F3 Knoxville

Category: Equalizer

The Equalizer Shuffle

THE SCENE: 50°. Feels like: 38°

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Rockettes

THA-THANG:

Partner up. Shuffle a playlist. Partner A runs down the splash pad ramp, around Stonehenge, and back while Partner B performs the first exercise; then they switch. Continue performing the first exercise in this manner until the song changes.

  • Dips
  • Step Ups
  • Imperial Walkers
  • Inch Worms
  • Squats
  • Flutter Kicks
  • CDD
  • Lunges
  • Alt Ab Curls
  • Merks
  • UGA Cheerleaders

 

STRETCHES:

  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: “You will not heal without people in your life.” -Jennie Allen

ANNOUNCEMENTS: CSAUP

PRAYER

President’s Day Trivia at the Equalizer

THE SCENE: Above freezing, clear morning… how long until coffee?!?

F3 WELCOME & DISCLAIMER: Done and Done

WARM-O-RAMA:

SSH IC x23 | LBAC IC each way x10 | Little bit of This/Little bit of That | Tempo Squats IC x10 | Rockettes IC x10 

THA-THANG:

Mosey to the Flagpole for 23 Derkins 

Mosey to Playground for 23 Rocky Balboas IC 

Mosey to Splash Pad for Presidential Trivia! 

Correct Answer = Do the exercise and reps on the cardboard

Incorrect Answer = Do double the exercise and reps 

  • 5 Burpees
  • 20 LBCs 
  • 10 Diamond Merkins
  • 30 Flutter Kicks
  • 20 Squats
  • 30 Mountain Climbers (2ct.)

3 Rounds; After each round Mosey to Dock for 25 CDD and Mosey to Rockpile for 21s Curls and 21s OHPress; Tricep Ext.; Rows 

Questions: ((Bolded questions were answered correctly))

Q: What does the “S” in Harry S. Truman’s name stand for?

A: Nothing 

Q: Which president made Christmas a national holiday?

A: Ulysses Grant 

Q: Who was the first and only U.S. president to serve non-consecutive terms?

A: Grover Cleveland

Q: Which president had turned down offers to play professional football?

A: Gerald Ford

Q: Which president was often mocked in the press for his unkempt appearance?

A: Abraham Lincoln

Q: Though three presidents (Adams, Jefferson, and Monroe) died on the 4th of July, which president was the only president to have been born on that date?

A: Calvin Coolidge

Q: Which president hated his painted portrait so much that he eventually burned it?

A: Theodore Roosevelt

Q: Which president and his wife hold the record for the longest-married first couple?

A: Jimmy Carter

Q: Who were the four presidents that were assassinated?

A: Lincoln, Garfield, McKinley, and Kennedy

Q: What state produced the most U.S. presidents?

A: Virginia (8)

Q: Who was the first American-born president?

A: Martin Van Buren 

Q: Which president and his wife attended Napoleon‘s coronation at Notre Dame Cathedral?

A: James Monroe

Q: Who was the first president to have written a biography of another president?

A: After he left office, Herbert Hoover wrote a biography on Woodrow Wilson

Q: Which president donated all of his presidential salary (and his congressional salary before that) to charity?

A: John F. Kennedy

Q: Which president put up the first Christmas tree in the White House?

A: Benjamin Harrison

Q: Which presidents also served as the Chief Justice of the Supreme Court? 

A: William Howard Taft 

Q: Which president served as both President and Vice President without being elected to either office? 

A: Gerald Ford 

Q: Who was the youngest person to become president? 

A: Theodore Roosevelt; 42 at the time of inauguration. JFK was the youngest *elected* at 44. TR assumed office after the assassination of William McKinley in 1901 

Of the questions answered correctly (and it wasn’t many), High Heels was the HIM who answered the questions; Choir Boy answered 1 right. 

MARY:

Fellowship Mosey part of the way back 

Ring of Fire (Down from 3)

COUNT-OFF & NAME-O-RAMA

12 HIMs; 0 FNGs; 1 DownRange (Shoota from F3Franklin)

Stripped, Ribbed, Choir Boy, High-Heels, Trunk, Aladdin, Snitch, Head Gear, Mouthwash, Inspector Gadget, Shoota, Blindside

CIRCLE OF TRUST/BOM:

As I am coming up on my 1 year F3 anniversary, I have been reading through Freed to Lead for the first time and am really gaining a lot of knowledge about the initial creation of F3 and what it has done for men across the country. I am so completely thankful for this group and what it has done in my life this past year. If you are iffy about this whole F3 thing, please read Freed to Lead! 

ANNOUNCEMENTS:

CSAUP this Saturday 2/26 at the Asylum at 6:30 am start HARD OUT at 9:00 am

Bring donations for the food and for The Wesley House

F3Knoxville Podcast is BACK! Subscribe, Download, and Listen on any of your podcast apps!!

Working for the Weekend

THE SCENE: 39 degrees with a windchill of -10 according to some
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25; Tempo Squat x10; Rockette x10; Little bit of this + little bit of that; Grady corns x10

THA-THANG:
Mosey to Bathhouse for an EMOM:

  • 5 pull-ups
  • 10 merkins
  • 15 squats
  • Every-minute-on-the-minute for 5 minutes.

Mosey to smokehouse to grab CMU’s.

CMU Dora. 1st person did the CMU work while 2nd person ran towards tennis courts to do the exercise. Switch and work your way down.

CMU / Run + Exercise

  • Curls / 10 Dive Bombers
  • OH Press / 10 Wide Merkins
  • Single-arm rows (right) / 10 Diamond Merkins
  • Single-arm rows (left) / 10 Hand-Release Merkins
  • Tri-press / 10 Merkins
  • Goblet Squat / 20 Side-crunches (right)
  • CMU Swings / 20 Side-crunches (left)
  • Blockees / 10 Squat-Jumps

We had enough time for a speed round thru some of this again with a shorter run.

MARY:
ABC’s — spelled our ABC’s in capital letters

COUNT-OFF & NAME-O-RAMA
13 HIM.

CIRCLE OF TRUST/BOM:
Philippians 3:17 — “Brothers, join in imitating me, and keep your eyes on those who walk according to the example you have in us.”

Giving of Our Hearts This Valentine’s

THE SCENE: Windchill makes it feel colder than it is.

F3 WELCOME & DISCLAIMER: Done and Done 

WARM-O-RAMA:

SSH IC x14 | LBAC IC x10 each way | Windmills IC x10 | Little bit of This; LIttle bit of That | Tempo Squats IC x10

THA-THANG:

Mosey to the field to find 6 stations. We will make a loop for 5 rounds. Cardboard has exercises, reps, and methods of traveling to the next station written on them

1st round= 5 reps; Total of 5 rounds, add 5 reps each round 

  • Station 1: 4ct SSH → Mosey to 2
  • Station 2: Monkey Humpers → Bear Crawl to 2
  • Station 3: 4ct Hello Dolly → Lunge to 4
  • Station 4: Jump Squats → Lunge to 5 
  • Station 5: Box Cutters → Bear Crawl to 6
  • Station 6: Merkins → Mosey back to 1 

Repeat 5 times, adding 5 reps each round 

Mosey around outside of cones for the SIX 

(Stations made a Heart shape for those who use STRAVA)

Bathhouse for a Cindy AMRAP (7 mins)

5 pull-ups; 10 merkins; 15 BBS 

MARY:

Ring of Fire = 3, 2, 1 

COUNT-OFF & NAME-O-RAMA

10 HIMs; 0 FNGs 

Blindside, Choir Boy, Ribbed, Aladdin, Snitch, Submarine, Mouth Wash, Tonka, Headgear, School Zone (Snitch & Tonka missed the picture) 

CIRCLE OF TRUST/BOM:

WE made a heart in the field today. Give your heart to your M this Valentine’s Day. My M and I have been having problems communicating and I am using this Valentine’s Day to reinvigorate our marriage, our communication, and our love. Having the PAX around me allows me to see incredible examples of good husbands, fathers, and men. 

 

ANNOUNCEMENTS:

2/26 CSAUP at the Asylum 6:30-9:00 am Check Slack for sign up link

Friday @ The Equalizer 2-11-22

THE SCENE: 31 degrees with a forecasted 39.  Clear skies.  Crisp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together touch toes – 20 count; feet apart right, left, middle – 20 count each; Grady Corn IC x 5; LBAC IC x 5 both ways; Tempo Merkin IC x 5; Down Dog – 20 count; Tempo Squat; mosey to the Smokehouse for a CMU then line up on the bigger basketball court
THA-THANG:
Phase 1 – Cardio Tabata – 20 work, 10 rest, 3 sets of each exercise before moving to the next, 20 seconds intermission between exercises

Exercises: (1) Side Straddle Hops; (2) High Knees in place; (3) Front Jacks; (4) Jump Squats

Phase 2 – Neapolitan Merkin EMOM – 3 rounds, each consisting of 10 reps of each of 3 merkin varieties (total – 9 min EMOM).  Run to the other side of the court and Bernie back to position after each set of 10 reps.

Merkin Varieties: Dip Merkin (hands placed on separate CMUs, chest dips into the space between the blocks before pushing back up); Standard Merkin; Derkin (feet on CMU, hands on the ground)

Example – PAX performs 10 Dip Merkins, runs to the other side of the court, Bernies back to position, and then rests.  When the next minute starts he performs 10 Standard Merkins, runs, Bernies, rests…

At the end, 90 Merkins have been completed – 30 of each variety

Phase 3 – Descending Ladder – the number listed before each exercise indicates the rep count.  Perform 10 all the way down to 1, then run across the court and through Smokehouse Gap before returning to position.  Once back begin again, only starting one step lower than before.

Ladder –

10 – Windmills (2=1)

9 – Over Head Press

8 – Deadlift

7 – 21’s (7 low, 7 high, 7 full)

6 – Leg Hammers (2=1)

5 – Blockees

4 – Iron Mikes (2=1)

3 – Switch Climbers (2=1)

2 – Front Raises

1 – Burpee

MARY:
three quarters of a lap around the track followed by flutter kicks IC x 20 and 60 seconds of stretching at the AO
COUNT-OFF & NAME-O-RAMA
9 – Aladdin, School Zone, Subarine, Choir Boy, Snitch, Swimmies, Stripped, Mouthwash, Trunk
CIRCLE OF TRUST/BOM:

Psalm 27:13 – I remain confident of this: I will see the goodness of the Lord in the land of the living.
MOLESKIN:
You don’t have to wait until Heaven to experience God and all his glory, love, and care.  He’s all around us.
ANNOUNCEMENTS:
CSAUP at Asylum on Saturday 2/26 – 6:30a start and 8:45a finish with food to follow.  This event is 2.0 friendly, as long as they’re cool.