Equalizer – Page 41 – F3 Knoxville

It Was Paul’s Fault

December 9, 2022 bookman

THE SCENE: WE FINALLY SAW THE DADGUM MOON.
F3 WELCOME & DISCLAIMER Administered accordingly
WARM-O-RAMA:
SSH,Tempo Squats,Cherry Pickers, Gradycorns
THA-THANG:

Look: Y’all don’t realize that it was all Paul and Linda that broke up The Beatles. Yoko is wildly misunderstood and one of the greatest artists of the 20th Century. She gifted us some amazing songs and shared her husband’s (can’t remember his name) musical gifts with the world. You should all be thankful for her that he was able to continue on after Paul stole the band away and broke it up.

We had some Tabata at the Splash Pad benches to some Jingle Rock n’ Roll. 20 seconds of work, 10 seconds of rest, do it 8x then rest for a minute.

Dips
Step Ups
CDDs
Run from the splash pad, to the bath house, around stonehedge, then back to splashpad
Imperial Walkers
Merkins
Lunges

Mosey to the bath house for 50 second wall sits, then watch YHC fall flat on his keister.
Mosey to Flagpole for a 30 sec plank.
Fellowship(TM) Mosey to the #shovelflag. Will request to start implementing Friendship Mosey in the future. Ask Blindside what that is.
MARY:
Nada.
COUNT-OFF & NAME-O-RAMA
11 PAX, No FnGs
CIRCLE OF TRUST/BOM:
Get your rest you animals. We can only be our best when we’re feeling our best.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Judge not

November 30, 2022 Ribbed

THE SCENE: 59 and wet but the rain cleared out right before the beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

10 count motivators

10 count OH Claps

10 Seal claps

10 Moroccan night clubs

10 Tie Fighters

10 Reverse Tie Fighters
THA-THANG:
Mosey to the Flag pole.

a little of a like a Tabata
7 rounds 20 seconds on and 10 seconds rest
merkins
squats
BBS
Step ups

Mosey to the playground

7’s with burpees and pullups at the bathhouse.

afterwards fellowship mosey back to the AO

MARY:
NA
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:
Matthew 7:1-6

Remember this with your children.

Stolen Volvo? Just another Monday at The Equalizer.

November 28, 2022 Stripped

THE SCENE: Met at bathhouse due to abandoned Volvo & the associated sheriff’s deputies.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Windmills | SSH IC | Rockettes
cherry pickers IC

THA-THANG:

Bearmuda Triangle – THREE rounds, drop five reps on each round
- 20 Merkins, bear crawl to next corner
- 20 BBS, crawl bear to next corner
- 20 Squats, mosey to next corner
Splash Pad – Playground – five rounds, drop reps each round, lunge back
- 25 Dips
- 25 Step-ups
- 25 V-ups
- Run to playground, perform 5 pull-ups, return to splash pad

COUNT-OFF & NAME-O-RAMA

PRAYER

Batting Practice

November 16, 2022 Choir Boy

THE SCENE: High 30s/Low 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, windmills, little baby arm circles forward and backward, some Michael Phelps, hokey-pokeys, and tempo squats

THA-THANG:
Mosey to the flagpole

We only had 5 PAX to start, so we couldn’t easily divide up and play Ghostman Baseball. Instead, we stayed together and did some Ghostman Baseball batting practice.

We rolled one exercise ball to determine the exercise at each base, and we rolled the second exercise ball to determine the exercises at home. Since we stayed together, each PAX rolled once at home and we did those exercises together before moving on to second base, third base, and home. In between each hit (single, double, triple), we ran back to home for more exercises.

On our way to second base one time, we ran into a walker who asked what we were doing. We said, “exercising, join in.” And, he did. Turns out it was Potato Head who was named at the Arsenal and had just moved from Maryville to right across the street from the Equalizer. Small world. So, we ended with 6 PAX.

Two of Mouthwash’s rolls landed on burpees for a total of 35. We did an extra 15 to get to a nice round 50 before ending.

Fellowship mosey back to the AO

MARY:
We had about a minute left, so we did some ATMs to cash out.

COUNT-OFF & NAME-O-RAMA

6 HIMs

CIRCLE OF TRUST/BOM:
It’s not our job as Christians to stop the apocalypse. It’s our job to spread the good news of Jesus to the world.

MOLESKIN:
Prayers for the HIMs and their families dealing with illness and Potato Head’s family for their recent and unexpected loss.

ANNOUNCEMENTS:
F3 is participating in some Christmas parades. Check Slack or ask around.

Aladdin loves early 2000s pop-punk. Part 1.

November 14, 2022 Stripped

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Abe Vigoda IC | SSH IC | Cherry Pickers

THA-THANG:

40sec on each exercise. 20sec rest. A-Side round, then B-side, then take 2 laps around track. Stations included:

A Side // B Side
Hand-Release Merkins // Inch Worms
Monkey Humpers // Dry Docks
Diamond Merkins // Boat Hold
LBCs // BBS
Bear Crawl // Shoulder Taps
Imperial Walkers // Calf Raises

PAX worked right up to the 45min mark, so no time for Mary.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Boys do what they want to do. Men do what they have to do.

PRAYER