F3 Knoxville

Category: Equalizer

Light Rail Tabata

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Bookman, Cheney, Ribbed
FNGs: None
COUNT: 5
WARMUP: tempo squats, rockettes, arm circles, grady corns

THE THANG: 1 min on / 30 sec rest x4

Light rails
Jump squats
Hand release merkins
Single leg speed skater squats
One arm rows

MARY: no time

ANNOUNCEMENTS:

COT:
Daniel 2:21

[21] He changes times and seasons;
he removes kings and sets up kings;
he gives wisdom to the wise
and knowledge to those who have understanding;

Daniel 4:34-35

[34] At the end of the days I, Nebuchadnezzar, lifted my eyes to heaven, and my reason returned to me, and I blessed the Most High, and praised and honored him who lives forever,

for his dominion is an everlasting dominion,
and his kingdom endures from generation to generation;
[35] all the inhabitants of the earth are accounted as nothing,
and he does according to his will among the host of heaven
and among the inhabitants of the earth;
and none can stay his hand
or say to him, “What have you done?”

Don’t Isolate yourself

AO: the-equalizer
Q: Ribbed
PAX: Snowbird, Stripped, Ice Cold, Headgear, Bookman
FNGs: None
COUNT: 6
WARMUP: three cherry pickers
30 SSH

THE THANG: Mosey over to the small pavilion and play poker.
spit into two teams. Winning team picks the workout for the losers and while the losers work the winners do core. Every 7th hand we take a lap.

total of 3 laps taken.

Fellowship Mosey(TM) back to the AO for stretching.

MARY: streaching

ANNOUNCEMENTS:
the 16th is F3 Convergence.

COT: Don’t Isolate yourself like a fool and only express your opinion. Remember F3 is a great place to walk along others and share your lifes with us.

Grateful for you HIM

18
Whoever isolates himself seeks his own desire;
he breaks out against all sound judgment.
2
A fool takes no pleasure in understanding,
but only in expressing his opinion.

#twodays

Beware The Haunted Forest

AO: the-equalizer
Q: Bookman
PAX: Blindside, Bookman, Cheney, mouthwash (Mike), Smithers, Snowbird, Stripped
FNGs: None
COUNT: 7
WARMUP: SSHs, LBACs, Arm Stretches

THE THANG: ruck around the woods, PT was done but at no cadence or planned schedule. great mumblechatter, dodged spiders and bats. No ghouls or goblins found. But it was spoooooooooooooooooookkkkyyyyyyy.

MARY: stretched our skeletons

ANNOUNCEMENTS: 11/16 convergence

COT: prioritize the right things. Don’t look at what you’re sacrificing, look at what you put as your priority

See You on The Dark Side of The Moon

AO: the-equalizer
Q: Bookman
PAX: Ribbed, Snowbird, mouthwash (Mike), Smithers, FunGi, Stripped, Cheney, Bookman
FNGs: None
COUNT: 8
WARMUP:
SSHs
Moroccan NightClubs
Tempo Merkins
Tempo Squats
Cherry Pickers

THE THANG:
Dora 1 partner does the exercise, other farmer carries two CMUs
100 WW3 SitUps
150 Deadlifts
200 Incline Merkins
250 Goblet Squats
300 Curls

MARY:
No time

ANNOUNCEMENTS:
Brolympics, Convergence in November

COT:
Remember to Rest!
– your body
– your mind
– your soul

It’s getting busier and busier this time of year. How good can you be for yourself and others if you don’t take care of yourself wholly- and Holy.

Physically you have to balance. Work hard, be strong- but recover! Listen to your body.

Mentally you have to turn it off. Reflect. Rejoice! Appreciate the ups and even the downs. You did something! You learned. Did you get better? Are you fulfilled? Are you focused? Refocused?

Spiritually you have to rest. Pray, meditate. Appreciate what The Lord provides and what his path for you promises. Your trust in Him should simplify things, and help you focus on the important stuff.

Good to be back

AO: the-equalizer
Q: Ribbed
PAX: Stripped, Snowbird, Cheney, mouthwash (Mike), Headgear, Smithers, High Heels (Henry Ritchie), Madoff, Ribbed
FNGs: None
COUNT: 9
WARMUP: one squat

THE THANG:

Four different stations after you partner up.
First patient one partner does an exercise while the other partner runs to the next station and runs back and switches with the other partner.
Do this three times and then go to the second station and run from the second station to the third station and so on and so forth

This is a classic ribbed workout, not much needs to be said. Except for the fact that because I did not have any instructions, it was like a bunch of wild horses, figuring out what to do and people were running around like chickens with their heads cut off.

MARY: stretching with ribbed

ANNOUNCEMENTS: don’t @channel the channel

COT:

“Whoever is slow to anger is better than the mighty, and he who rules his spirit than he who takes a city.”
‭‭Proverbs‬ ‭16‬:‭32‬ ‭ESV‬‬
bible.com/bible/59/pro.16.32.ESV