F3 Knoxville

Category: Equalizer

Gator Rasalin and Latin

THE SCENE: 32 and windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH

5 merkins

right over left strech

left over right strech

LBAS Forwards

LBAS Backwards

 

THA-THANG:
Mosey to the tennis cort with some tunes and a smartphone. Using the SeatDeck app we will play 54 card pickup. Every suite has a excersie and the number of reps are based on the number 10,Jack,Queen, King, and Ace are all 10.

To keep us warm every 10* cards we ran a lap around the feild.

Spades = Sholder taps 4X

Clubs = V-Up

Dimonds = Merkins

Hearts = BBS

Jokers 10 Burpees

 

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Provervs 6:20-29 – Had to be there.

MOLESKIN:
* AKA at the Q’s discretion. 

ANNOUNCEMENTS:
Stay warm my friends

Think Warm Thoughts

THE SCENE:  Think Warm Thoughts 2022-01

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Let’s get moving

THA-THANG:

Set a 35 minute timer. Crank up some warm tunes. Start your timer & keep track of how many rounds you complete during the allotted time. You may choose either exercise in a given pair each time through.

A round is:

  • 5x Hello Dolly OR Freddie Mercury
  • 10x Butt Kickers OR High Knees
  • 15x Calf Raises OR Bridges
  • 20x Merkins or Dry Docks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

How can you take a step in your 3rd F? Join the Slack Channel? Join the Bible study? Take a step.

Planting Flowers @ The Equalizer 1/5/22

THE SCENE: Mid 30s and dry.  Partly cloudy.  High spirits.  All PAX arrived on time, including an FNG
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together and touch toes for 20-count; Windmills IC x5; Sumo Squat for 20-count; Rockettes IC x6; Grady Corns IC x5; Tempo Merkins IC x5; Mosey to the Flag Pole
THA-THANG:
Insert information about the workout.

* All exercises performed to Moby’s “Flower” cadence (“green Sally up, green Sally down…”)

* run lap around entire park between rounds – clockwise on the track leaving from Flag Pole and following track all the way past the tennis court to where it exits onto the road, then uphill and counterclockwise around Stonehenge, up and across the Splash Pad, down to the Bathhouse, windy path towards the docks, run the culdesac, back down the road beneath Bermuda Triangle and to the track entrance, track to Flag Pole…approx 0.65 miles.  Return for the Six once you finish.  Standing 10-count before beginning next round once the PAX has returned.

  • Round 1 – Hand Release Merkins
  • Round 2 – Squats
  • Round 3 – Leg Raises

MARY:
One final Lap+ around the track (from Flag Pole all the way around and back to the AO)
COUNT-OFF & NAME-O-RAMA
12 HIMs – FNG “Gurney”, Stripped, Blindside, School Zone, Choir Boy, Aladdin, Mouthwash, Snitch, Tank, Ribbed, Tonka, Trunk
CIRCLE OF TRUST/BOM:
When it comes to goal setting and goal achieving, fear is enemy number one for a lot of people.  Fear and self-doubt do not come from God.  He is not a fearful God, and we are made in His image.  Give your fears to God, and let His promises be a tailwind to propel you towards your achievements.  He will impower you to take the necessary actions.  He won’t do it for you, so you must make repetitive decisions to persevere, and those decisions will be rewarded when you reach your achievement and feel the satisfaction of proving yourself to yourself.
MOLESKIN:
Isaiah 41:9-10 – I took you from the ends of the earth, from its farthest corners I called you.  I said, “You are my servant;” I have chosen you and have not rejected you.  So do not fear, for I am with you; do not be dismayed, for I am your God.  I will strengthen you and help you; I will uphold you with my righteous right hand.

Equalizer—Snow guts, snow glory

THE SCENE: An inch or two of snow, power out at the equalizer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

26 Side straddle hops 

15 Baby arm circles

15 Backwards baby arm circles

20 Seal claps Grady Corns

4 Cherry Pickers

10 Tempo Squats

THA-THANG:

Alternate between 10 dips 10 box steps while other group does 5-10 pull ups

R&R

Alternate between 10 Incline and 10 decline merkins while other group does 10 V ups on pull up bars.

R&R

Mosey

Alternate lunges up the hill, 20 Calf raises 3 ways (toes straight, turned in, turned out) while other group gets a rock and does 20 curls for biceps, 20 overhead extensions for triceps 20 rows for back.

Mosey

15 Carolina dry docks

20 Mountain climbers

Mosey

Repeat lunges/rocks

Mosey to AO

MARY:
Carolina dry docks at AO until times up

COUNT-OFF & NAME-O-RAMA
12 men braved the snow and VQ this morning

CIRCLE OF TRUST/BOM:

As we think about New Years and what we would like to accomplish this year, like in everything, Jesus is our perfect example.

Luke 2:52–And Jesus grew in wisdom and stature, and in favor with God and man.

From this, we can see 4 categories of goals to stay well rounded in our efforts to progress:
Wisdom—intellectual

Stature—physical

Favor with God—spiritual

And man—social

Each of us have gaps in our lives between who we are and who our best self could be.  So as you think about any of these gaps you see in your life, I’d invite you to think about  this quote from Russel Nelson—

“What would you do if you had more faith? Think about it. Write about it. Then receive more faith by doing something that requires more faith.”

Let God into the process—He is deeply and personally invested in  you and what you are becoming. He is aware of and grateful for every effort you make to be just a little better. No effort is wasted.

21’s and 7’s in 2021

THE SCENE: 70 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21 SSH

7 Cherry pickers

21 little baby arm circles forward, backwards

10 OH Claps

11 seal Claps

THA-THANG:

  • mosey to top of park
  • 21 Merkins
  • Run down to lower parking lot
  • 21 Squats
  • Run up to the Bearmuda Triangle
  • bearcrawl up the first angle
  • Run to Top of the world
  • 21 V-Ups
  • Run back to Bearmuda Triangle
  • bearcrawl the 2nd angle torwards the Dock
  • Run to Dock
  • 21 CDD
  • Run Back to Bearmuda Triangle
  • Bearcrawl last angle
  • Run back to the Top of the park
  • Rinse and repeat

Getting close to time  for Mary, so we Mosey to the flag pole

Moment of silence for all those men and women service members who lost their lives this year. We get the freedom to workout in a park because of those members.

Ring of fire to 6:15

MARY:

COUNT-OFF & NAME-O-RAMA

FNG – Toretto

CIRCLE OF TRUST/BOM:
Romans 8:28 – The Lord this year was faithful in ways I could never have thought. The Lord works all things for the good. That “the good” it’s not inside our view or our thoughts of Good. It’s God! It’s God’s good and his doing is better than we could think.
MOLESKIN:
Grateful for you men.

ANNOUNCEMENTS:
Happy New Years.