Equalizer – Page 94 – F3 Knoxville

Bruce Pearl Beatdown

March 9, 2019 Detention

THE SCENE: Seattleish, again…
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
SSH, Front Claps, “Bruce Pearls”, and a Team Mosey
THA-THANG:
Squats-Merkins-BBSU

1-2-3 (S-M-BBSU)
2-4-6
3-6-9
4-8-12
5-10-15
run a lap
6-12-18
7-14-21
8-16-24
9-18-27
10-20-30
run a lap and keep running until all PAX complete the reps
8-Count Body Builders x 8 IC
Team Indian Run to the Trails
LBCs x 20 IC
Team Trail Run
9-18-27
8-16-24
7-14-21
6-12-18
Hill Run
5-10-15
4-8-12
3-6-9
2-4-6
1-2-3
Hill Run and complete 8-Count BB OYO until all PAX finished.
Team Trail Run with 1 pit stop for 8-Count BB x 5 IC

MARY:

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:
Todayxis my sisters birthday. She’s 5 years older than me and the toughest nut you’ll ever meet. She’s an inspiration. She’s a a great sister, sister-in-law, Aunt, wife, and mother. I love her dearly. Encouraged the PAX to be an inspiration to others today! Don’t just suck everybody else’s inspiration- create your own!
MOLESKIN:
We welcomed Whittler from Chatt and overlooked his War Eagle fandom and colorful socks. He is Rusty’s brother-in-law and It was great to have him at the Equalizer! We prayed for Rusty’s upcoming mission trip to Belize- his excitement for this is contagious. May God Bless all involved! Also, shout-out to Pfeiffer for helping me with the Q- it was brutal.
ANNOUNCEMENTS:
The Equalizer Expansion Project is underway. Time to stop crawling and start running! News to come.

Boat’n & Canoe’n in the Rain

February 23, 2019 Booster

THE SCENE: SO WET & so much rain but 50 degress so it wasn’t bad at all
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to Pavillion at the back
Cherry Pickers (IC) 4 CT X 10
Moroccan Night Clubs X 10
Michael Phelps (OYO)
Windmills (IC) X 10
Tempo Squats (IC)
Tricep stretches (OYO)
Dips X 10 (OYO)

THA-THANG:

The Shed – Tabata Time (20 seconds of work & 10 seconds to rotate)

AMRAP of Curls, Derkins, Burpees, squats, big boy sit-ups, overhead press
Rinse & Repeat X 3
AMRAP of Bentover rows, Dips, Bobby Hurleys (Chris Loftens), calf raises, LBCs, Tricep extension
Rinse & Repeat X 3

Loop

10 merkins, 10 squats & 10 pullups at playground
Run to tennis court area
10 CMU curls, 10 overhead presses, & 10 triceps extension
Rinse and repeat for 25 minutes

MARY:

Boat & Canoes led by Kentucky
Superman & Swimmer led by Kentucky
Flutter Kicks IC 4 CT X 20

COUNT-OFF & NAME-O-RAMA

8 HIMs – Abacus, Detention, Erector, Kentucky, Proton, Rocket, Rusty & Booster

CIRCLE OF TRUST/BOM:

“For All have sinned and fall short of the glory of God.” Romans 3:23

“For the wages of sin is death; but the gift of God is eternal life through Jesus Christ our Lord.” Romans 6:23

“For God so loved the world, that he gave his only begotten Son, that whoever believeth in Him should not perish, but have everlasting life.” John 3:16

I’m terrible at remembering scripture. Actually, I’m terrible at remembering anything unless it has to do with football recruiting. My goal is to read the Bible AND try to remember scripture. One reason is because I obviously need to remember the Word but secondly I think it’s so cool when someone rattles off scripture. I’m actually jealous but this kind of jealous is better than being jealous if someone’s got an awesome car or something.

I truly want to learn AND remember so I will hopefully live my life better AND be able to better share my faith with my kids, friends, and complete strangers when called to do that. I bought a scripture memory guide book and these three passages are the first three of the Top 144 the book recommends that all Christians memorize.

I know I’ll never remember everything but I certainly won’t if I don’t try! Let’s encourage each other to continue to try everyday like it’s our last because it could be!

MOLESKIN:

Thank you Proton for EH-ing me into trying F3! I’ve lost 50 pounds of fat, gained 20 pounds of muscle, made lifelong friends and became more focused on my faith! Thank all of you for welcoming me in October of 2017 and for welcoming every other FNG who comes along!

