Equalizer – Page 99 – F3 Knoxville

The UN-Matched Game

January 22, 2020 Tank

THE SCENE: Cold. Very cold. But not too cold. But cold enough to be cold. But not really that cold. Kind of like cold when your cold and think it could be more cold but don’t want it to be colder. That kind of cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to the flag, 20 jumping jacks, 10 tempo push ups, 10 tempo squats.

THA-THANG:

Mosey to playground for three rounds of 5 pull ups, 5 burpees and 5 squats. Then…

Route 66 with shoulder tap merkins increasing at each cone by one. (11 cones, total of 66). Mosey back to the flag.

Time for the memory game!

12 Tiles with two of each exercise for matching. Put the tiles face down and try and pick a match. If you get a match you do the exercise and toss the cards to the side. If you don’t get a match, you do both exercises and flip them back over. After each turn, run down to the playground and do 5 pull ups and back.(we mixed it up a little and ran a lap instead on a couple of them)

MARY:
20 Flutters
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
“And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.”
‭‭Hebrews‬ ‭10:24-25‬ ‭

talked about our need for the church. Not the actual building, although important to be there, but being with other believers and leaning on each other, learning with each other and loving each other.
MOLESKIN:
Welcome back to the gloom Benchwarmer! Your too close not to come more often.
ANNOUNCEMENTS:
None.

You vs You

January 17, 2020 Bartman

THE SCENE: 30ish and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 15
Tempo Squats x 15
This/that stretch
Cherry Pickers x 5
OYO stretch

THA-THANG:

Today was an all you can eat buffet in the form of a descending ladder. Do the corresponding number of reps for each exercise as you work your way down. Rinse and repeat removing the lowest numbered exercise each round. Not enough time to finish all of it this morning.

10 Thrust Merkins
9 Iron Mikes (each leg)
8 Roll-up v-ups
7 Carolina Dry Docks
6 Burpees
5 Broad Jumps
4 Freddie Mercury (4-count)
3 Round the clock Merkins
2 Jump Knee Tucks
1 Handstand Merkin
- Run to the corner of the track after each circuit

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
6 strong! Hardbody, Overachiever, Training Wheels, Pusher, Cereal, Bartman

CIRCLE OF TRUST/BOM:
This morning was a you-vs-you workout. It wasn’t about finishing…it was about giving 100% the entire time and not quitting. Therefore we talked about the importance of giving 100% in all areas of your life.

MOLESKIN:

ANNOUNCEMENTS:

A JUCO Invasion at The Equalizer

January 13, 2020 Mermaid

THE SCENE: An unseasonably warm January day with temps in the high 40’s
F3 WELCOME & DISCLAIMER
I failed to announce that I had a cell phone with me in case of emergency. This is a new precaution that Q’s have been tasked with when leading the group.
WARM-O-RAMA:
-The Motivator from 11
-Tempo Squats
-Cherry Pickers

THA-THANG:
2 stations, at one station we did upper body work, then ran to the 2nd station to focus on the lower body. We ran about .2 miles in between the tennis courts and the pavilion at the top of the hill. We did one exercise, ran to the next station, and alternated until we ran out of time. At the top we did 4 sets of 20, these were the exercises. Merkins, Picnic table pull ups, and dips. On the tennis courts we did 4 sets of 20 squats, calf raises, and then El Capitan’s across the width of the tennis courts. We had the lights on at the tennis courts, and it made me realize how ugly the men of F3 really are. No wonder we workout in the Gloom! That is a joke, we are all amazing looking specimen.

MARY:
We began with a 10 count of Carolina Dry Docks, then the PAX got mouthy and it was recommended that we also do 4 sets of 20 of that exercise. After our arms fell off at the shoulders, we did 20 flutter kicks in cadence, and 20 BBS as we ran out of time.
COUNT-OFF & NAME-O-RAMA
We had a record of 15 in attendance at the Equalizer, the previous record was 13. We had one FNG, who we named Gotcha. (Josh McMullen?, Age 28)
CIRCLE OF TRUST/BOM:
The Great commission, Matthew 28:16-20 The challenge was to go out and make disciples as Jesus commanded in the Great Commission.
MOLESKIN:
Prayer Requests:
Tank- Praise that his wife has some relief from the kidney stone that has been ailing her.
Wax Job – Pray for discernment about his Mother in Law that is suffering from Alzheimer’s.
ANNOUNCEMENTS:
Doubtfire on Q Wednesday, and Bartman on Friday.

Brickyard Invasion of the Equalizer….

January 6, 2020 Belding

THE SCENE: Dark as Night, 28 degrees…so just about perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops; Cherry Pickers; Squats and Hold; Baby Arm Circles – Forward and Backward; Overclaps; Seal Claps; run one lap

THA-THANG:
Insert information about the workout.

CMU Workouts…you know, BRICKS…

Merkins
High Pulls
Thrusts
Squats
Rows

50 reps of each; then 40, then 30, then 20, then 10

MARY:
Flutter Kicks, Hello Dolly’s, Captain Thor
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:
New year…start it with a committment to be the LEADER of your household…SPIRITUAL LEADER
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

2020 and ascending ladders

January 1, 2020 Ribbed

THE SCENE: Calm and chilly 32 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 imperial squat walkers

5 cherry pickers

THA-THANG:
Insert information about the workout.

Mosey to play ground and did 25 squats and 10 pull-ups
Mosey to CMU pile to get coupons
4 rounds of ascending ladders 15 x 20 x 25 then run to the light pole in between each set (bernying every other time back from the pole)
- goblet squats
- overhead press
- kettle-bell swings
- hodors

COUNT-OFF & NAME-O-RAMA
two HIM’s
CIRCLE OF TRUST/BOM:
Working this year on my 2020 resolutions reminded me that my biggest need has been met. I have a savior who was perfect and died for my sins. He died so I might live! That’s our hope this year is that “he who began a good work in you will see it to completion.

Also, going to try and do better at posting BB’s!