Equalizer – Page 85 – F3 Knoxville

The Politician’s Workout

November 4, 2020 Stripped

SCENE: Mid-thirties. Just cool enough to have us reminiscing about last week’s weather.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Windmills IC | SSH IC | Tempo Squats
Overhead Claps IC | Seal Claps IC |

THA-THANG:

Fellowship, laps, and body weight exercises: We talked in circles & left the heavy lifting to someone else.

Tennis Court Four Corners – 20 15 10

Diamond Merks | Shoulder Taps
Hand Release Merks | Inch Worm

(Mosey to Playground)

SEVENS at Playground

Step-ups & Squats
Squats & Imp Walkers
Imperial Walkers & Split Squats

(Slow Mosey to Flag)

PAX-Called Core Exercises

Captain Thors | Pickle Pointers
LBCs | American Hammers
Flutter Kicks | Box Cutters

(Mosey to Tennis Court)

MARY: 45 secs of burpees

BOM:

Candidates I like never do as well as I hope & candidates I dislike never do as badly as I fear. Invest your time & energy in the people & activities that change your life.

THE SCENE: 59 and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Tempo Squats x10, Tempo merkins x10, a few cobra kais, cherry picker x5, a little bit of this and a little bit of that.

THA-THANG:
Mosey to playground

7’s — pull-ups + v-ups (playground to top of Bermuda triangle).

11’s — merkins and dips (from splash pad to pavilion above restrooms)

7’s — burpees and overhead press (from boat dock to rock pile)

11’s — squat jump-ups and big boys (splash pad one side to the other)

MARY:
Ain’t got no time for dat.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Let’s be proactive about walking in the good works prepared for us by God. We’re not saved by works, but by grace. But we are saved to walk in good works to love others and glorify God. It’s a great time (as always) to serve people, talk to them face-to-face, get involved in their life, and help.

Ephesians 2:10 — ¹⁰For ^fwe are his workmanship, ^gcreated in Christ Jesus ^hfor good works, ⁱwhich God prepared beforehand, ^jthat we should walk in them.”

Proverbs 3:27 —“ ^rDo not withhold good from those to whom it is due,⁵when it is in your power to do it.”

Galatians 6:10 — “¹⁰So then, ^gas we have opportunity, let us ^hdo good to everyone.”

ANNOUNCEMENTS:
5 year anniversary coming up.

Round and Round

October 21, 2020 Choir Boy

THE SCENE: 50s, clear, good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 ct)

Michael Phelps

Baby arm circles forward x 10 (4 ct)

Baby arm circles backward x 10 (4 ct)

Big arm circles forward x 5 (4 ct)

Big arm circles backward x 5 (4 ct)

Little bit of this

Little bit of that

Tempo squats x 10

Tempo merkins x 10

Burpees x 10 OYO

THA-THANG:
Mosey to rock pile, pick up a rock, mosey to flag pole (the light is still working)

Derkins x 20

Dips x 20

Curls x 20

Overhead press x 20

LBCs w/ the rock x 20

Run a lap around the loop

Rinse and repeat for a total of 4 laps (1 mile) and 400 reps

Rows x 100 (2 sets of 50)

Mosey to the rock pile, drop off rock, mosey to the dock

CDDs x 100 (3 sets of 20 and 1 set of 40)

Mosey to the tennis court

One suicide using 6 lines of the courts

Mosey to AO

MARY:

Flutter kicks x 20 (4 ct)

Hold plank (left arm up, left leg up, reset, right arm up, right leg up, reset, hold 6 inches off the ground for a 20 ct)

COUNT-OFF & NAME-O-RAMA
6 HIMs
CIRCLE OF TRUST/BOM:
I came across this life lesson from a book: “I’ve learned that if someone says something unkind about me, I must live so that no one will believe it.”

We cannot control what others say or do. We can only control what we say and do. Our words and actions should outshine and overcome what others may say about or do to us.

MOLESKIN:
Prayers for Ribbed’s wife and Lillydipper’s wife
ANNOUNCEMENTS:
5th anniversary convergence at Asylum on 11/7 @ 7:00 a.m.

Krak is Wack

October 19, 2020 Stripped

SCENE: 50s & Clear.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Windmills IC | Grady Corns IC
SSH IC | Rockettes IC

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

Lunges
BBS
Dips
Squat Jumps
Diamond Merks
Flutter Kicks
Burpees
Mountain Climbers

PAX reported about 2.7miles.

MARY:

Box Cutters IC | American Hammers IC
Stargazers OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

GRATITUDE – PAX each shared something they are grateful for right now

Great work.

54 Card Pickup

October 14, 2020 Ribbed

THE SCENE: 54 and Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some of these and some of those

cherry pickers 5

merkins 10
THA-THANG:
Mosey over to the play ground and using the sweat Deck app the following suites are what we went through.

spades are pull ups
Clubs are Monkey Humpers
Diamonds are V-Ups
Harts are BBS
Jokers are a run around the track

we hit 25 cards done and 40 we run to the top of the parking lot and back

Walked back to the AO after completing the deck and fellowshipped.
MARY:
stretched our legs and arms until 6:15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I recommend everyone time to remember what Christ did for you! Remember how Christ saved you, this should encourage you.
MOLESKIN:

ANNOUNCEMENTS:
Convergence at the Bomb shelter Saturday morning

Category: Equalizer

The Politician’s Workout

7-11’s

Round and Round

Krak is Wack

54 Card Pickup