F3 Knoxville

Category: Equalizer

Weather App Letdown Tabata

AO: the-equalizer
Q: Cheney
PAX: Ribbed, Stripped, Cheney, Snowbird, Bookman, Smithers
FNGs: None
COUNT: 6
WARMUP: Tempo Merkins, Grady Corns, SSH

THE THANG: Tabata

Calf raises
Merkins
Squats
Plank Jacks
Reverse Lunges
Shoulder Presses
Step ups

MARY: Stretching with Cheney

ANNOUNCEMENTS: F3 Smokies convergence

COT: It’s a stressful time of year, prioritize so you don’t get overwhelmed

MBA Workout

AO: the-equalizer
Q: Ribbed
PAX: Stripped, Cheney, Bookman, Headgear, mouthwash (Mike)
FNGs: None
COUNT: 6
Warm-Up (5 minutes)
– SSH (Side Straddle Hops) – 25 IC
– Imperial Walkers – 20 IC
– Merkins – 15 IC
– Tempo Squats – 15 IC

The Workout: MBA Circuit
(Mind, Body, and Attitude)
3 Rounds – 10 minutes total
1. Mind:
– Bear Crawl to designated point (~10 yards), then Crawl Bear back.
– Plank Hold for 30 seconds – focus on controlling breathing.
– (Engages discipline and focus to build resilience.)
1. Body:
– 20 Merkins (modify as needed).
– 15 Burpees (fast-paced for endurance).
– (Pushes physical limits—train strength and stamina.)
1. Attitude:
– Run a lap (~50 yards) and back – twice.
– 20 Jump Squats (power through the burn).
– (Challenges mental grit to keep pushing through fatigue.)

SEVEN’s
BBS at the Pavilion and 1 Pull up at the Bathhouse

100 BBS or 200 LBC’s

Imperial Walkers 31

1 minute of stretching.

BOM

“Whatever you do, work heartily, as for the Lord and not for men.” – Colossians 3:23

“Men, in everything we do—whether it’s crushing a workout, leading at home, or serving in our communities—let’s give it our all. God calls us to strive for excellence, not for recognition, but to honor Him with our efforts. The grit we show here in the gloom strengthens not just our bodies but our spirit and leadership. Let’s carry this mindset forward today—work heartily, lead boldly, and lift one another up!”

Thirty-six

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Ice Cold, Madoff, Cheney, mouthwash (Mike), Ribbed, Headgear
FNGs: None
COUNT: 8
WARMUP: SSH, Arm Circles, Grady Corns, Squats, Merkins

THE THANG: 12 of Diamonds (12 reps plus 36 sec hold 3x around the path)

Merkins + planks
Jump squats + chair sits
Flutter kicks (36x) + hollow body/boats
CDDs + planche planks
Side crunch (18 per side) + side plank (18 sec per side)

MARY: no time

ANNOUNCEMENTS: na

COT: Gal 5:25 “If we live by the Spirit, let us keep in step with the Spirit.”

Double Dora

AO: the-equalizer
Q: mouthwash (Mike)
PAX: Cheney, Headgear, Madoff, mouthwash (Mike), Smithers, Snowbird, Stripped
FNGs: None
COUNT: 7
WARMUP: ssh, imperial walkers, Tn rocking chairs, tie fighters, tempo merkins.

THE THANG:

Mosey to top parking lot for a Dora. One partner stays while one does a lap around Stonehenge.

– 100 hr merkins
– 200 box cutters
– 300 squats

To splash pad for 2nd Dora. One partner stays while other does a lap around the parking lot
– dips
– Decline merkins
– Step ups
– Bulgarian split squats

MARY: nope

ANNOUNCEMENTS:

COT:

Colossians 3:12-15

[12] Put on then, as God’s chosen ones, holy and beloved, compassionate hearts, kindness, humility, meekness, and patience, [13] bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive. [14] And above all these put on love, which binds everything together in perfect harmony. [15] And let the peace of Christ rule in your hearts, to which indeed you were called in one body. And be thankful.

Around the World

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Ice Cold, Ribbed, Stripped, mouthwash (Mike), Madoff, Bookman, Cheney
FNGs: None
COUNT: 8
WARMUP: SSH, Rockettes, LBACs, Cherry Pickers – Yeah, I’m vanilla

THE THANG:
6 stations around the world on both halves of the bball court. 6 M.O.T. to get to stations

Stations with CMUs:
Bent Over Rows, Blockees, American Hammers, Curls, Chest Presses, Squats

M.O.T.
Bear Crawl, Crawl Bear, Super Marios, Crab Walk Forward, Crab Walk Backward, Fellowship Mosey

–> Crab Walks turned to Lunges

Cold felt invigorating, still sore from Wedensday, good laughs

MARY: Each PAX got to choose 1 round. Finished up with Stargazers as Q had to grab the word from his vehicle.

ANNOUNCEMENTS: F3 RoCo Convergence in Dec

COT:

Marcus Aurelius -> Meditations, Translation by Gregory Hays

Book 7 Verse 22:

“To feel affection for people even when they make mistakes is uniquely human. You can do it, if you simple recognize: that they’re human too, that they act out of ignorance, against their will, and that you’ll both be dead before long. And, above all, that they haven’t really hurt you. They haven’t diminished your ability to choose.”