F3 Knoxville

Category: Equalizer

Heavy PT at the Equalizer

THE SCENE: 62 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey over to the Smoke house

THA-THANG:

  • CMU Squat Press: 12 reps
  • CMU Lunges: 10 reps per leg
  • CMU Deadlifts: 12 reps
  • CMU Merkins: 15 reps
  • CMU Bent-Over Rows: 12 reps
  • CMU Russian Twists: 20 reps (10 per side)
  • CMU Farmer’s Carry: Set distance or duration (e.g., 50 meters or 1 minute)

Repeat exercises 1-7 for a total of 3 rounds ish. Ended up doing more 😉

Cool-Down (5 minutes):

  • Light stretching

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Madoff’s Challenge

THE SCENE: Dry and upper 50s, not typical June weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lots of stretching
THA-THANG:
Madoff is traveling a lot and doing 100 merkins and 100 squats a day.  So, we walked to various points in the park and did 100 merkins and 100 squats at each stop.  It was a heavy day, so we carried a rock.  Since yesterday was the anniversary of D-Day, we rifle-carried the rock as we walked.  We stopped four times.  We walked from the AO to the flag pole, then to the circle basketball court, then to the bathhouse, then to the new splash pad (where it was thoroughly analyzed and critiqued – verdict: downgrade), before returning to the AO.

MARY:
The workout was perfectly timed, so we didn’t have time for Mary.

COUNT-OFF & NAME-O-RAMA
5 HIMs

CIRCLE OF TRUST/BOM:
Talked about D-Day and the fact that for most of those soldiers: the first time they flew in a plane, they had to jump out of it; the first time they were in a boat, they exited hauling gear and faced bullet fire; and the first time they left home, they had to kill or be killed.  That generation was just made different and probably better.

MOLESKIN:
Prayers for the summer, everyone traveling, and Snowbird’s grandfather.

ANNOUNCEMENTS:
Nothing mentioned, but we probably forgot something.

Proton Can Do More Burpees in 40 seconds…

THE SCENE: Exceptionally comfortable until we started working…

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Picker IC | Windmills IC
  • Grady Corns IC | Rockettes IC
  • SSH IC

THA-THANG:

40sec on each exercise. 20sec rest. Do a round, then take 3,2,1 CW laps around track. Stations included:

  • Lunges
  • Monkey Humpers
  • Squats
  • Burpees
  • Mountain Climbers
  • Flutter Kicks
  • Imperial Walkers

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Figure 4

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  “Do the right thing, for the right reasons, and you will win in the end.” –Jocko

PRAYER

Chasing Light Poles

THE SCENE: Upper 50s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching and warming was accomplished.
THA-THANG:
Run to a light pole and do 10 jump squats, 10 merkins, and 3 burpees.  Run to the next light pole and do the same set of exercises, same reps.  Run to the next light pole, etc.  Once back at the first pole, do 23 SSHs on a 4 count.  Then repeat until time.  There were 19 stops per lap around the park, but we did some light poles twice because we passed them both ways.  Most of us made it to 24 light poles, but Snitch and Mouthwash made it to 27.  Potato Head had to leave early or he would have done 30 something.

Fellowship mosey back to the AO.

MARY:
We had time to do ATMs to cash out before the weekend.

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:

My 23rd anniversary is tomorrow.  Be nice to your wives, especially if you have kids and are busy.  Nuff said.

MOLESKIN:
Prayers were said, especially for everyone traveling for the summer.

ANNOUNCEMENTS:
Hardship Hill on Monday