F3 Knoxville

Category: Equalizer

Lotta Tabata

THE SCENE: 58 degrees and raining slightly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

50 SSH in cadence
THA-THANG:
4 10 minute Tabata circuits (1 min work/1 minute “rest”)

  • Step-ups with wall sits
  • Dips with planks
  • Squats (butt touches bench) with wall sits
  • Pull-ups or bench rows with hangs/planks

COUNT-OFF & NAME-O-RAMA
Assfault, Blindside, Stripped, Doubtfire, Snitch, Choir Boy
CIRCLE OF TRUST/BOM:
Time has a way of showing us what’s important! We only have a finite amount of time each day and on this earth. Are we making the most of it? Are we being intentional enough? Do we ask ourselves before we do anything “how is this going to benefit me and those around me?” If not then we/you should. Don’t waste your time time focusing on things that don’t drive you forward. Don’t invest yourself in others that don’t push you to be better. Don’t waste your God-given talents, time and treasures unless it’s to better yourself, serve others and serve his purpose!

ANNOUNCEMENTS:
Anniversary of The Equalizer on 4/2 with pre-ruck beforehand and coffeeteria afterwards.

Four Rocks and a Dock

THE SCENE: Upper 50s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some pigeon and other stretches to warm up our IT bands

SSH x 15 (4 ct)

Windmills x 15 (4 ct)

Little baby arm circles forward x 15 (4 ct)

Little baby arm circles backward x 15 (4 ct)

Some Michael Phelps

A little bit of this and a little bit of that

Tempo squats x 5 (4 ct)

Tempo merkins x 5 (4 ct)

Burpees x 5

THA-THANG:
Mosey to the rock pile, grab a rock, and mosey to and onto the dock.

15 Rounds – do 15 rounds of the following exercises with the number of reps determined by the round number (e.g., Round 1 = 1 rep of each exercise, Round 5 = 5 reps of each exercise, Round 10 = 10 reps of each exercise and so on):

Merkins

Shoulder Press (with rock)

Curls (with rock)

Tricep Extensions (with rock)

Rows (with rock)

Squats (with rock)

Calf Raises (rock optional)

Dips

LBCs (4 ct) or Big Boy Sit-ups

American Hammers (4 ct)

Carolina Dry Docks

Burpees

After 5 rounds, run to the bathhouse and do 5 pull-ups and run back to the dock and pick up with the next round.

We made it through 11 rounds.

MARY:
No time for Mary thanks to that 11th round.

COUNT-OFF & NAME-O-RAMA
4 PAX

CIRCLE OF TRUST/BOM:
I found out I was Qing about 20 minutes before the workout, so I didn’t have time to come up with a deep and meaningful BOM (as if any of mine are deep and meaningful).  But, I did have a Bible verse, which is really all you need.

“Be completely humble and gentle; be patient, bearing in one another with love.”  Ephesians 4:2

So, be humble, gentle, patient, and loving each day.  The world needs more humility, gentleness, patience, and love, especially now.

MOLESKIN:
Prayers for Blindside’s wife’s job interview on Monday, Ribbed’s wife’s recovery, and Mr. Jinxy’s recovery.

ANNOUNCEMENTS:
If there were any, then I forgot them.

Round & Round the Ladder

THE SCENE: A comfortable 40s morning, illuminated by the soft, flickering glow of the Equalizer parking lot light that just won’t die.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Tempo Squats | SSH IC
  • Seal Claps IC

THA-THANG:

Mosey to Splash Pad. Take a trip down the ladder, then back up.  Do 7 exercises, take a lap, and drop the top one. Do 6 exercises, take a lap, and drop the top one.  Etc…

  • 7 — 4Ct Mtn Climbers
  • 6 — CDD
  • 5 — 4Ct Flutter Kicks
  • 4 — Diamond Merks
  • 3 — BBS
  • 2 — 4Ct Shoulder Taps
  • 1 — Burpee

Threw in some bonus pull-ups, bear crawls, crab walks, and lunges.

MARY:

  • Hello Dolly IC | Peter Parkers

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

John 15 – I am the true grapevine, and my Father is the gardener. He cuts off every branch of mine that doesn’t produce fruit, and he prunes the branches that do bear fruit so they will produce even more. You have already been pruned and purified by the message I have given you. Remain in me, and I will remain in you. 

We’ve all seen our lives pruned to an extent this past year; for all the negative, there were a number of things, people, activities that were sucking the life out of us that got cancelled or put off. Just because life is getting back to normal doesn’t mean we have to let those branches of our life grow back.

Ball Don’t Lie

THE SCENE: 50 something with humidity (felt good) and a misty rain

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Happy St. Patrick’s Day

76th day of 2021

Pigeon stretches each leg

SSH x 17 (4 ct)

Doubtfire was the only one not wearing green, so we did one burpee.

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Some Michael Phelps

A little bit of this and a little bit of that x 2

Tempo squats x 10

Tempo merkins x 10

THA-THANG:
Mosey to the tennis courts

Polygonal workout ball with the following exercises:

20 Burpees

15 Iron Mikes

30 Mountain Climbers

30-Second Side Plank x 2

20 Tricep Dips

30 Freddie Mercurys

20 Merkins

1-Minute Wall Sit

30 American Hammers

30 Walking Lunges

15 Jump Squats

Water Break = 1 Lap Around the Track

Roll the ball and do the exercise.  It knows what you need more than you do.

We did not land on the side planks or the walking lunges, but we landed on everything else.  We landed on burpees and Freddie Mercurys the most.  We ran 3 laps total (2 in a row).

MARY:
We were headed to Mary, but the PAX pleaded for more ball, so we did another roll and only had time for a 1-minute plank.

COUNT-OFF & NAME-O-RAMA
4 HIMs, just like the lucky clover – how fitting

CIRCLE OF TRUST/BOM:
Numbers have been down this week due to Spring Break, but it only takes a few of us to make an impact.  Keep that in mind when it seems like most of the world has gone bad/crazy.

“For where two or three are gathered in my name, there am I with them.”  Matthew 18:20.

MOLESKIN:
Prayers for Ribbed’s wife, Mr. Jinxy, Lillydipper, the unspoken problems, and those we have not seen in a while, and praises for my father-in-law and my back.

ANNOUNCEMENTS:
None mentioned

Equalizer Merry Go Round

THE SCENE: Mid 50s. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | Windmills IC
  • Baby Arm Circles IC | SSH IC

THA-THANG:

Four Corners on the Track

Round 1

  • Dips x20 at Flag
  • Pull-ups x10 at playground
  • Welsh Dragons to 5 at tennis court
  • Dry Docks x20 at stinky corner

Round 2

  • Step ups x20 
  • Calf raises x20 
  • Walking Lunges x20
  • Single leg bridge x20

Round 3

  • Crab toe touches x20
  • Vups x20
  • Australian foxhole x20 (WWI sit-up, roll into Australian snow angel)
  • Single leg deadlifts x20

Begin each lap at flag circle. Stop at prescribed areas along the way to complete exercises. Do as many laps as possible.

MARY:

  • Flutter Kicks IC | LBCs IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Prov12:15 – A fool’s way is right in his own eyes, but whoever listens to counsel is wise.