F3 Knoxville

Category: Equalizer

Travelling Doras throughout the Equalizer

THE SCENE: 58 with a little rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to AO
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) X 10 & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) X 10 & Michael Phelps (OYO)
  • Windmills (IC) X 10
  • Tempo Squats (IC) X 10
  • Overhead Claps (IC) X 10
  • 10 hand-release Merkins (OYO)
  • 5 burpees (OYO)
  • Mosey

THA-THANG:

Dora (at AO & Playground)

  • 100 pullups on the monkey bars
  • Partner runs to AO & back
  • Rinse & repeat until finished
  • 5 burpees (OYO)
  • Mosey to Splash Pad

Double Dora – Part 2 (Splash Pad)

  • 100 step-ups on the benches & 200 CMU curls
  • Partners switch however they like 

Double Dora – Part 3 (Splash Pad)

  • 200 CMU Overhead Press & 200 squats
  • Partners switch out however they like
  • Farmer Carry to the tennis court

Double Dora – Part 4 (Track)

  • 5 burpees & 20 merkins at AO 
  • run 1/2 way around the track 15 CMU curls & 20 CMU tricep extension
  • rinse & repeat

MARY:

  • Flutter Kicks IC 4 CT X 25
  • Hello Dolleys IC 4CT X 25
  • Big Boy Situps X 20 (OYO)

COUNT-OFF & NAME-O-RAMA

FNG Ringo (visiting from Florida), Bypass, Detention, Full Tank, Wagon Wheel, & Booster

CIRCLE OF TRUST/BOM:

God has plans for us. While we don’t know what they are, we need to be comforted that He won’t give us more than we can handle.

1 Corinthians 2:9 – “Eye has not seen, nor ear heard, nor have entered into the heart of man the things which God has prepared for those who love Him.”

Philippians 4:6-7 – “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”

Proverbs 3:5-6 – “Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”

1 Peter 5:6-7 – “Humble yourselves, therefore, under God’s mighty hand, that He may lift you up in due time. Cast all your anxiety on Him because He cares for you.”

Psalm 56:3 – “When I am afraid, I put my trust in You.”

Proverbs 16:3 – “Commit to the LORD whatever you do, and He will establish your plans.”

ANNOUNCEMENTS:

  • Sign up to Q at the Equalizer
  • Hardship Hill – May 18

 

Prefon-two

THE SCENE:   upper 50’s

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo squat jumps x 10
  • Tempo merkins x 10
  • LBAC F/B x 10

THA-THANG:
Run laps around the track, stopping at the swinging bench for Thrust Merkins and at the tennis courts for Big Boy Situps.   Lap 1 = 10 reps;  Lap 2 = 9 reps…..all the way to Lap 10 = 1 rep.

Mosey to the playground for strength exercises

  • 10 pull ups / 10 step ups
  • 9 pull ups / 9 step ups
  • 8 pull ups / 8 step ups

MARY:
none

COUNT-OFF & NAME-O-RAMA
2:  Detention, Bartman

CIRCLE OF TRUST/BOM:
Talked about being a man for Christ and when we need to stand up for our faith.

MOLESKIN:
My first trip to the Equalizer!

ANNOUNCEMENTS:

5 Guys

THE SCENE: 53 w/ Smoke on the Water
F3 WELCOME & DISCLAIMER:✅
WARM-O-RAMA:
SSH x 20 IC

Merkins x 10 IC

cherry pickers x 10 IC
THA-THANG:
Tour de AO w/

  • 8-Count Body Builders
  • Merkins
  • LBCs
  • BBSU
  • Squats

Trail Run- DORAs: 200 Merkins/200 Squats

Tour de Disc Golf Course w/ 8-Count Body Builders, Merkins, LBCs, BBSU, and Squats

Trail Run back to Basketball Court. Suicides and 8-Count Body Builders.

