Equalizer – Page 105 – F3 Knoxville

Mid week battle

August 7, 2019 Crossbar

THE SCENE: nice..not too hot not too cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run a lap. Arm circle, reverse arm circles, cherry pickers then mosey to the splash pad
THA-THANG:
Large circuit. All stations 30 reps except burpees which are 10 reps. Run a lap after each exercise then continue to the next.

Stations are as follows

Burpees
60# sandbag clean
Big boy sit ups
Decline merkins
Trx band knees to chest
Lunges
CMU presses
Dips

Then while 1 person is running the other 2 people do synchronized merkins. When the person running gets back switch out and next person runs. The new pair continue with the synchronized merkins. Continue this pattern until 50 Merkins are complete. Follow this same pattern but change exercise to air squats. Stop at 100 air squats.

Mosey for one lap back to the AO

MARY:
30 big boy sit ups on a 4 count in cadence, 30 mountain climbers on a 4 count in cadence

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
A goal is just a dream with a timeline.
MOLESKIN:
As men we must make the choice to delay satisfaction. The main difference between a boy and a man is a man develops a plan, sticks with and continues to press on when challenged. Doing what sucks in the moment can sometimes be what is best for the future you.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

We are not done yet

August 5, 2019 Tank

THE SCENE: Perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The typical stuff
THA-THANG:

Mosey around the 1/4 mile track stopping for 10 pull-ups at playground, 20 4-count LBCs at gazebo and Suicides on 8 parking lines doing Bernie Sanders back to first line each time. Add one rep at each line. Lap 1) Merkins, 2) diamond Merkins, 3) wide merkins, 4) eagle merkins

I thought time was up but watch was wrong…….so……

extra lap stopping for 50 4-count shoulder taps, some ab exercise I forgot, another ab exercise I forgot, 10 Batman burpees, some V ups toe touches and combo of both

COUNT-OFF & NAME-O-RAMA
7 pax plus one future surgeon that ran early but had to leave for Memphis
CIRCLE OF TRUST/BOM:
Opportunity in our lives to spread the good news and be a light unto others. I talked about the opportunity kids have to reach their student classmates. Opportunities to share are in places that we overlook on a daily basis. Seek them and be a light.
MOLESKIN:
Great to see Proton back in the mix. Added Shooter as he was there early for a run and had to leave to go be a doctor
ANNOUNCEMENTS:
Convergence at big ball.

Anti-mundane Monday

July 29, 2019 Crossbar

THE SCENE: 68 degrees clear and absolutely perfect

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey for one lap, 15 side straddle hops in cadence, 10 little baby arm circles, 10 reverse direction little baby arm circles, mosey to pick up @Ribbed, 5 burpees, mosey back to AO.

THA-THANG:

Part 1
4 rounds
21 BBS, 21 dips, 21 Merkins run a lap

*BBS= big boy sit ups

Part 2

5 Carolina dry docks
10 pull ups
15 squats

Repeat as many times as you can in 15 minutes

MARY:
21 flutter kicks in cadence on a 4 count, 21 little baby crunches in cadence on a 4 count, 11 side crunches per side in cadence on a 4 count

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Workout was based hero WOD JT in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. The word is to not forget those who have sacrificed so we can have the freedom to get.to.the AO.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc
ANNOUNCEMENTS:
Convergence on August 10th.

Double A

July 28, 2019 Woodshack

THE SCENE: Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog over to the playground
THA-THANG:
Deck of cards

Clubs – big boys
Diamond- merkins
Spades – squats
Hearts – body builders
If any suite of 2-6 was drawn , sprint the field and back and perform pull ups as per number in the card
face cards 10 reps
ace -20 reps
joker – dealer choice of abs 20 -4ct

MARY:
Scissors

crunches

side crunches
COUNT-OFF & NAME-O-RAMA
4 pax
CIRCLE OF TRUST/BOM:
Double A= attitude and adversity

when adversity strikes , what’s your attitude ? The mind is powerful and having a positive mind can take you much further than the opposite

MOLESKIN:
Watch 50/50/50 on Netflix !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

7 of Diamonds

July 17, 2019 Toe Box

THE SCENE: Humid with some rain

WARM-O-RAMA:

4 mile pre-workout run
21 SSH
Some random stretching then mosey to tennis court.

THA-THANG:
4 cones around the track. Do the first exercise then run to next cone and continue with that until the 4th cone. Increasing each exercise amount until 28 then decrease by 7 until you are back to 7 reps.

7 – Burpees
14 – Up and under (per side)
21 – Rosalitas
28 – Plank and Sprint – 4 count to 28 and then sprint to next cone
21 – Superman/reverse superman (21 Mississippi count then roll to 6 for the same count)
14 – Imperial Squat Walker
7 – Mountain merkins (right, left, right, left) then 2 merkins; equals 1 rep.

MARY:
She wasn’t there today.
COUNT-OFF & NAME-O-RAMA
4 Pax
CIRCLE OF TRUST/BOM:

Pray for you enemies or anyone you don’t like for that matter. Matthew 5:4

MOLESKIN:
Prayed for Knoxville and Ladyjunk
ANNOUNCEMENTS: