Archie – Page 25 – F3 Knoxville

Monday Morning Ladder at the Equalizer

June 8, 2020 Stripped

THE SCENE: Mid sixties & gloomy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Cherry-picker IC
Tempo Squats
Windmills IC
Baby Arm Circles IC
SSH IC

THA-THANG:

Dusted off an old Mouthwash beatdown & tweaked it just enough to pretend it was my own.

Mosey to Splash Pad. Descending Ladder. Do ten exercises, take a lap, and drop the top one. Do 9 exercises, take a lap, and drop the top one. Etc…

10 — Pickle Pounders (4ct)
9 — Lunges (each leg)
8 — Diamond merkins
7 — Jump squats
6 — CDD
5 — BBS
4 — Iron Mikes (each leg)
3 — Ultimate merkins (4-ct)
2 — Step-Ups w/ Knee Raise (each leg)
1 — Burpee

MARY:

No time for that this morning. Having too much fun with the ladder.

COUNT-OFF & NAME-O-RAMA

8 PAX

2 FNGs: Yo-yo & Road Trip

CIRCLE OF TRUST/BOM:

We’re living history right now; our kids or grandkids will read about 2020 in their history books. They’re going to ask you what it was like to be alive in 2020? And you’ll tell them. Then they’re going to ask, “what did you do”?

And so the question I’m wrestling with, that I think we should all be wrestling with is how do we want to be able to answer that question? I want to be able to tell them I did more than eat a lot of frozen pizza, like some tweets, and go to bed early. I think we should all aspire to more.

MOLESKIN:
Great effort today & great to have two FNGs.

ANNOUNCEMENTS:
Let’s get that Q calendar filled up!

Seven running Miles

June 3, 2020 Ribbed

THE SCENE: 65 With a 50% chance of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers
calf stretches

Baby arm circles 20 X

Baby arm circles backwards 20 X

Seal clap 20x

Overhead clap 20 X

THA-THANG:
Run to the track for some good old fashion miles. There will be six planks of wood with a exercise and a number on them

5 Burpee’s
10 lunges
15 v ups
20 merkins
25 BBS
30 Squats

I repeat and rinse

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I am mad. I am mad at racism and the evil that has been so blatantly shown to us last week. I hate that another man feels fear and running in his neighborhood. I hate that one man killed another man. He took the life of another image bearer of God. I hate racism and there’s no place in the church or in our society for it. Pray for our leaders and pray for those officers who are now standing in those lines to protect and serve. Pray for the peaceful protests that true change will happen. Pray that Moore peaceful protests that happened in Nashville becomes common.

Top of the Equalizer

May 27, 2020 Stripped

THE SCENE: Warm. Sweaty. Delightful.

F3 WELCOME & DISCLAIMERS

WARM-O-RAMA:

Cherry Pickers IC
Baby Arm Circles IC
Tempo Squats
SSH IC

THA-THANG:

Had a number of stations laid out around the top of the Equslizer. Stations included:

Mtn Climbers (each leg) x5 — Imperial Walkers to Next Station
Diamond Merkins x5 — Mosey to Next Station
Plank Jacks x5 — Crab Walk to Next Station
Box Jumps x5 — Mosey to Next Station
SSH (4-count) x5 — Lunge to Next Station
Merkins x5 — Mosey to Next Station
Flutter Kicks (4-count) x5 — Broad Jump to Next Station
Crab Toe Touches (each leg) x5 — Mosey to Next Station
Squat Jumps x5 — Bear Crawl to Next Station
BBS x5 — Mosey Back to the Start

On each subsequent lap, we increased rep count by 5 (there was mild griping after the round of 20).

MARY:

Box Cutters IC x25

COUNT-OFF & NAME-O-RAMA

11 PAX

CIRCLE OF TRUST/BOM:

Fruit of the Spirit – if you are of the spirit, these are the things that you produce – Patience is a tough one; it’s also really important – how can you tweak your habits & behavior to cultivate patience in your life?

MOLESKIN:

Great effort from the PAX today.

ANNOUNCEMENTS:

Make sure to read the F3 weekly email.

WHEEL! OF! FORTUNE!!!

May 20, 2020 Tank

THE SCENE: We were like Moses parting the Red Sea. The rain stopped just before we began and opened back up 5 mins after.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, big arm circles and this and thats
THA-THANG:
We moseyed up to the splash pad and played a little Wheel of Fortune. I had a little spinning wheel of my wife’s with several exercises written on it. We would spin the wheel, do the exercise and qty and then run down to the intersection and back up the snake to the splash pad. The exercises were:

20 Merkins
30 Dry Docks
25 SSH
5 round the clock merkins
5 burpees
25 imperial walkers
30 squats
20 seconds of rest

we mixed it up some and did some bernies, pull ups, extra running etc in each run.

MARY: imperial walkers and standing side crunches

COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
We talked about being the same person everywhere you go. If you are a Christ follower, be one in every crowd you’re in.
MOLESKIN:
Didn’t see any moles, but it was a bit suspicious that Doubtfire was sore from his own Q and didn’t show….???? He may be the mole.
ANNOUNCEMENTS:
None

Break Dance Training

May 13, 2020 Archie

THE SCENE: 52°F, cloudy, wet ground, but not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC 4-count
Do Burpees to “Get Up Offa That Thing”- James Brown

THA-THANG:
Do each exercise 4 times. The first time through build up the full routine starting with inch worms before each new addition.

Inch worms
Spider merkins
Hour glass jump squats
Flamingos
Gorillas
Jump throughs
Bear step
Crab kicks
Donkey frog

Rinse & Repeat full routine twice (with background music)

Do Squats to “Flower”- Moby

MARY:

Shoulder Taps (4ct) x20
American Hammers (4ct) x20
Stretching Flow: plank–> downward dog–> plank–> upward dog–> plank–> downward dog–> plank–> upward dog

COUNT-OFF & NAME-O-RAMA
Mouthwash, Snitch, Stripped, Hot Tub, Bunny, Archie (QIC)

CIRCLE OF TRUST/BOM:
“Now Thomas, one of the twelve, called the Twin, was not with them when Jesus came. So the other disciples told him, “We have seen the Lord.” But he said to them, “Unless I see in his hands the mark of the nails, and place my finger into the mark of the nails, and place my hand into his side, I will never believe.” Eight days later, his disciples were inside again, and Thomas was with them. Although the doors were locked, Jesus came and stood among them and said, “Peace be with you.” Then he said to Thomas, “Put your finger here, and see my hands; and put out your hand, and place it in my side. Do not disbelieve, but believe.” Thomas answered him, “My Lord and my God!””
‭‭John‬ ‭20:24-28‬ ‭ESV‬‬
https://www.bible.com/59/jhn.20.24-28.esv

Now that the Michael Jordan documentary is coming out, a common occurrence is that young people that were arguing that Lebron James (or some other current player) was the greatest of all time is watching the highlights of Jordan’s career and turns to the older basketball fans to say, “yeah Jordan is the greatest of all time”. Seeing Jordan’s highlights has brought peace to the young and old basketball fans.

Seeing Jesus’ wounds brings peace to all. It is evidence that God loves us. In this time when there is much unrest in the world. Reflect on this truth that we have peace through Jesus.