Equalizer – Page 97 – F3 Knoxville

Coming Down the Ladder

February 26, 2020 Mouthwash

THE SCENE: Not raining…nothing else mattered.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20; Cherry-picker x5; Tempo merkins x10; cobra kai x5; butt-kickers, high knees.

THA-THANG:

Mosey to Splash Pad

Descending Ladder. Do all ten exercises, take a lap around the parking lot and drop the top one. Do all 9 exercises, take a lap, and drop the top one. Etc… etc… etc…

10 — Burpees
9 — Jump squats
8 — Diamond merkins
7 — Lunges (each leg)
6 — CDD
5 — BBS
4 — Iron Mikes (each leg)
3 — Ultimate merkins (4-ct)
2 — Man-makers
1 — Pull-up

About halfway thru the ladder, we did a lap around the track and back for a “break”.

Mosey back to AO.

MARY:
LBC x21 (4-ct); Side crunches x 10 (4-ct) both sides.

COUNT-OFF & NAME-O-RAMA
Dirty dozen.
CIRCLE OF TRUST/BOM:

God doesn’t need our good works, but our neighbors do.

From Matt Perman’s book — “What’s Best Next”.

“That’s the biblical ethic. We are not to be scant and scarce in our good works, or even nominal and mediocre, but abundant and liberal in doing good. We are not simply to do good for some people here and there; we are to do good for all people as often as we can and as much as we can. While we cannot do all the good that is conceivable, the Scriptures do expect us to do a lot of good — that is, to abound in it.”

Proverbs 3:27 — “Do not withhold good from those to whom it is due, when it is in your power to do it.”

Galatians 6:10 — So then, as we have opportunity, let us do good to everyone.”

7’s at the icearium acclivity

February 24, 2020 Driftwood

THE SCENE: Cold, clear, beautiful
F3 WELCOME & DISCLAIMER – completed and added inexperienced
WARM-O-RAMA:
15 SSH

10 Baby Arm circle forward and backward

Lap around parking stalls

10 cherry pickers

10 windmills
THA-THANG:
Mosey to top of top of South Watt Rd – icearium hill stopping along the way to do

20 BBS, 10 side crunch left and right

stop and exercise at MBLP field #2
stop and exercise at MBLP filed 3
stop and exercise at baseball field along Watt Rd.
stop and exercise at liqour store parking lot
stop and execise at top of S. Watt Rod. acclivity

7’s from top of acclivity to retaining wall at base Burpee’s at top and imperial Walker at base (had to modify on 4th 5th and 6th run by decreasing distance to path and then light pole and then sign post – killer hill)

Mosey to MBLP field #3

Using the penalty box do merkins at each corner and traverse using different method between corners …

corner 1 – 20 Diamond merkins – side shuffle to corner 2
corner 2 – 20 ranger merkins – lunge to corner 3
corner 3 – 20 wide merkin – broad jump to corner 4
corner 4 – 20 peter parkers – tunnel of love to corner 1 (lots of mumble chatter…)

Mosey back to AO

MARY:
Judge Judy led a flutter kick to 50 for about 90 seconds
COUNT-OFF & NAME-O-RAMA
Judge Judy, Cornhole, Frosty, Biscut, Bartman, Mayberry, Swirlie, I-beam, Mustard, La-Z-Boy, Butters, Driftwood

CIRCLE OF TRUST/BOM:

Nothing special other then you group of HIM, your contagious and prove everyworkout that we can go beyond our own limits – many thanks for always pushing one another

MOLESKIN:

That was much harder in the field then on google earth and paper – way to go men, you crushed it like no one else could have!

ANNOUNCEMENTS:
Pull-up bars Saturday at the Dog pound

Rockin the dock

February 24, 2020 Tank

THE SCENE: High forties rain came in as a drizzle at the last 10 mins

F3 WELCOME & DISCLAIMER
WARM-ups:

ssh, tempo merkins and squats, cherry pickers.
THA-THANG:
Start at the splash pad and do exercise for one minute then run down to and around the outhouse and back. Then move to next exercise. Exercises are:

log hold walk
Merkins
Table rows
One arm press w/bar
Step ups
tris with plate
CMU swings
Dips
Log OH press

After almost a round we took a mosey around the park to do random stuff including: tempo squats, boat/canoes and flutters on the smaller than I thought floating dock. 20 Dry docks in front of the dock on an incline.
mosey to playground where we did a pull up and a burpee. Then 2 of each, then 3….up to 5. Mosey back up to the splash pad for a few 30 second rounds of the exercises again and then mosey to AO.

MARY: no time for her

COUNT-OFF & NAME-O-RAMA:

8 pax
CIRCLE OF TRUST/BOM:

MOLESKIN:
Welcome back Cavalier and UniBrau’
ANNOUNCEMENTS:
Wesley House snacks!

Let’s Get Kraken

February 17, 2020 Stripped

THE SCENE: Dry, Upper Thirties. Perfect.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Cherry Pickers IC x5
Tempo Squats x10
SSHx20 IC

THA-THANG:

Tennis court stations. Pick a station, complete the prescribed exercise, then run a full lap around the court to the next station. Rinse and repeat. On your second pass of the stations, do two laps between each. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

Lunges (across court & back)
Merkins x20
Mountain Climbers x20
Calf Raises x20
Dry Docks x20
Bear Crawl (across court & back)
Squats x20
Diamond Merkins x20
Crab Toe Touches x20

MARY:

Box Cutters
American Hammers
Pickle Pounders
Freddie Mercury

COUNT-OFF & NAME-O-RAMA

Six PAX

CIRCLE OF TRUST/BOM:

Make time for the relationships & activities that restore you.

MOLESKIN:

Nice work today gentlemen.

Shotgun Q at the Eqalixer

February 14, 2020 Ribbed

THE SCENE: Cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Man makers 7x

hello dollys

THA-THANG:

Mossy to the parking lot
- Bear crawl to every other line and do 5 Plank Jacks
To the end of the spaces
Run to the flag pole
- 20 Dips
Run to playground
- 20 Merkins
- 20 BBS
Run to dock
- 20 Carolina Dry Docks
- 20 box cutters
Run to the Bermuda Triangle
- Bear Crawl to the first corner
- 20 plank Jaxs
- Crawl Bear to the second corner
- 20 V ups
- Bear Crawl to the third corner
- 20 Squats
- Do it again!
Run to flag pole pick up Blue Falcon
BLUE FALCON Till Time

MARY:
Stipped lead us in bbs

Training wheels lead us in Imperial squat walkers

COUNT-OFF & NAME-O-RAMA
stripped, stretch, Training wheels, Ribbed
CIRCLE OF TRUST/BOM:
Make Valentines Day the normal in your marriage, not the exception.