 

MARY:
LBCs, Toe Touches and finished it off with AMRAP of Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Participating vs Leading. We miss out when we choose participation over leadership. This is a core principle of F3- Freed to Lead. Lead with your family, at work, with friends, within F3. Leadership involves love, sacrifice, service, obedience, grace, courage, and confidence.
MOLESKIN:
Prayed for Rick, a co-worker of mine, and for Wagon Wheel’s sister. We had 2 FNGs this morning- Turf Toe and Full Tank. Great to have some fresh faces out in the gloom and they killed it! I’ve known Turf Toe since he was about 10 years old. It was great to see him out this morning. Made me think I’m getting old but also realized I’m trying hard to kick life in the ass. Encouraging and humbling morning.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Doobie Brothers

THE SCENE: Cold and Crisp. 33 Degrees. Shorts Weather
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:

SSH x 20 IC

cherry pickers x 10ish IC

front Claps x 15 IC
THA THANG:

modified B.R.I.C.K. (Burpees, Rocky Balboas, *Merkins, Capt. Thor, *8-Count Body Builders)

2-4-6-8-10 of each exercise with a 100 yard field lap between each set of reps.

Tour de Equalizer w/ flutter kicks and planks mixed in.

3.19 miles covered

 

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Continued the theme from this past weekend’s 3rd F- Suffering. We can’t have adversity without pain. It’s not possible. God meets us at the point of our deepest need. We were made to live in community with others. Take your concerns, cares, adversity, pain, and suffering to God and share with appropriate others.

MOLESKIN:
The Doobie Brothers opened the first Monday morning workout at the Equalizer in style. Hot Tub, Farva, Doubtfire, and Bow Flex put on a historic performance. One for the ages.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

March Madness…It’s AWFUL BABY!!!

THE SCENE: 34-35 and beautiful…a great day to burn some goo!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to AO
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) X 10 & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) X 10 & Michael Phelps (OYO)
  • Windmills (IC) X 10
  • Tempo Squats (IC) X 10
  • Overhead Claps (IC) X 10
  • 5 burpees (OYO)
  • Mosey

THA-THANG:

Double Double (at AO & Playground) 

  • 10 merkins at the AO
  • 10 pullups on the monkey bars
  • Rinse & repeat 5 times
  • Mosey to Splash Pad

Block Out (Splash Pad) 

  • 5 burpees, 10 step ups, 15 dips, 20 overhead press w/ CMUs
  • Rinse & repeat 5 times
  • Mosey to Trail w/ CMUs

 Pick & Roll (Trail Run)

  • Trail Run to other park
  • 10 diamond merkins, 15 big boys, 20 squats
  • Rinse & repeat 4 times
  • Mosey through trail to basketball court

Run & Gun on a Fast Break (at basketball court)

  • 5 burpees, sprint down the court & back, 10 Bobby Hurleys; rinse & repeat X 4
  • 50 of any CMU exercise, sprint down the court & back X 4

MARY:

  • Superman 20 (IC)
  • Flutter Kicks IC 4 CT X 50
  • Captain Thors X 5
  • Hello Dolleys X 20 4 CT

COUNT-OFF & NAME-O-RAMA

Detention, Hot Tub, Snaggletooth & Booster

CIRCLE OF TRUST/BOM:

I have lost my focus and commitment towards my Bible study and scripture memorization so I found a few scripture to hopefully get me focused again.

“And may your hearts be fully committed to the LORD our God, to live by his decrees and obey his commands, as at this time.” 1 Kings 8:61 “For all have sinned and fall short of the glory of God” Romans 3:23

“Commit to the LORD whatever you do, and he will establish your plans.” Proverbs 16:3

“Love the LORD your God with all your heart and with all your soul and with all your strength.” Deuteronomy 6:5

“Keep your eyes focused on what is right, and look straight ahead to what is good.” Proverbs 4:25

“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.” 1 Corinthians 10:13 

Let’s keep listening to and encouraging one another so to help each other get or stay focused on our faith!  We need one another and F3 is helping us get better and stay focused because our goal at the end of our life is to say:

“I have fought the good fight, I have finished the race, I have kept the faith.”  2 Timothy 4:7

MOLESKIN:

I’m not sure there’s a prettier spot to run in F3 Knoxville than the trail run next to the lake at the Equalizer!

ANNOUNCEMENTS:

  • Sign up to Q at the Equalizer
  • Convergence on March 30 at the Asylum followed by a 3rd F event
  • Hardship Hill – May 18