F3 Knoxville

Tag: Head Gear

Equalizer Fun Run for Tennis Ball Safety

THE SCENE: Colder than the thermometer would have you believe. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

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

THA-THANG:

We took a trip around the track today. Stations included:

  • Incline Merks at Picnic Table
  • Box Cutters at the Stinky Corner
  • Step-Ups at Flag Circle
  • Big Boys at the Playground
  • CDD at the Soccer Entrance
  • Squats at the Tennis Tree
  • Imperial Walkers at the Tennis Court

Start with 20 reps. On each subsequent lap, we decrease rep count by 5. Head back up the ladder.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Leaders who own their mistakes make fewer mistakes. -C. Nieuwhof

MOLESKIN: Great group of HIMs today. Good mumblechatter.

ANNOUNCEMENTS: April 15. Passing the flag. Be there.

Monday @ The Equalizer: 3-21-22

THE SCENE: Chilly but not freezing
F3 WELCOME & DISCLAIMER: indeed
WARM-O-RAMA:
Feet apart – stretch to the middle, then right, then left.  Grady Corn IC x 5.  Imperial Walker IC x 5.  Tempo Merkin IC x 5.  Down Dog 20 count.  Neck Rolls x 5 each way.  Tempo Squat IC x 5.  Mosey to the Smokehouse, grab a CMU, and position yourself on the baseline of the bball court.
THA-THANG:
Ab Circuit – 30 seconds of work; 15 seconds of rest; 4 sets of each exercise; 40 seconds between exercises to run to the opposite end of the court and back before beginning again.

1 – Elbow Plank

2 – Flutter Kick

3 – Freddie Mercury (slow Fred –> foot goes all the way back to the ground between reps for full range of motion through the hip flexor and lower abs)

4 – Dead Bug a.k.a “X-Factors”

CMU Circuit – 20 seconds of work; 10 seconds of rest; 6 sets of each exercise; 40 seconds between exercises to run to the opposite end of the court and back before beginning again.

1 – Curls

2 – Goblet Squat

3 – Overhead Press

4 – Split Squat 3/3 (weighted with back foot on the ground, or un-weighted ‘Bulgarian’ with rear foot on a CMU standing vertical)

5 – Hip to Halo (CMU goes from one hip, across the chest to the opposite shoulder, around the head, and down to the other hip.  Next rep is in reverse of that)

6 – ‘Kettlebell’ swings

MARY:

Held plank for a short time
COUNT-OFF & NAME-O-RAMA
11 present and accounted for
CIRCLE OF TRUST/BOM:
Don’t take for granted that Christ has called you to follow him.  Think of how powerful of a moment it must have been when Matthew sat down to recount the time that Christ called him, and stood up for him against the haters (Pharisees).
MOLESKIN:
Matthew 9:9-13 and Hosea 6:6
ANNOUNCEMENTS:
The Equalizer shovel-flag will be handed off on [Good] Friday April 15th.  Brother Ribbed will be taking over as AOQ, so you’ll want to be there!

Just Another Merkin Monday…

THE SCENE: AB Morning with a slight wind

F3 WELCOME & DISCLAIMER: Done and Done 

WARM-O-RAMA:

SHH IC x20 | LBAC each way IC x10 | A little bit of This. A little bit of That | Michael Phelps | Tempo Squats IC x10 

THA-THANG:

Ghostman Baseball at the Flagpole. Partner up and one partner runs to first, completes the exercise, returns home while their partner does the Home exercise. Switch when running partner returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home. 

  • First Base 
    • 15 Merkins 
    • CDD at Home 
  • Second Base 
    • 15 Diamond Merkins 
    • Dips at Home 
  • Third Base 
    • 15 Wide Merkins 
    • Incline Merkins at Home 
  • Home Plate 
    • 5 Body Builder +’s 
    • Pick up the SIX 

Fellowship Mosey through Hans Memorial Field to RockPile for a “Reacher Curl Circut” 

  • 25 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 10 Pullups → Mosey back to RockPile
  • 20 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 8 Pullups → Mosey back to RockPile
  • 15 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 6 Pullups → Mosey back to RockPile
  • 10 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 4 Pullups → Mosey back to RockPile
  • 5 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 2 Pullups → Mosey back to RockPile

 

MARY:

There just wasn’t enough time.

COUNT-OFF & NAME-O-RAMA

13 HIMs; 3 Pre-Ruckers; 0 FNGs 

CIRCLE OF TRUST/BOM:

The hardest day to read your Bible, work out, or do anything is the day AFTER you don’t do it. 

ANNOUNCEMENTS:

2.0 Friendly Beatdown at the Equalizer on Friday 2/18 at the normal time (5:30), no Pre-Ruck. Breakfast afterward. 

Subscribe, Download, and listen to the F3Knoxville Family of Podcasts  

Convergence 7/2 at JUCO 

Bro-lympics are coming back in November

Beating Back Sad Clown Syndrome

THE SCENE: There was weather.

F3 WELCOME & DISCLAIMER: You’re here on your own… etc. etc. etc.

WARM-O-RAMA:

We did a warmup 

THA-THANG:

Mosey to Smokehouse for CMUs; Return to the field for a Prison Break. Cones are set out in 20-yard increments for 100 yards. 

    • Rifle Carry CMU 20 yards, drop and sprint back to start
    • 10 Prisoner Get Ups and sprint back to CMU
    • Carry CMU another 20 yards, drop and sprint back to start
    • 5 Prisoner Get Ups and sprint back to CMU
    • Repeat until you reach 100 yards 
  • Return Journey:
  • Rifle carry to first cone; 5 blockees, rifle carry to second cone; 5 blockees
  • Repeat at each cone until returned to the start
  • Begin the cycle again until the SIX is up

Mosey to Flagpole for Aiken Legs Workout 

20 of each: Squats; Box Jumps; Lunges; Flutter Kicks 

Repeat 3 times w/ no rest 

Take a lap while waiting on the SIX. When SIX is up, they will run the opposite way to sweep everyone back to the Rockpile 

Field 11s (First exercise done at the Rock Pile, Second exercise done at the opening of the ramp)

1st Round: Curls/Squats

…Time called on account it was time to finish

COUNT-OFF & NAME-O-RAMA

11 HIMs; 3 Pre-Ruckers; 0 FNGs

CIRCLE OF TRUST/BOM:

In Exodus 32, the people of Israel are concerned. This man, Moses, led them out of Egypt and now hasn’t returned down from the mountain. Where is he? What happened to him? We know that Moses is talking with God, he is actually in the presence of God.

[When Moses returns from the Mountaintop he has to cover his face because it has seen God’s face and is radiating God’s light. Rays of light radiated from his face. These “rays” of light were sometimes misinterpreted as horns and misrepresented in statues of Moses. There is a statue of Moses in St. Peter’s Basilica in Rome that shows Moses holding the 10 Commandement Tablets and he has goat horns on his head. When I taught Old Testament, I once had a 6th grader ask me why Moses had devil horns]

While Moses is gone, the people become upset, they become uncertain. In the midst of their uncertainty, they try to take control. Here is God, trying to give them everything He has promised and because they are uncertain, they want to take control. I am tired of waiting, I am tired of not knowing, so I am going to take matters into my own hands. The motivation for the people of Israel was not to turn away from God, they did not want to defy God who brought them out of Egypt. They don’t know what happened to Moses, so they are going to take matters into their own hands and take control of the situation. This is where they ask Aaron to make the Golden Calf. They are not turning away from God to another god represented as the Gold Calf, they are saying that THIS IS the God who led us out of Egypt. 

This is so often us. We turn to idols for sources of trust or confidence. We take good things and we make them the ultimate thing, especially when we are uncertain. We don’t actively “turn away from God,” but rather, I am making God of my own will,  that I can control. I may still say, “No this is God!” But it is God that I can put away when I am done with Him and take him out when I need Him. How often do we treat God like that toy or like that book on the shelf? Take Him down and use Him when we are in need, but return Him to the shelf when we find comfort. You can isolate Him and dismiss Him when you feel like it, that is idolatry. When we do this, we are trading uncertainty for control. 

MOLESKIN:

Exodus 32

President’s Day Trivia at the Equalizer

THE SCENE: Above freezing, clear morning… how long until coffee?!?

F3 WELCOME & DISCLAIMER: Done and Done

WARM-O-RAMA:

SSH IC x23 | LBAC IC each way x10 | Little bit of This/Little bit of That | Tempo Squats IC x10 | Rockettes IC x10 

THA-THANG:

Mosey to the Flagpole for 23 Derkins 

Mosey to Playground for 23 Rocky Balboas IC 

Mosey to Splash Pad for Presidential Trivia! 

Correct Answer = Do the exercise and reps on the cardboard

Incorrect Answer = Do double the exercise and reps 

  • 5 Burpees
  • 20 LBCs 
  • 10 Diamond Merkins
  • 30 Flutter Kicks
  • 20 Squats
  • 30 Mountain Climbers (2ct.)

3 Rounds; After each round Mosey to Dock for 25 CDD and Mosey to Rockpile for 21s Curls and 21s OHPress; Tricep Ext.; Rows 

Questions: ((Bolded questions were answered correctly))

Q: What does the “S” in Harry S. Truman’s name stand for?

A: Nothing 

Q: Which president made Christmas a national holiday?

A: Ulysses Grant 

Q: Who was the first and only U.S. president to serve non-consecutive terms?

A: Grover Cleveland

Q: Which president had turned down offers to play professional football?

A: Gerald Ford

Q: Which president was often mocked in the press for his unkempt appearance?

A: Abraham Lincoln

Q: Though three presidents (Adams, Jefferson, and Monroe) died on the 4th of July, which president was the only president to have been born on that date?

A: Calvin Coolidge

Q: Which president hated his painted portrait so much that he eventually burned it?

A: Theodore Roosevelt

Q: Which president and his wife hold the record for the longest-married first couple?

A: Jimmy Carter

Q: Who were the four presidents that were assassinated?

A: Lincoln, Garfield, McKinley, and Kennedy

Q: What state produced the most U.S. presidents?

A: Virginia (8)

Q: Who was the first American-born president?

A: Martin Van Buren 

Q: Which president and his wife attended Napoleon‘s coronation at Notre Dame Cathedral?

A: James Monroe

Q: Who was the first president to have written a biography of another president?

A: After he left office, Herbert Hoover wrote a biography on Woodrow Wilson

Q: Which president donated all of his presidential salary (and his congressional salary before that) to charity?

A: John F. Kennedy

Q: Which president put up the first Christmas tree in the White House?

A: Benjamin Harrison

Q: Which presidents also served as the Chief Justice of the Supreme Court? 

A: William Howard Taft 

Q: Which president served as both President and Vice President without being elected to either office? 

A: Gerald Ford 

Q: Who was the youngest person to become president? 

A: Theodore Roosevelt; 42 at the time of inauguration. JFK was the youngest *elected* at 44. TR assumed office after the assassination of William McKinley in 1901 

Of the questions answered correctly (and it wasn’t many), High Heels was the HIM who answered the questions; Choir Boy answered 1 right. 

MARY:

Fellowship Mosey part of the way back 

Ring of Fire (Down from 3)

COUNT-OFF & NAME-O-RAMA

12 HIMs; 0 FNGs; 1 DownRange (Shoota from F3Franklin)

Stripped, Ribbed, Choir Boy, High-Heels, Trunk, Aladdin, Snitch, Head Gear, Mouthwash, Inspector Gadget, Shoota, Blindside

CIRCLE OF TRUST/BOM:

As I am coming up on my 1 year F3 anniversary, I have been reading through Freed to Lead for the first time and am really gaining a lot of knowledge about the initial creation of F3 and what it has done for men across the country. I am so completely thankful for this group and what it has done in my life this past year. If you are iffy about this whole F3 thing, please read Freed to Lead! 

ANNOUNCEMENTS:

CSAUP this Saturday 2/26 at the Asylum at 6:30 am start HARD OUT at 9:00 am

Bring donations for the food and for The Wesley House

F3Knoxville Podcast is BACK! Subscribe, Download, and Listen on any of your podcast apps!!