F3 Knoxville

Category: Equalizer

Around the World

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Ice Cold, Ribbed, Stripped, mouthwash (Mike), Madoff, Bookman, Cheney
FNGs: None
COUNT: 8
WARMUP: SSH, Rockettes, LBACs, Cherry Pickers – Yeah, I’m vanilla

THE THANG:
6 stations around the world on both halves of the bball court. 6 M.O.T. to get to stations

Stations with CMUs:
Bent Over Rows, Blockees, American Hammers, Curls, Chest Presses, Squats

M.O.T.
Bear Crawl, Crawl Bear, Super Marios, Crab Walk Forward, Crab Walk Backward, Fellowship Mosey

–> Crab Walks turned to Lunges

Cold felt invigorating, still sore from Wedensday, good laughs

MARY: Each PAX got to choose 1 round. Finished up with Stargazers as Q had to grab the word from his vehicle.

ANNOUNCEMENTS: F3 RoCo Convergence in Dec

COT:

Marcus Aurelius -> Meditations, Translation by Gregory Hays

Book 7 Verse 22:

“To feel affection for people even when they make mistakes is uniquely human. You can do it, if you simple recognize: that they’re human too, that they act out of ignorance, against their will, and that you’ll both be dead before long. And, above all, that they haven’t really hurt you. They haven’t diminished your ability to choose.”

Waked and Baked/Just 3 More

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Bookman, Cheney, Ribbed, Stripped
FNGs: None
COUNT: 5
WARMUP: SSHs, Cherry Pickers

THE THANG:

Heavy Day has been postponed until Friday.

We met at the splashpad/dispensary. Turns out that the only pipes that seem to work there aren’t kid friendly.

However, we nefariously did a Tabata as prescribed that would have made Choir Boy proud.

Incline Merkins
Iron Mikes
Freddies Mercury – and done to Another One Bites the Dust!
Dips
Merkins
Squats
Planks
LBCs

MARY: Just 3 more to go. Some stretching as well

ANNOUNCEMENTS: RoCo Convergence in Dec

COT: What are your motives? A.B.A.Y.

Monday Runday

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Blindside, Bookman, Cheney, Headgear, Ice Cold, Madoff, mouthwash (Mike), Ribbed, Smithers
FNGs: None
COUNT: 11
WARMUP: who needs a warm up?

THE THANG: RUN till time

MARY: stretch

ANNOUNCEMENTS: na

COT:
Hebrews 12:1-2

[1] Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us,

[2] looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

Sin, no matter how enticing in the moment, hinders us from our race of faith. Let us, together run with endurance as we look to Christ!

EMOM

AO: the-equalizer
Q: Cheney
PAX: Madoff, Bookman, Stripped, Ribbed, Ice Cold, Cheney, Headgear, Snowbird, mouthwash (Mike)
FNGs: None
COUNT: 9
WARMUP: Rockettes, SSH, cherry pickers

THE THANG:
10 min EMOM of 3 exercises
1st 5 min are 5 reps each and 2nd 5 min are 10 reps each
First set of exercises
Push ups
Nose to knees (Each Leg)
Squats

Do a lap

2nd set
Dry Docks
Plank jacks
Lunges

Do a lap

3rd set
Diamonds Push Ups
BBS
Twinkle Toes (not sure we did these right)

MARY: no time

ANNOUNCEMENTS: Brolympics on 11/16 doubling as the 9 yr convergence

COT: It’s Veterans Day. Make a special effort today to honor those who have served and are currently serving in our military.

Got The Led Out

AO: the-equalizer
Q: Bookman
PAX: Stripped, Smithers, Ice Cold, Cheney, Bookman
FNGs: None
COUNT: 5
WARMUP: SSHs, LBACs, Cherry Pickers, Mosey to Splashpad

THE THANG:

Tumblin Dice

Burpees in the middle
XYs, Catalina Wine Mixers, The Bruce’s or The Caits, Dead Bugs, Upper Deckers on the outside

Roll the dice and use that number for the amount of reps at each station, always coming back to the middle after each outside exercise

Pax was nervous Q would make them do double the number of burpees in the middle. Like Danny Glover in Lethal Weapon, Q is too old for that ish.

We listened to Physical Graffiti.

MARY: none

ANNOUNCEMENTS: 11/16 convergence

COT: practice gratitude every day, even in the hardest of times