Equalizer – Page 94 – F3 Knoxville

Top of the Equalizer

May 27, 2020 Stripped

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

May 22, 2020 Mouthwash

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!!!

May 20, 2020 Tank

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

May 15, 2020 Ribbed

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.

Break Dance Training

May 13, 2020 Archie

THE SCENE: 52°F, cloudy, wet ground, but not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC 4-count
Do Burpees to “Get Up Offa That Thing”- James Brown

THA-THANG:
Do each exercise 4 times. The first time through build up the full routine starting with inch worms before each new addition.

Inch worms
Spider merkins
Hour glass jump squats
Flamingos
Gorillas
Jump throughs
Bear step
Crab kicks
Donkey frog

Rinse & Repeat full routine twice (with background music)

Do Squats to “Flower”- Moby

MARY:

Shoulder Taps (4ct) x20
American Hammers (4ct) x20
Stretching Flow: plank–> downward dog–> plank–> upward dog–> plank–> downward dog–> plank–> upward dog

COUNT-OFF & NAME-O-RAMA
Mouthwash, Snitch, Stripped, Hot Tub, Bunny, Archie (QIC)

CIRCLE OF TRUST/BOM:
“Now Thomas, one of the twelve, called the Twin, was not with them when Jesus came. So the other disciples told him, “We have seen the Lord.” But he said to them, “Unless I see in his hands the mark of the nails, and place my finger into the mark of the nails, and place my hand into his side, I will never believe.” Eight days later, his disciples were inside again, and Thomas was with them. Although the doors were locked, Jesus came and stood among them and said, “Peace be with you.” Then he said to Thomas, “Put your finger here, and see my hands; and put out your hand, and place it in my side. Do not disbelieve, but believe.” Thomas answered him, “My Lord and my God!””
‭‭John‬ ‭20:24-28‬ ‭ESV‬‬
https://www.bible.com/59/jhn.20.24-28.esv

Now that the Michael Jordan documentary is coming out, a common occurrence is that young people that were arguing that Lebron James (or some other current player) was the greatest of all time is watching the highlights of Jordan’s career and turns to the older basketball fans to say, “yeah Jordan is the greatest of all time”. Seeing Jordan’s highlights has brought peace to the young and old basketball fans.

Seeing Jesus’ wounds brings peace to all. It is evidence that God loves us. In this time when there is much unrest in the world. Reflect on this truth that we have peace through Jesus.