F3 Knoxville

Category: Equalizer

No One Actually “Enjoyed” This

THE SCENE: Clear and 60ish. 2 Pre-Rucked. 

F3 WELCOME & DISCLAIMER Done and Done

WARM-O-RAMA:

SSH IC x15

Tempo Squat IC x10

Arm Circles IC x 13

Tempo Merkins IC x10 

Cherry Pickers IC x5 

THA-THANG:

Mosey to Flagpole to play, “Find the Cardboard” 

1 burpee for every second it takes the PAX to find the workout (10 seconds = 10 burpees).

Carry the cardboard to the playground. 

  • 25 Smurf Jacks 
  • 15 Plank Jacks (4 ct)

Mosey to Tennis Courts 

THE MADNESS LADDER

4 Rounds, 1 lap at your own pace between rounds

  • 10 Merkins, 20 Flutter Kicks, 30 Squats 
  • 20 Merkins, 30 Flutter Kicks, 40 Squats 
  • 30 Merkins, 40 Flutter Kicks, 50 Squats 
  • 40 Merkins, 50 Flutter Kicks, 60 Squats 

Work your way back down the ladder 

MARY:

We spent our Mary time cheering Tweet-E on as he was the only HIM to go all the way UP and DOWN the Madness Ladder

COUNT-OFF & NAME-O-RAMA 

15 HIMs with 0 FNGs

CIRCLE OF TRUST/BOM:

With the gift of knowledge, we understand the meaning of God. The gift of knowledge is more than an accumulation of facts. Knowledge is often confused with both wisdom and understanding. Like wisdom, knowledge is the perfection of faith, but whereas wisdom gives us the desire to judge all things according to the truths of the Faith, knowledge is the actual ability to do so. Like counsel, it is aimed at our actions in this life. In a limited way, knowledge allows us to see the circumstances of our life the way that God sees them. Through this gift of the Holy Spirit, we can determine God’s purpose for our lives and live them accordingly.

Like wisdom, knowledge perfects the virtue of faith. The aims of knowledge and wisdom are different, however. Whereas wisdom helps us to penetrate divine truth and prepares us to judge all things according to that truth, knowledge gives us that ability to judge. The object of this gift is the whole spectrum of created things insofar as they lead one to God.”

ANNOUNCEMENTS:

Memorial Day Murph at Dog Pound. Monday, May 31st at 7 am. Come to complete, come to watch, come to cheer on. Equalizer 5:30 workout will still happen with PLENTY of time to get to Dog Pound for the Murph!

The Equalizer shirt is now live for pre-order at the F3 Store! I think we are just a couple away from 12.

Convergence at Big Ball originally scheduled for June 12th has been postponed due to an event downtown. WH workday is also postponed. 

DogPound CSAUP: Off the Chain 2021 on Saturday, July 24th 0630-0930

Food, Coffeeteria, and a beatdown provided. Check Slack for the sign-up link

Dirty Dozen

SCENE: 60ish & pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers
  • BACs | Windmills IC 
  • SSH IC

THA-THANG:

Mosey to Tennis Court. Twelve exercises on the whiteboard of fun. Do 12 reps of each and then take a lap. Go at your own pace & push somebody. Exercises were:

  1. Squats
  2. Box Cutters
  3. Diamond Merks
  4. Calf Raise
  5. Inch Worms
  6. Single Leg Bridge
  7. Hello Dolly
  8. Plank Jacks
  9. Hand Release Merks
  10. BBS
  11. Flamingo
  12. Dry Docks

MARY:

  • American Hammers IC
  • Australian Snow Angel
  • Cobra Kai

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“So, friends, we can now—without hesitation—walk right up to God, into “the Holy Place.” Jesus has cleared the way by the blood of his sacrifice, acting as our priest before God. The “curtain” into God’s presence is his body.

So let’s do it—full of belief, confident that we’re presentable inside and out. Let’s keep a firm grip on the promises that keep us going. He always keeps his word. Let’s see how inventive we can be in encouraging love and helping out, not avoiding worshiping together as some do but spurring each other on, especially as we see the big Day approaching.”

‭‭Hebrews‬ ‭10:19-25‬ ‭MSG‬

It always irritates me when I go out of my way to take my kids somewhere fun & they end up complaining, because there is nothing standing in the way of them having a good time but their attitude; they are squandering an opportunity 

But when I think about why I’m out here, the three Fs; I’m guilty of the same thing sometimes.

My fitness is not what I want it to be. Mostly because I like cookies. There’s nothing standing between me & fitness but me.

Fellowship: there’s plenty of times that I pass up real fellowship in favor of keeping my head down and being too nervous or lazy to open myself up.

And faith. We read the passage; there’s nothing standing between us and a deeper, nearer relationship with Jesus but us.

The question I’m asking myself today is “how do I want to be growing and how do I need to get out of my own way?”

ANNOUNCEMENTS:

Chumbawamba and Tabata

THE SCENE: late spring morning kinda cool kinda meh
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
 1 Burpee

Chumbawamba – Play the song by the same name and do SSH. Every time you hear the line “I get knocked down” you do a burpee then keep up the SSH. We did 28 burpees.

