F3 Knoxville

Category: Equalizer

Jenga with CMUs… sorta

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Stripped, Bookman, Cheney, Madoff
FNGs: None
COUNT: 6
WARMUP: SSH, mountain climbers, LBACs,

THE THANG: Mosey to smokehouse, grab CMUs, head to picnic table. Jenga – pull a block out of the tower and do 11’s with the two exercises written on the block. When the tower falls, we do a lap around the tennis court doing something with our CMUs.

MARY: Arm stretches.

ANNOUNCEMENTS:

COT: Romans 5: Perseverance! When we are hit with struggles, when failures happen, when things don’t go according to plan – persevere knowing that it produces character, and character produces hope.

Q10 Doubles

AO: the-equalizer
Q: Headgear
PAX: Blindside, Cheney, Headgear, High Heels, Ice Cold, Madoff, mouthwash (Mike), Smithers, Snowbird, Stripped
FNGs: None
COUNT: 10
Warm up:
20 SSH
20 Tie fighters each way
15 Grady corns
4 Cherry pickers

Doubles dice game with a lap on the 10s

Mary- 1 minute of glute bridges

2 song thoughts:

First song: I’m so blessed by CAIN. “On my best days, I’m a child of God, and on my worst days, I’m a child of God.”

(Here’s a cover of the song recently posted by my alma mater that I’ve been jamming this weekend https://youtu.be/TfkITY6wKng)

Second song is from Frozen—“We’re not saying you can change him, cause people don’t really change.”

I really don’t like that line, and am reminded of the story of prison warden Clinton Duffy. During the 1940s and 1950s, Warden Duffy was well known for his efforts to rehabilitate the men in his prison. Said one critic, “You should know that leopards don’t change their spots!” Replied Warden Duffy, “You should know I don’t work with leopards. I work with men, and men change every day.”

There are examples in the scriptures of people making this kind of change—think Jonah, Saul of Tarshish. Also some good examples in literature— Ebeneezeer Scrooge, the grinch, etc.

In my life, the key to making lasting changes is Jesus Christ. He will heal you from sin as you repent. He will heal you from sadness and fear. He will heal you from the wounds of this world.

Whatever questions or problems you have, the answer is always found in the life and teachings of Jesus Christ.

The Lord needs better men, so let’s rise to His call! I’ve seen in my life that He will give us the power, stamina, and resources we need to enable whatever changes we need to make to follow Him.

Put a Little Love in Your Heart

AO: the-equalizer
Q: Bookman
PAX: Cheney, Bookman, mouthwash (Mike), Stripped, Ice Cold, Smithers
FNGs: None
COUNT: 6
WARMUP:

SSHs
Piano Mans
Moroccan Nightclubs
Slowsey to Smokehouse
Grab 2 CMUs
Farmer’s Carry to Basketball court
Drop 1 CMU at baseline
Rifle carry other CMU to opposite baseline

THE THANG:

10 decline merkins
Lines (suicides) until finished at opposite baseline
10 decline merkins
15 count
Lap around track after each completed bball court, pick up 6 and trash for extra credit

Other exercises
Bball court:
Karaoke
Side shuffle
Super Marios
Broad jumps

PT 10 each:
Around the world (10 each way)
Bent over rows
Chest press
OH presses
Oklahoma Cheerleaders

MARY:
Dead bugs
Australian snow angels
LBCs
Zombie Walkers
Monkey Humpers

ANNOUNCEMENTS:

COT:
Be quick to compassion and understanding. Slow to anger. Ask for understanding.

The Floor is Lava! (for CMUs)

AO: the-equalizer
Q: Smithers
PAX: mouthwash (Mike), Stripped, Snowbird, Cheney
FNGs: None
COUNT: 5
WARMUP: SSH, arm circles, mountain climbers

THE THANG: Grab a CMU and don’t let it touch the ground! Pair up in groups and let one pax exercise with 2 CMUs while the CMU-less pax does a different exercise, then swap. After 6 rounds of different exercises, walk a lap with your CMU. Success! Back to the smokehouse without ever touching the ground.

MARY: n/a

ANNOUNCEMENTS: n/a

COT: Relationships are important! Make it a priority to have a quiet time each day with God.

Posterior Endurance

AO: the-equalizer
Q: Madoff
PAX: Smithers, High Heels, Snitch (Cory Beilharz ), Cheney, Ice Cold, Ribbed, Stripped
FNGs: None
COUNT: 8
WARMUP:
20 SSH
Hands up High Knees x10 (4-count)
Crossover Knee Taps x10 (4-count)
Crossover Heel Taps x10 (4-count)
10 Rockettes
Mozy to Smokehouse to collect CMUs

THE THANG:
50-40-30-20-10 KB Swings
Run down the driveway to parking (~100 yards) and do 10 merkins between sets

11s
1. Seated Pike Ups – Up and Overs
2. Pike Jacks – American Hammers
3. Georgia Cheerleaders – BBS
Return the CMU’s

MARY:
Ring of Fire Merkins starting at 4
Ring of Fire Squats starting at 3 (hold squat)
2 Knoxville Cherry Pickers

ANNOUNCEMENTS: Check for newslettter and new email comz email

COT: Continuation of the forgiveness discussion we’ve had about my loaning money to a neighbor. He paid me back unexpectedly. This brought to my heart that i had not really forgiven him and I needed to. He needed my help, I could help, and I should be thankful for that and have no resentment. Still working on having a very human reaction, but we should aspire to the virtue or true generosity and forgiveness.