F3 Knoxville

Category: Equalizer

Who needs a spartan race when you have a couple of cones

THE SCENE: The Equalizer, 5:30am, Late May. Rain, clear, spotty showers…who knows
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

some stretching of the legs and getting the body warmed up
THA-THANG:
“Virtual Spartan 5k”

5K run while stopping to do the following 20 obstacles:

    • 10 Merkins
    • 10 burpees
    • 10 mountain climbers 4ct
    • 10 SSH 4ct
    • 10 squats
    • 10 forward lunges
    • 10 hand-release Merkins
    • 10 tuck jumps
    • 10 Inch worms
    • 10 shoulder taps (per side)

Run four cones -walk fast two x3

Sprint two cones-walk two x4

mosey back to AO for dealers choice and

10 single leg squats (per side)

“10-second” 6” planks

ring of fire with jump overs and merkins

MARY:
side crunches, box cutters
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Stealing a page from G-6 and doing some star gazing while reflecting on Gods wonderful creation and blessings. Take time to concentrate on God‘s word and his blessings
MOLESKIN:
Good work from the PAX today. Saw some good hustle on the sprints
ANNOUNCEMENTS:
CSAUP

Top of the Equalizer

THE SCENE: Warm. Sweaty. Delightful.

F3 WELCOME & DISCLAIMERS

WARM-O-RAMA:

  • Cherry Pickers IC
  • Baby Arm Circles IC
  • Tempo Squats
  • SSH IC

THA-THANG:

Had a number of stations laid out around the top of the Equslizer. Stations included:

  • Mtn Climbers (each leg) x5 — Imperial Walkers to Next Station
  • Diamond Merkins x5 — Mosey to Next Station
  • Plank Jacks x5 — Crab Walk to Next Station
  • Box Jumps x5 — Mosey to Next Station
  • SSH (4-count) x5 — Lunge to Next Station
  • Merkins x5 — Mosey to Next Station
  • Flutter Kicks (4-count) x5 — Broad Jump to Next Station
  • Crab Toe Touches (each leg) x5 — Mosey to Next Station
  • Squat Jumps x5 — Bear Crawl to Next Station
  • BBS x5 — Mosey Back to the Start

 

On each subsequent lap, we increased rep count by 5 (there was mild griping after the round of 20).

MARY:

  • Box Cutters IC x25

COUNT-OFF & NAME-O-RAMA

11 PAX

CIRCLE OF TRUST/BOM:

Fruit of the Spirit – if you are of the spirit, these are the things that you produce – Patience is a tough one; it’s also really important – how can you tweak your habits & behavior to cultivate patience in your life?

MOLESKIN:

Great effort from the PAX today.

ANNOUNCEMENTS:

Make sure to read the F3 weekly email.

Broken Escalator

THE SCENE: low 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Cherry Picker x 5, Butt-kickers across parking lot and back, High Knees there and back, Lunges there and back.

THA-THANG:
Mosey to flag pole for some 7’s.

  • Dips
  • Box Jumps

Mosey to speed bump for the broken escalator:

  • Run to 1st cone and do 5 merkins, box-cutters, and squat jumps….return to speed bump.
  • Run to 1st cone to repeat then to 2nd cone for 10 merkins, box-cutters, and squat jumps….return to speed bump.
  • Run to 1st cone, 2nd cone, 3rd cone for 15 of each exercise….back to the bottom
  • I think you’re getting the point!
  • 4th cone for 20 of each.
  • 5th cone for 25 of each

For a grand total of 175 merkins, 175 box-cutters, and 175 squat jumps.

MARY:
LBC x 20 (4-ct), Side crunch x 10 each side (4-ct), Cobra Kai x 10

COUNT-OFF & NAME-O-RAMA
6 HIMS.

CIRCLE OF TRUST/BOM:
1 John 1:5–10

Walking in the Light

[5] This is the message we have heard from him and proclaim to you, that God is light, and in him is no darkness at all. [6] If we say we have fellowship with him while we walk in darkness, we lie and do not practice the truth. [7] But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin. [8] If we say we have no sin, we deceive ourselves, and the truth is not in us. [9] If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness. [10] If we say we have not sinned, we make him a liar, and his word is not in us. (ESV)

Sin grows in the darkness.  A lot of people are isolated and alone.  Let’s walk in the light.  Let’s bring sin to the light so it can forgiven in Christ, so we can have fellowship with one another, and so that we can grow in holiness.

WHEEL! OF! FORTUNE!!!

THE SCENE: We were like Moses parting the Red Sea. The rain stopped just before we began and opened back up 5 mins after.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, big arm circles and this and thats
THA-THANG:
We moseyed up to the splash pad and played a little Wheel of Fortune. I had a little spinning wheel of my wife’s with several exercises written on it. We would spin the wheel, do the exercise and qty and then run down to the intersection and back up the snake to the splash pad. The exercises were:

  • 20 Merkins
  • 30 Dry Docks
  • 25 SSH
  • 5 round the clock merkins
  • 5 burpees
  • 25 imperial walkers
  • 30 squats
  • 20 seconds of rest

we mixed it up some and did some bernies, pull ups, extra running etc in each run.

MARY: imperial walkers and standing side crunches

COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
We talked about being the same person everywhere you go. If you are a Christ follower, be one in every crowd you’re in.
MOLESKIN:
Didn’t see any moles, but it was a bit suspicious that Doubtfire was sore from his own Q and didn’t show….???? He may be the mole.
ANNOUNCEMENTS:
None

Tour de Court

THE SCENE: coolish – 54
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry pickers
  • little baby arm circles forward
  • overhead clap
  • seal clap
  • little baby arm circles backwards

THA-THANG:
Mosey to the Court

  • 4 corners down the ladder
  • 10 burpees
  • bear crawl to the next corner
  • 10 American hammers
  • run to next corner
  • 10 V ups
  • crawl bear to the next corner
  • 10 BBS
  • Run to the first corner
  • Down the ladder from 10 then a round of 9, then 8 etc.

Mosey to AO to do some mary

  • MARY:
    20 count lead by members

    • Box cutters
    • hello dollies

COUNT-OFF & NAME-O-RAMA
5 HIMS
CIRCLE OF TRUST/BOM:
spoke about the book – Gentle and lowly it’s worth a read and really has encouraged my soul.

“Jesus does not love like us. We love until we are betrayed. Jesus continued to the cross despite betrayal. We love until we are forsaken. Jesus loved through forsakenness. We love up to a limit. Jesus loves to the end.” – from the Book.