F3 Knoxville

Category: Equalizer

Tomato, Tabata

THE SCENE: 40ish.  Not wet.  Not bad.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 on a 4 count

Baby arm circles forward x 10 on a 4 count

Baby arm circles backward x 10 on a 4 count

Some Michael Phelps

A little bit of this and that

Cherry pickers x 5 on a 4 count

THA-THANG:
Mosey to Assault Alley to pick up the CMUs

We survived that, so we moseyed to the flag pole with our CMUs

Tabata workout – 20 seconds of an exercise (as many reps as possible) followed by 10 seconds of rest.  Rinse and repeat for 8 rounds of each exercise.  After the last round of each exercise, run a lap around the track.  Wait for the six (didn’t take long) so that we are all together and start another 8 rounds of the next exercise.  We had time for these exercises:

Merkins

Curls

Rows

Overhead presses

We ran 4 laps, which should be about a mile.

We returned our CMUs to Assault Alley and survived again, so we moseyed back to the AO for Mary.

MARY:
We arrived at the AO right at 6:15, so no time for Mary, unfortunately.

COUNT-OFF & NAME-O-RAMA
5 PAX strong today.  In addition to the 4 tagged, Stripped was also there to make 5, but his name did not show up in the tags.

CIRCLE OF TRUST/BOM:
I have been doing tabata workouts lately because I hate them, so I’m doing them to get better and hopefully hate them less (that part is definitely not working).  They are also good mental lessons for life.  They force you to focus on the task immediately in front of you as it comes to you, one round at a time.  If you think about the whole circuit of 8 rounds, then it is daunting and you may not finish.  But, if you focus on each step at a time, then it gets easier, relatively speaking.  Such is life.  Focus on what is in front you.  See Matthew 6:34 (“Therefore, do not worry about tomorrow, for tomorrow will worry about itself.  Each day has enough trouble of its own.”).
MOLESKIN:
Happy Veterans’ Day to all who have served and are serving.  Thank you all.
ANNOUNCEMENTS:
Nothing mentioned, probably because it was the Monday after Brolympics.  I was still sore from Saturday.  And now, I’m sore from today, too.

Track meet

THE SCENE: Clear, cool, and collected
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Deconstructed SSHs x10
THA-THANG:
10 cones, 20-15-10-5

  • Merkins
  • Squat jumps
  • Dry docks
  • Lunges
  • Pull ups 1/2 the reps
  • Gas pumpers
  • Dips
  • iron mikes
  • Diamond merkins
  • russian dancers

once going thru 5 reps go back up 15.

MARY:

Lost track of time. No Mary

COUNT-OFF & NAME-O-RAMA

8 pax

CIRCLE OF TRUST/BOM:
Positive reinforcement. Example of lax team  Playing as a team and playing much better with positive coaching.

“Similarly, encourage the young men to be self-controlled. In everything set them an example by doing what is good. In your teaching show integrity, seriousness and soundness of speech that cannot be condemned, so that those who oppose you may be ashamed because they have nothing bad to say about us.”
‭‭Titus‬ ‭2:6-8‬ ‭NIV‬‬

MOLESKIN:

its cold

ANNOUNCEMENTS:
BroLympics, family day

Don’t forget to do your speed humps

THE SCENE: 57 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSHs, some Merkins, some burpees and other stuff to get us sweating early
THA-THANG:
Mosey around  The track. Stop at the wire fence. Jump over the wire and do a Burpee times 10. Do another 1/2 lap. Hi kicks over the wire times 10. Mosey to field for Bernie Sanders the length of the field. 50% run back and repeat. Mosey to playground for some pull ups times 10, and ab work.

Mosey to the serpentine. 11’s with Merkins and pull-ups. Running up the serpentine to the top and back down stopping for 2 speed humps according to the sign.  Mosey to AO

MARY:
We got busy with some Freddie Mercury‘s, Burpee’s, and crunches. But I could be wrong about all of it. I just know we did some at work
COUNT-OFF & NAME-O-RAMA
4 pax
CIRCLE OF TRUST/BOM:
Doubtfire talk to us about putting others first and treating each other with respect and service minded mentality. Deep down we are all the same, God’s creation and we need to treat each other as such.
MOLESKIN:
We paid closer attention to the signs around the equalizer this morning. One of them instructed us to do two speed humps. This may be a thing now.
ANNOUNCEMENTS:
We talked about the new date May 2 for the hardship Hill.

Hump Day at the Equalizer

THE SCENE: Mid-40’s and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20;  Cherry Picker x 5; Tempo Squats x 10; Tempo Merkins x 10

THA-THANG:
Mosey over to playground for some 7’s on the hill.  Pull-ups and BBS.

Mosey over to splash pad for some pain stations.  30 seconds at each station followed by a lap around the track and back.

  • Pull-ups
  • Merkins
  • Flutter-kicks
  • Dips
  • Box Jumps
  • CDD
  • Squats

Rinse and Repeat (x3)

Mosey to parking lines.  Lunge to each line with increasing # of squats at each line and then decreasing # of squats at halfway point.

MARY:
V-ups x 20 (OYO); Box cutters x20 (IC); Star Gazers x5 (IC).

COUNT-OFF & NAME-O-RAMA
7 with one FNG.

CIRCLE OF TRUST/BOM:
Ecclesiastes 5:18-6:2 –[18] Behold, what I have seen to be good and fitting is to eat and drink and find enjoyment in all the toil with which one toils under the sun the few days of his life that God has given him, for this is his lot. [19] Everyone also to whom God has given wealth and possessions and power to enjoy them, and to accept his lot and rejoice in his toil—this is the gift of God. [20] For he will not much remember the days of his life because God keeps him occupied with joy in his heart.  [1] There is an evil that I have seen under the sun, and it lies heavy on mankind: [2] a man to whom God gives wealth, possessions, and honor, so that he lacks nothing of all that he desires, yet God does not give him power to enjoy them, but a stranger enjoys them. This is vanity; it is a grievous evil. (ESV)

MOLESKIN:

ANNOUNCEMENTS:

Doubtfire almost went swimming

THE SCENE: Perfect gloomy morning. 53 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The obligatory SSH, cherry pickers, some burpees and a little of this and that
THA-THANG:
Mosey around the park a little. And stopped at the upper lot for some DORAs. Partner up for totals of 50 burpees, 200 Merkins, 300 squats. Partner runs down lot and around island (100yrds +-) while partner 2 does exercises.

After that we hit the parking lot lines for some suicides. Each time you got back to start you did 1 burpee. Total of 15 lines (I think)

then mosey around some doing some Mary Lou Rettons on the concrete snake ramp up and down.

Mosey to splash pad or 7s with dips and decline Merkins. Mosey back to AO stopping for 10 pull-ups.

MARY:
box Cutters x25, some yoga leg and arm raise stuff and 10 more Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 are better than 1. Work with your brother to help further God’s kingdom. Psalm 133
MOLESKIN:
Doubtfire dodged a bullet this morning. His back was hurting him and he put out a last-minute post at 4:33 AM asking for coverage. None of us saw the message until after we got started. We were all discussing what we would do to him at the equalizer for missing a Q. We landed on jumping in the water. Fortunately for him he got in the text before. Get better soon Doubtfire!

On another note there was a gentleman there at the flagpole with all kinds of stuff laid out, lights incense rugs etc. He was very friendly, and we invited him to join us next Wednesday.

ANNOUNCEMENTS:
Cross bar is in need of a job. He’s an industrial engineer but it impressive background. Maybe looking for something in construction as well. Prayers for him to find something quickly.