Equalizer – Page 98 – F3 Knoxville

5 Guys

April 7, 2019 Detention

THE SCENE: 53 w/ Smoke on the Water
F3 WELCOME & DISCLAIMER:✅
WARM-O-RAMA:
SSH x 20 IC

Merkins x 10 IC

cherry pickers x 10 IC
THA-THANG:
Tour de AO w/

8-Count Body Builders
Merkins
LBCs
BBSU
Squats

Trail Run- DORAs: 200 Merkins/200 Squats

Tour de Disc Golf Course w/ 8-Count Body Builders, Merkins, LBCs, BBSU, and Squats

Trail Run back to Basketball Court. Suicides and 8-Count Body Builders.

MARY:
LBCs, Toe Touches and finished it off with AMRAP of Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Participating vs Leading. We miss out when we choose participation over leadership. This is a core principle of F3- Freed to Lead. Lead with your family, at work, with friends, within F3. Leadership involves love, sacrifice, service, obedience, grace, courage, and confidence.
MOLESKIN:
Prayed for Rick, a co-worker of mine, and for Wagon Wheel’s sister. We had 2 FNGs this morning- Turf Toe and Full Tank. Great to have some fresh faces out in the gloom and they killed it! I’ve known Turf Toe since he was about 10 years old. It was great to see him out this morning. Made me think I’m getting old but also realized I’m trying hard to kick life in the ass. Encouraging and humbling morning.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Doobie Brothers

April 1, 2019 Detention

THE SCENE: Cold and Crisp. 33 Degrees. Shorts Weather
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:

SSH x 20 IC

cherry pickers x 10ish IC

front Claps x 15 IC
THA THANG:

modified B.R.I.C.K. (Burpees, Rocky Balboas, *Merkins, Capt. Thor, *8-Count Body Builders)

2-4-6-8-10 of each exercise with a 100 yard field lap between each set of reps.

Tour de Equalizer w/ flutter kicks and planks mixed in.

3.19 miles covered

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Continued the theme from this past weekend’s 3rd F- Suffering. We can’t have adversity without pain. It’s not possible. God meets us at the point of our deepest need. We were made to live in community with others. Take your concerns, cares, adversity, pain, and suffering to God and share with appropriate others.

MOLESKIN:
The Doobie Brothers opened the first Monday morning workout at the Equalizer in style. Hot Tub, Farva, Doubtfire, and Bow Flex put on a historic performance. One for the ages.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

March Madness…It’s AWFUL BABY!!!

March 25, 2019 Booster

THE SCENE: 34-35 and beautiful…a great day to burn some goo!
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
5 burpees (OYO)
Mosey

THA-THANG:

Double Double (at AO & Playground)

10 merkins at the AO
10 pullups on the monkey bars
Rinse & repeat 5 times
Mosey to Splash Pad

Block Out (Splash Pad)

5 burpees, 10 step ups, 15 dips, 20 overhead press w/ CMUs
Rinse & repeat 5 times
Mosey to Trail w/ CMUs

Pick & Roll (Trail Run)

Trail Run to other park
10 diamond merkins, 15 big boys, 20 squats
Rinse & repeat 4 times
Mosey through trail to basketball court

Run & Gun on a Fast Break (at basketball court)

5 burpees, sprint down the court & back, 10 Bobby Hurleys; rinse & repeat X 4
50 of any CMU exercise, sprint down the court & back X 4

MARY:

Superman 20 (IC)
Flutter Kicks IC 4 CT X 50
Captain Thors X 5
Hello Dolleys X 20 4 CT

COUNT-OFF & NAME-O-RAMA

Detention, Hot Tub, Snaggletooth & Booster

CIRCLE OF TRUST/BOM:

I have lost my focus and commitment towards my Bible study and scripture memorization so I found a few scripture to hopefully get me focused again.

“And may your hearts be fully committed to the LORD our God, to live by his decrees and obey his commands, as at this time.” 1 Kings 8:61 “For all have sinned and fall short of the glory of God” Romans 3:23

“Commit to the LORD whatever you do, and he will establish your plans.” Proverbs 16:3

“Love the LORD your God with all your heart and with all your soul and with all your strength.” Deuteronomy 6:5

“Keep your eyes focused on what is right, and look straight ahead to what is good.” Proverbs 4:25

“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.” 1 Corinthians 10:13

Let’s keep listening to and encouraging one another so to help each other get or stay focused on our faith! We need one another and F3 is helping us get better and stay focused because our goal at the end of our life is to say:

“I have fought the good fight, I have finished the race, I have kept the faith.” 2 Timothy 4:7

MOLESKIN:

I’m not sure there’s a prettier spot to run in F3 Knoxville than the trail run next to the lake at the Equalizer!

ANNOUNCEMENTS:

Sign up to Q at the Equalizer
Convergence on March 30 at the Asylum followed by a 3rd F event
Hardship Hill – May 18

3-Man Weave

March 16, 2019 Detention

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

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.