F3 Knoxville

Category: Equalizer

Rockin the dock

THE SCENE: High forties rain came in as a drizzle at the last 10 mins

F3 WELCOME & DISCLAIMER
WARM-ups:

ssh, tempo merkins and squats, cherry pickers.
THA-THANG:
Start at the splash pad and do exercise for one minute then run down to and around the outhouse and back. Then move to next exercise. Exercises are:

  • log hold walk
  • Merkins
  • Table rows
  • One arm press w/bar
  • Step ups
  • tris with plate
  • CMU swings
  • Dips
  • Log OH press

After almost a round we took a mosey around the park to do random stuff including: tempo squats, boat/canoes and flutters on the smaller than I thought floating dock. 20 Dry docks in front of the dock on an incline.
mosey to playground where we did a pull up and a burpee. Then 2 of each, then 3….up to 5. Mosey back up to the splash pad for a few 30 second rounds of the exercises again and then mosey to AO.

MARY: no time for her

COUNT-OFF & NAME-O-RAMA:

8 pax
CIRCLE OF TRUST/BOM:

MOLESKIN:
Welcome back Cavalier and UniBrau’
ANNOUNCEMENTS:
Wesley House snacks!

Let’s Get Kraken

THE SCENE: Dry, Upper Thirties. Perfect.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC x5
  • Tempo Squats x10
  • SSHx20 IC

THA-THANG:

Tennis court stations. Pick a station, complete the prescribed exercise, then run a full lap around the court to the next station. Rinse and repeat. On your second pass of the stations, do two laps between each. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Lunges (across court & back)
  • Merkins x20
  • Mountain Climbers x20
  • Calf Raises x20
  • Dry Docks x20
  • Bear Crawl (across court & back)
  • Squats x20
  • Diamond Merkins x20
  • Crab Toe Touches x20

MARY:

  • Box Cutters 
  • American Hammers
  • Pickle Pounders
  • Freddie Mercury

COUNT-OFF & NAME-O-RAMA

Six PAX

CIRCLE OF TRUST/BOM:

Make time for the relationships & activities that restore you.

MOLESKIN:

Nice work today gentlemen.

Shotgun Q at the Eqalixer

THE SCENE: Cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Man makers 7x

hello dollys

THA-THANG:

  • Mossy to the parking lot
    • Bear crawl to every other line and do 5 Plank Jacks
  • To the end of the spaces
  • Run to the flag pole
    • 20 Dips
  • Run to playground
    • 20 Merkins
    • 20 BBS
  • Run to dock
    • 20 Carolina Dry Docks
    • 20 box cutters
  • Run to the Bermuda Triangle
    • Bear Crawl to the first corner
    • 20 plank Jaxs
    • Crawl Bear to the second corner
    • 20 V ups
    • Bear Crawl to the third corner
    • 20 Squats
    • Do it again!
  • Run to flag pole pick up Blue Falcon
  • BLUE FALCON Till Time

MARY:
Stipped lead us in bbs

Training wheels lead us in Imperial squat walkers

 

COUNT-OFF & NAME-O-RAMA
stripped, stretch, Training wheels, Ribbed
CIRCLE OF TRUST/BOM:
Make Valentines Day the normal in your marriage, not the exception.

 

 

Pavalon to Pavalon

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA THANG:
Run from pavalon to pavalon. Do One exercise at each pavalon. Move to next exercise on return. Both pavalons have same exercises but in random order. They are:

  • 20 merkins
  • 20 squat jumps
  • 30 dry docks
  • 20 Flutterkicks
  • 10 burpees
  • 10 inch worms
  • 20 shoulder-tap Merkins
  • 20 BBS

MARY:
am hammers, Flutters, Freddy Mercury’s, Merkins
COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:
Inspiring people live courageously

“Then some Jews came from Antioch and Iconium and won the crowd over. They stoned Paul and dragged him outside the city, thinking he was dead. But after the disciples had gathered around him, he got up and went back into the city. The next day he and Barnabas left for Derbe. They preached the gospel in that city and won a large number of disciples. Then they returned to Lystra, Iconium and Antioch, strengthening the disciples and encouraging them to remain true to the faith. “We must go through many hardships to enter the kingdom of God,” they said.”
‭‭Acts‬ ‭14:19-22‬ ‭

Who are you going to inspire?

ANNOUNCEMENTS:
None

Soaring at the EQ

THE SCENE: 45 degrees, little bit of humidity to get the sweat flowing on the pre-ruck.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry picker x 7 IC

Windmill x 10 IC

OHC x 20 IC
THA-THANG:
Repeat of the “flight of the blue falcon”. Given one 12x8x16 CMU and 5 PAX, one HIM holds the CMU overhead while the rest of the herd runs for a 10 count, then herd completes AMRAP of exercise designated by blockholder until he reaches the group and passes it off. Rinse and repeat until time is up, exploring the AO. Bonus points at equalizer for taking advantage of the benches (dips) and playground (pullups).

MARY:

finished right on time

CIRCLE OF TRUST/BOM:
Keeping with the theme that Tank set earlier in the week, I mentioned 2 verses, “let all that you do be done in love” and “love your neighbor as yourself”. When you step into a situation, whether it’s work or home, approach with peace, don’t enter with negativity or disgust, as you don’t know what others are dealing with. Also, be truthful, but do so in a loving manner. Respond to emotion with respectful emotion, and respond to facts with facts. Don’t be like me and tell your M, who is terrified of flying, that everything will be fine when she panics about turbulence. Or, even if you do, when she asks “how do you know?”, don’t say “i don’t, but I can’t fly the damn plane, so why worry about it”…
MOLESKIN:
An interesting point that was brought out in the mumble chatter: this is a great hip-pocket Q, with minimal planning necessary (as long as someone has a CMU). Also, it’s great for FNGs to start learning the exicon, or for a Q who is unfamiliar with the AO to get a tour of the space.