ANNOUNCEMENTS:

Monthly Challenge – Burpees
Hardship Hill – May 18

BlackJack

February 16, 2019 Detention

THE SCENE: 40 degrees, cool, damp, wet
F3 WELCOME & DISCLAIMER✅
WARM-O-RAMA:
Team Mosey

SSH x 21 IC

Tempo Squats x 11 IC

shake-out

THANG:

Team Mosey to top Parking Lot and play some BlackJack! (1-20, 2-19, 3-18….). Always adds up to 21- BLACKJACK!

BlackJack: Merkins/LBCs. Perform 1 Merkin, run to next light pole, perform 20 LBCs… 2-19, 3-18….
Indian Run around the AO
BlackJack: Burpees/BBSU
Indian Run back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
How do we treat guests? We welcome them, engage them, treat them with respect and dignity. PAX encouraged to take this approach with everyone! Why do we treat guests better than we treat our family, closest friends?
MOLESKIN:
Lunch Lady joined us from South Carolina. He killed it!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

For Wesley

January 12, 2019 Detention

THE SCENE: 40 and chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
“Fake Rocky’s”, Burpee, Lunge, Imperial Walker, Merlin, Plank Jack, Squat, more “Fake Rocky’s”
THA-THANG:
BLIMPS…

Burpees: 10-9-8-7-6-5-4-3-2-1
Lunges: Same
Imperial Walkers: Same
Merkins: Same
Plank Jacks: Same
Squats: Same

10-8-6-4-2: Thrusters at half lap

9-7-5-3-1: “Fake Rocky’s” at start

Hello Dolly’s, Flutter Kicks, Extenders, and LBCs IC x 10 at midfield on soccer field.

On soccer field:

4-Corner Presses, 4-Corner Leg Extensions, and 4-Corner Thrusters/Overhead Press x 10-9-8-7-6-5-4-3-2-1 w/ sprints to midfield and do a merkin…

ANNOUNCEMENTS:

S/O to Zygote on the birth of a healthy baby boy, Wesley!

20 Tips (& exercises) for a Positive New Year!

January 6, 2019 Booster

THE SCENE: 40 and beautiful!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to flag
Cherry Pickers (IC) 4 CT X 10
Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
Side Straddle Hop (IC)
Tempo Squats (IC)
Tempo Merkins (IC)
Mosey

THA-THANG:

11s

11s with pushups at the AO & pullups on the monkey bars
Mosey

Splash pad

3 X 15 of box jumps/step ups & dips
mosey

Loop

10 burpees & 20 squats by the AO
run a ½ lap
20 CMU presses & 20 curls by the tennis courts
Run a ½ lap
Rinse & repeat (PAQ ranged from 5-8 laps)

MARY:

Flutterkicks X 20 (IC)
American Hammers X 25 (IC) – Detention led
Peter Parker combo led by Proton

COUNT-OFF & NAME-O-RAMA

Abacus, Bagger, Bypass, Detention, Farva, Hot Tub, Jail Bait, Proton, Smalls, Umbro and Booster

CIRCLE OF TRUST/BOM:

I follow Jon Gordon, an author, on Twitter (@jongordon11). Every day, he posts positive messages. He released 20 Tips for a Positive New Year and I love it! Please take a moment to read his words and see what you might be able to apply to your personal life. Some of these are common sense but many I take for granted!

20 Tips for a Positive New Year

1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.

2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.

3. Eat more foods that grow on trees and plants and less foods manufactured in plants.

4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.

5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet.” Watch This.

6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.

7. Don’t chase success. Decide to make a difference and success will find you. [ Tweet This ]

8. Get more sleep. You can’t replace sleep with a double latte.

9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.

10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.

11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.

12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.

13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.

14. Implement the No Complaining Rule. If you are complaining, you’re not leading.

15. Read more books than you did in 2018. I happen to know of a few good ones. : )

16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.

17. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.

18. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.

19. Smile and laugh more. They are natural anti-depressants.

20. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

MOLESKIN:

The Equalizer is a great venue and I look forward to coming back again

ANNOUNCEMENTS:

Monthly Challenge – Post, bring a friend, recruit a former F3 HIM
Hardship Hill is May 18 – Sign Up!!!