F3 Knoxville

Category: Equalizer

3-Man Weave

THE SCENE: 37, crisp, cool
F3 WELCOME & DISCLAIMER✅
WARM-O-RAMA:
Cherry Pickers x 11 IC

Big Arm Circles F/B x 11 IC

Front Claps x 11 IC

Overhead Claps x 11 IC

SSH x 11 IC
THA-THANG:
3-Man Mosey around the AO

3-Man Weave doing AMRAP of BBSU and Squats (10 minutes)

3-Man Trail Mosey

3-Man Weave doing AMRAP of 8-Count Body Builders and Hello Dollys (8 minutes)

3-Man Mosey around Disc Golf Course and back on Trails to Soccer Field

3-Man Weave doing AMRAP of 8-Count Body Builders and LBCs (5 minutes)

 

MARY:
Flutter Kicks, Bicycles, Leg Extensions, and finished with 10 Body Builders IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Equalizer post-game breakdown:

Life Changing Growth doesn’t occur in comfort. You can plan and dream but you eventually have to step out of your norm to experience the joy and often times pain of life changing growth. God goes before us and prepares the way (Vanguard) and He follows us and makes things right (Rearguard). God bless you all today!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bruce Pearl Beatdown

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

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

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

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… 

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:
Felt great to be out in the gloom. Cherish these moments. Don’t take them for granted!
MOLESKIN:

ANNOUNCEMENTS:

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