F3 Knoxville

Category: Equalizer

Hill o’ cones

THE SCENE: Clear with a full moon and colder (46) than the Q thought.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, merkins, rockettes,  10 burpees
THA-THANG:
Spread out along the hill starting at the speedbump and moving all the way up to the splash pad are cones with different exercises and quantities. Run to cone, do exercise and run back to start.  Run to next cone, do exercise and run back to start, repeat until all the cones have been reached. The exercises are:

  • Bear crawl 15 yards
  • 10 frog jumps
  • 20 35lb plate presses
  • 5 inch worms
  • 5 burpees with claps
  • 20 shoulder tap merkins
  • 20 lunges (each leg)
  • 4 round the clock merkins
  • 10 burpees
  • 30 calf raises on curb
  • 20 box jumps
  • 20 table rows

when done take two 35lb plates for an Indian run around track. Person in the back does 2 burpees as the others carry the plates doing presses, overhead carry, curls, triceps etc. 2 1/2 laps.

MARY:
Flutters, elbow to knees, American hammers
COUNT-OFF & NAME-O-RAMA
3
CIRCLE OF TRUST/BOM:

When hardship and pain and downright calamity is upon us, our friends and family can’t be there 100% of the time. So who has our back?
Paul wrote in Romans Ch 8…
“Who shall separate us from the love of Christ?
Shall trouble or hardship or persecution or famine or nakedness or danger or sword? As it is written: “For your sake we face death all day long; we are considered as sheep to be slaughtered.” No, in all these things we are more than conquerors through him who loved us. For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.”
‭‭Romans‬ ‭8:35-39‬ ‭NIV‬

MOLESKIN:
The comment was made there are no hills at the Equilizer, but after running back and forth from the speed bump, it seemed as if was growing in elevation
ANNOUNCEMENTS:
Hardship Hill

Barbarian Mace montage

THE SCENE: Drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH: 15

Tempo squat: 10

tempo merkin: 10

tempo elfs: 10

10 burpees

THA-THANG:

merkins from hell (max reps–> iso hold–> ecc merkin)

2 rounds of 3 sets of 4 exercises

set 1

  • Mace Barbarian Squat
  • kettlebell deadlift
  • burpee
  • SSH

Set 2

  • Mace joust
  • KB press
  • high bridge
  • RDL’s
    set 3
  • mace grave digger
  • KB row
  • bench dips
  • step-ups
  • pull-ups from hell set (10 pullups, max iso hold, ecc pullup)
  • repeat
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    He has risen!

Side of Backen please

THE SCENE: Low 50s , great weather !
F3 WELCOME & DISCLAIMER

yep


WARM-O-RAMA:
Bac x 10 each way ic

tempo squats x10 ic

lunge around the world x 4

tempo merkin x 10

alternating superman x 20 ic

plank
THA-THANG:
KRAKEN with a side of BACKEN

  • 8 cones spread out over .37 mile loop. Each cone has an exercise to do
  • Once you complete first cone exercise , pax line up and Indian run the loop and advance to the next cone and do that exercise
  • pax stayed together and Indian ran each lap.
  • Every time you run by the playground , pull off to the side and do 5 pull ups at the playground
  • Total of 40 pull ups were completed
  • Exercises were , merkins, LBC, lunges , dry docks, power T flutters ,alternating Superman’s , monkey humpers, bodybuilders
  • total of 8 laps, 2.5 miles

MARY:
Side tri ride x 5 each side

not so lazy boys then while being lazy , we changed the channel and watched 007, James. Bond
COUNT-OFF & NAME-O-RAMA
12 pax crushed it !
CIRCLE OF TRUST/BOM:

I have read this before but always good to share . And, thanks to Cap’n Crunch for sharing this with me !

“A band of brothers, in the sense that we use the words in this book, is not a meeting, a club, a therapy group, or a self-help society. It is the group of men we do life with. It is the team of brothers committed with us to the cause of great manhood. It is the band of men with whom we build a manly culture of inspiration and achievement.” – Stephen Mansfield, “Building Your Band of Brothers”

MOLESKIN:
As we start new AOs , let’s band together like brothers and spread the love and be the leaders we were meant to be.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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: