F3 Knoxville

Tag: Bowflex

Weighty Words & A Kraken

SCENE: Great weather for standing around. Mid 60s. Breezy. Some PAX actually missed the cold weather.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC | Grady Corns IC
  • SSH IC | Cherry Pickers IC

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Pick station, complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Lunges
  • BBS
  • Dips
  • Box jumps
  • Diamond Merks
  • Flutter Kicks
  • Burpees
  • Squats

MARY & STRETCHES:

  • Fellowship Mosey ™️
  • 40secs of OYO Stretching

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Been thinking about words lately. I’ve got relatively young kids, so the past six years have been a lesson in how my words can affect another human being. As a dad & as a husband, I am a leader in my household; as a leader, my words have weight. Usually I see this when I let out a sarcastic comment at breakfast that manages to set an awful tone for the whole day, but every once in a while it works the other way too.

In my work, I’ve been with the same organization for years, but after joining the leadership team last year, I have learned that as a leader, my words have more weight.

F3 is a peer-led workout. Out here, we’re all leaders. Whether your the AO Q, the Q in charge that day, or just a guy posting to a workout—you are a leader; because even if you’ve only been around for a couple weeks, once the next FNG shows up you are a leader setting an example. And your words have weight.

One thing I really appreciate about Doubtfire is his positivity and his ability to make everyone feel welcome, even while pushing us to be better.

That tone that Doubtfire has set here at The Equalizer ⚖️ is the reason I can count on my hands the number of times I’ve missed; it’s the reason that I keep coming back and it’s what I want The Equalizer ⚖️ to continue to be known for. And I’ve come to realize that means I’m going to need to work on that; I need to be more positive, I need to be more encouraging, push more of the guys around me to be better—and I need y’all to not just join me in that pursuit, but hold me accountable to it.

 

MOLESKIN: Great PAX this morning

ANNOUNCEMENTS: Check out the upcoming kickball tourney & grab a Q

Quantity over Quality

THE SCENE: 44 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 merkins

butterflies stretch

5 cherry pickers

20 SSH

THA-THANG:
Mosey over to the Triangle. One Thing then run to the next corner repeat until you have done all three corners and wait for the 6.

  • 20 4 count BBS and bear crawl up to the next corner and repeat
  • 20 squat press with a rock we got from the rock pile. Dung Beatle to the next corner and repeat
  • 20 Squats and lung to the next corner and repeat
  • 20 OHP and Bernie sanders to the next corner and repeat
  • 20 curls and Bernie sanders to the next corner and repeat
  • 20 SSH and run all around the triangle to the next corner and repeat
  • Walk to the OA with some fellowship time.

MARY:
Spend quality and quantity time with your kids and loved ones. No amount of “quality” time will replace you being in their lives. 

COUNT-OFF & NAME-O-RAMA

Dog Pound Tree Biscuit

  • Welcome: 43 degrees –
  • Warmup:  10 SSH, 10 Windmills, 10 Cherry Pickers
  • Workout:  The Tree Biscuit
    • As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.
    • Rules:
      1. One Tag: A tree only gets tagged once
      2. Scale = Skip: Skip a burpee if you need to but stay with the pack always.
      3. Tag Turns: Be sure to take turns tagging/slapping a tree
      4. Cadence Call Out: The group also calls out the running total, not just the tagger. The tagger calls it out first though. the louder the better.
      5. No Shrubs: Don’t waste time & energy on shrubs – skip the shrubs – tag the trees
      6. No Poison Ivy: Pass trees that are surrounded by shrubs, ivy, waist high grass.
      7. Terrain Caution:  Be careful when running not to twist and ankle – trees have lots of bumpy roots around them.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
      8. Milestones Celebrations: At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.
    • Previous Tree Biscuits:
  • Wrap – up:
    • The Spirit and the Flesh struggle:
      • Romans: 7:19 For the good that I want, I do not do, but I practice the very evil that I do not want. 20 But if I am doing the very thing I do not want, I am no longer the one doing it, but sin which dwells in me.
      • Galations 5:17 For the flesh sets its desire against the Spirit, and the Spirit against the flesh; for these are in opposition to one another, so that you may not do the things that you please.
      • Numbers: 15:39It shall be a tassel for you to look at and remember all the commandments of the Lord, so as to do them and not follow after your own heart and your own eyes, after which you played the harlot,

Route 66 classic

THE SCENE: damp but cool morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

10 4 count merkins

5 cherry pickers
THA-THANG:
Mosey over to the boat

  • route 66 starting at the first light do one of the exercise then run to the next light and do 2 of the exercise then run to the next light and do 3.. and so on to the 11th light. Then run to the end of the parking lot and do an core exercise until the 6 get’s there.
  • BBS
  • Squat Jumps
  • Merkins (Bernie sanders in-between each light)
  • Iron Mikes

Mosey back to AO

MARY:

10 4 count American hammers

leg holds for time

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:
MOLESKIN:
I believe in the doctrine of election because I am quite certain that if God had not chosen me, I should never have chosen him and I am sure he chose me before I was born or else, he never would have chosen me afterwards: and he must have elected me for some reason unknown to me, for I never could find any reason in myself why he should have looked upon me with special love. Charles Spurgeon 

Point out evidence of Grace in others lives today to encourage your soul and others.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

12 Rounds at the Pound

THE SCENE: Clear, cool, comfortable (for now)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cobra Burpees x5 OYO
Windmills x10 IC
Hindurkins x10 IC
Standard Burpees x5 OYO
Crabettes x10 IC

THA-THANG:
Everybody grab a CMU and come back to the circle. We have a Weinke with 12 exercises. All are 20 reps.
After each exercise, take a lap around the outhouse and come back for the next one.
Exercises:
Squat Thrust
BBS with CMU
Up & Over Merkins (10 per side)
Alpos
Overhead Press (10 per arm)
Weighted calf raise
Flutter Kicks
Weighted Squats
Lawn Mowers (20 per side)
Box jumps (performed at the outhouse retaining wall)
Curls
Front Raise

When you get done, R&R

MARY:
Just a few LBCs while the slowpokes put up their CMUs
COUNT-OFF & NAME-O-RAMA
14 strong with one FNG. Welcome Aladdin’s EH Abu!
CIRCLE OF TRUST/BOM:
When Your Burden is Overwhelming (from utmost.org)
We must recognize the difference between burdens that are right for us to bear and burdens that are wrong. We should never bear the burdens of sin or doubt, but there are some burdens placed on us by God which He does not intend to lift off. God wants us to roll them back on Him— to literally “cast your burden,” which He has given you, “on the Lord….” If we set out to serve God and do His work but get out of touch with Him, the sense of responsibility we feel will be overwhelming and defeating. But if we will only roll back on God the burdens He has placed on us, He will take away that immense feeling of responsibility, replacing it with an awareness and understanding of Himself and His presence.

Many servants set out to serve God with great courage and with the right motives. But with no intimate fellowship with Jesus Christ, they are soon defeated. They do not know what to do with their burden, and it produces weariness in their lives. Others will see this and say, “What a sad end to something that had such a great beginning!”

“Cast your burden on the Lord….” You have been bearing it all, but you need to deliberately place one end on God’s shoulder. “…the government will be upon His shoulder” (Isaiah 9:6). Commit to God whatever burden He has placed on you. Don’t just cast it aside, but put it over onto Him and place yourself there with it. You will see that your burden is then lightened by the sense of companionship. But you should never try to separate yourself from your burden.
MOLESKIN:
Pouring one out for the CMU pile at the Asylum….
ANNOUNCEMENTS:
Donations this month for Safe Haven ministries!