THA-THANG:
mosey over the tennis court. Tabata workout 5 rounds of the following exercises for 40 seconds with a variable rest time between

  • V-up
  • rest
  • Freddy Mercury
  • rest
  • Air Taps
  • rest
  • Monkey Humpers
  • rest
  • pickle pounders
  • rest
  • LBC
  • rest
  • lunges
  • rest
  • merkins
  • Agassi’s
  • rest
  • REPEAT

MARY:
No time
ANNOUNCEMENTS:
Convergence and off the chain event at the dog pound.

Adapt to Survive the Kraken

THE SCENE: Almost 50. Clear skies. 

F3 WELCOME & DISCLAIMER Done and Done. 

WARM-O-RAMA:

SSH x15

Little Baby Arm Circles forward/backward x15

Cherry Pickers x5

Tempo squats x10

THA-THANG:

Modified Kraken … What started out as a lap in between each location, turned into a single lap after the first location and a spirited mosey to the next one … The best leaders improvise … 

Do Round 1 exercise at each location, then do Round 2 exercise

  • Tennis Court
    • Round 1 
      • Lunge Lap (took approx. 38 mins)
    • Round 2 
      • 40 Monkey Humpers 
  • Playground
    • Round 1 
      • Pull-ups to fail
      • Hold Plank
    • Round 2 
      • Merkins to fail (try to get at least 40)
      • Hold Beast plank for 40 seconds
  • Flagpole
    • Round 1 
      • Squat Jumps 
    • Round 2 
      • 40 Dips & 40 Big Boys 
  • The Gateway
    • Round 1 
      • 40 Flutter Kicks (4 count)
    • Round 2 
      • 40 American Hammers (4 count)

The Next Thing:

  • Ring of Fire 
    • PAX in a circle holding plank
    • Q starts with 5 Merkins and then the next HIM does 5 all the way around the circle, then moves to four … three … two … one … If you want to add in a clap (or two) go right ahead. 

MARY:

Child’s pose stretch to help with the shoulders

15 V-ups IC 4 count

14? Hello Dollies IC 4 count

Downward dog stretch to help with … is it legs? … is it what? 

COUNT-OFF & NAME-O-RAMA

9 HIMs … broke our streak of FNGs this week. Two out of Three ain’t bad. 

CIRCLE OF TRUST/BOM:

Fortitude, or courage. With Fortitude, we can overcome our fear & are willing to take risks as a follower of Jesus. With courage, a person is willing to stand up for what is right in the sight of God, even if that means accepting rejection, verbal abuse, or even physical harm & death. 

The Gift of Courage allows people the firmness of mind that is required both in doing good and enduring evil. 

Fortitude gives us strength to follow through on the actions suggested by the gift of Counsel (or Right Judgement). Fortitude is what allows martyrs to suffer death rather than renounce Jesus or their faith. Willing to endure danger if necessary, but does not seek out danger for danger’s sake. 

St. Paul, in his letter to Corinth, says, “3 times, I begged the Lord about this (affliction), that it might leave me, but He said to me, ‘My grace is sufficient for you, for the power is made perfect in weakness.’ St. Paul goes on to say, “I will rather boast most gladly my weakness, in order that the power of Christ may dwell with me. Therefore, I am content with the weakness, insults, hardships, persecutions, and constraints, for the sake of Christ; for when I am weak, then I am strong” (2nd Corinthians 12:8-10).

MOLESKIN:

I have now posted 44 times and this is my 4th Q. Words cannot express my love for this group of HIM. All of them, at all the other AOs. I have never experienced a group in my life that is so dedicated to one another. Who cares about each and every man that shows up. Even in the short time I have been participating, I am so lucky to be a part of this group. I just hate that it took me over a year to come out after first learning about F3. 

ANNOUNCEMENTS:

DogPound CSAUP: Off the Chain 2021 on Saturday, July 24th 0630-0930

Food, Coffeeteria, and a beatdown provided. Check Slack for the sign-up link.

Timed Rounds at the Splash Pad

THE SCENE: Fiftyish. Sprinklyish. Breezyish.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Choir Boy led us in a number of pleasantries, including 50 4-count side straddle hops.
THA-THANG:
Mosey to the splash pad and do timed sets of various exercises—typically 30-40 secs.—with three rounds of each exercise & a lap or other method of locomotion (bear crawl, crab walk, bernie, etc.) every few rounds. Exercises included:

  • Dips
  • Big Boy Situps
  • Squats
  • Pull-ups
  • Imperial Walkers
  • Lunges
  • Incline Merkins
  • Flutter Kicks

 

MARY:
Freddie Mercurys. 0 LBCs.
COUNT-OFF & NAME-O-RAMA
8 PAX including FNG Hans
CIRCLE OF TRUST/BOM:
Prov. 18:24, or some mutilation thereof.
MOLESKIN:
Great work from the PAX this morning. Good mumble chatter. And great to have Hans out.
ANNOUNCEMENTS:
Big Ball Convergence. Dog Pound CSAUP. And The Equalizer’s first shirt.