do side lunges with jumping 180 from one end to the other.

Mosey back up top to do another lap of 1/2 20 4-Ct LBCs and 1/2 20 4ct flutters
MARY:
No time for that mess
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:

Get to Know the Taste of Love (pulled from a MS devotion)

God, seeing what was happening on Earth, sends, as an act of love, His Son on a rescue mission to stop further deformation and to renew our likeness to God. Jesus Christ came to Earth to save people, to show us God’s love, and to show us how we should live to please God. He presents us our destiny and shows how this destiny will be fulfilled.

Christ came to this world because the Father wanted to be reconciled with humanity. God the Father wanted to fix the relationship we have with Him. He gave us the example of love. He wants us to trust Him and come to Him with no fear or dread.

The passage from the Gospel of Luke shows the picture of God that is dearest to me. This story shows God who is not a heartless judge, but a loving father. He is the Father that can feel sadness, joy, and who can be deeply moved. I can imagine how happy the father in this story was when he finally met his younger son! He was full of emotions! Before this meeting, the father was probably worried sick. He was wondering what was going on with his son. There were no mobile phones, so the son couldn’t call or text: “Hi dad! I’m in Jerusalem. Things are going great.” There was no Facebook or messenger (I know it’s hard to believe). There were no highways that could be used to travel quickly and visit your family. However, there was continuing uncertainty. That is why, when the father saw the son (even though the son looked nothing like the kid he used to be), he was delirious with joy! The moment he saw his son, he didn’t wait for his son to come to him. Instead, he ran toward the son and embraced him. The son, probably with tears in his eyes said: “Father, I have sinned against heaven and against you. I am no longer worthy to be called your son.” And what does the father do? He gives him presents! He doesn’t reproach his son; he is just happy that his son is safe. He accepts him back and forgets everything that has happened.

It’s exactly the same with you! It doesn’t matter what you’ve done, it doesn’t matter how dirty you feel. God loves you! You have the gift of God’s love. Do you know it?

MOLESKIN:
I believe the cone were too clustered when you do 60 Merkins in 20yds. Dry docks were not fun either.
ANNOUNCEMENTS

Rabid Foxes are after Tank

August 14, 2019 Tank

THE SCENE: Nice summer morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rockettes, Merkins, shoulder burners and stretching
THA-THANG:
Mosey long way around track and up to the splash pad parking lot for some Kraken. Do exercise and qty then run lap around perimeter. (50yds) after completing 4 exercises do 2 laps, after completing a full round run down to the playground and touch something.

1) 25 Merkins

2) 10 burpees

3) 30 squats

4) 20 OH press 35lbs 20 curls

5) CMU Farmers carry to center and back x2

6) bear crawl to center and back

7) SSH X30 (4-count)

8) 50 LBCs

After a while do Bernie Sanders around the perimeter.

about halfway into it, we took a break and ran 5 25yd sprints to get the body out of routine.

Ran down to lower lot and did one merkin at each parking line (15?)

MARY:
American Flag inspired me to do 50 flutter kicks
COUNT-OFF & NAME-O-RAMA
5 pax
CIRCLE OF TRUST/BOM:
God gives us our lives to make a difference. Although we I think we’re not worthy, he has created us to do great things. Example of a bar of iron not costing much in its simplest form, but when it is changed into paper clips, surgical needles, Spring is for watches, that little bit of iron is priceless. Challenge yourself daily to take what God gave you and use it for building his kingdom. Prayers for our wives and friends going through cancer
MOLESKIN:
I (Tank) Found out that a simple fox looking at me coupled with a light going off makes me freak out. I thought he was coming after me!, Also depending on the context, “run down to the playground and touch something” can get you in a lot of trouble.
ANNOUNCEMENTS:
Coffeeteria on Thursday at the dog pound