F3 Knoxville

Category: Equalizer

You vs You

THE SCENE: 30ish and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 15
  • Tempo Squats x 15
  • This/that stretch
  • Cherry Pickers x 5
  • OYO stretch

THA-THANG:

Today was an all you can eat buffet in the form of a descending ladder.   Do the corresponding number of reps for each exercise as you work your way down.  Rinse and repeat removing the lowest numbered exercise each round.   Not enough time to finish all of it this morning.

  • 10 Thrust Merkins
  • 9 Iron Mikes (each leg)
  • 8 Roll-up v-ups
  • 7 Carolina Dry Docks
  • 6 Burpees
  • 5 Broad Jumps
  • 4 Freddie Mercury (4-count)
  • 3 Round the clock Merkins
  • 2 Jump Knee Tucks
  • 1 Handstand Merkin
    • Run to the corner of the track after each circuit

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
6 strong!  Hardbody, Overachiever, Training Wheels, Pusher, Cereal, Bartman

CIRCLE OF TRUST/BOM:
This morning was a you-vs-you workout.  It wasn’t about finishing…it was about giving 100% the entire time and not quitting.  Therefore we talked about the importance of giving 100% in all areas of your life.

MOLESKIN:

ANNOUNCEMENTS:

A JUCO Invasion at The Equalizer

THE SCENE: An unseasonably warm January day with temps in the high 40’s
F3 WELCOME & DISCLAIMER
I failed to announce that I had a cell phone with me in case of emergency.  This is a new precaution that Q’s have been tasked with when leading the group.
WARM-O-RAMA:
-The Motivator from 11
-Tempo Squats
-Cherry Pickers

THA-THANG:
2 stations, at one station we did upper body work, then ran to the 2nd station to focus on the lower body.  We ran about .2 miles in between the tennis courts and the pavilion at the top of the hill.  We did one exercise, ran to the next station, and alternated until we ran out of time.  At the top we did 4 sets of 20, these were the exercises.  Merkins, Picnic table pull ups, and dips.  On the tennis courts we did 4 sets of 20 squats, calf raises, and then El Capitan’s across the width of the tennis courts.  We had the lights on at the tennis courts, and it made me realize how ugly the men of F3 really are.  No wonder we workout in the Gloom!  That is a joke, we are all amazing looking specimen.

MARY:
We began with a 10 count of Carolina Dry Docks, then the PAX got mouthy and it was recommended that we also do 4 sets of 20 of that exercise.  After our arms fell off at the shoulders, we did 20 flutter kicks in cadence, and 20 BBS as we ran out of time.
COUNT-OFF & NAME-O-RAMA
We had a record of 15 in attendance at the Equalizer, the previous record was 13.  We had one FNG, who we named Gotcha. (Josh McMullen?, Age 28)
CIRCLE OF TRUST/BOM:
The Great commission, Matthew 28:16-20  The challenge was to go out and make disciples as Jesus commanded in the Great Commission.
MOLESKIN:
Prayer Requests:
Tank- Praise that his wife has some relief from the kidney stone that has been ailing her.
Wax Job – Pray for discernment about his Mother in Law that is suffering from Alzheimer’s.
ANNOUNCEMENTS:
Doubtfire on Q Wednesday, and Bartman on Friday.

Brickyard Invasion of the Equalizer….

THE SCENE: Dark as Night, 28 degrees…so just about perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops; Cherry Pickers; Squats and Hold; Baby Arm Circles – Forward and Backward; Overclaps; Seal Claps; run one lap

THA-THANG:
Insert information about the workout.

CMU Workouts…you know, BRICKS…

  • Merkins
  • High Pulls
  • Thrusts
  • Squats
  • Rows

50 reps of each; then 40, then 30, then 20, then 10

MARY:
Flutter Kicks, Hello Dolly’s, Captain Thor
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
New year…start it with a committment to be the LEADER of your household…SPIRITUAL LEADER
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

2020 and ascending ladders

THE SCENE: Calm and chilly 32 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 imperial squat walkers

5 cherry pickers

THA-THANG:
Insert information about the workout.

  • Mosey to play ground and did 25 squats and 10 pull-ups
  • Mosey to CMU pile to get coupons
  • 4 rounds of ascending ladders 15 x 20 x 25 then run to the light pole in between each set (bernying every other time back from the pole)
    • goblet squats
    • overhead press
    • kettle-bell swings
    • hodors

COUNT-OFF & NAME-O-RAMA
two HIM’s
CIRCLE OF TRUST/BOM:
Working this year on my 2020 resolutions reminded me that my biggest need has been met. I have a savior who was perfect and died for my sins. He died so I might live! That’s our hope this year is that “he who began a good work in you will see it to completion.

Also, going to try and do better at posting BB’s!

 

Krak-a-lak-en

THE SCENE: upper 50’s.   Warm & windy.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Side straddle hops
  • Squats
  • Rockettes

THA-THANG:
Kraken on the tennis courts.  8 cones set up.  2 rounds of exercises at each cone.  Run a lap around the cones between exercises.

  • Lap1
    • Diamond merkins x25
    • Burpees x20
    • Bear crawl around court
    • Speed skaters x60 (30 per leg)
    • Carolina Dry Docks x30
    • Nose wipers x20
    • Broad jump to center of circle and back
    • Side straddle hop x50 (4ct)
  • Lap2
    • Smurfjacks x30 (4ct)
    • American hammers x25 (4ct)
    • Squat jumps x50
    • Pickle Pounders x30 (4ct)
    • Monkey humpers x25 (4ct)
    • Imperial walkers x25 (4ct)
    • Iron mikes x25 (4ct)
    • Calf raise x100

MARY:

  • Box cutters
  • Reverse crunches
  • v-up / roll-up

COUNT-OFF & NAME-O-RAMA
6 strong:  Stripped, Choir Boy, Driftwood, Mouthwash, Snitch, Bartman

CIRCLE OF TRUST/BOM:
Just let the guys know how much I appreciate them and their attitude toward F3 workouts.

MOLESKIN:

ANNOUNCEMENTS: