F3 Knoxville

Tag: Headgear

Wait. Didn’t we just do that?

AO: the-equalizer
Q: Cheney
PAX: Bookman, Ribbed (Joshua Sagraves), Stripped, Snowbird, Smithers, Mouthwash, Headgear, Madoff, Cheney
FNGs: None
COUNT: 9
WARMUP: 1 squat, 2 tempo merkins, 20 SSH

THE THANG:

20 of each exercise followed by a lap around splash pad and stone henge
1. Merkins
2. Squats
3. Mountain Climbers
4. Burpees
5. Lunges
6. American Hammers

Repeat 5 times

MARY: none

ANNOUNCEMENTS: Escape from Haw ridge and Q source

COT:

“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier

We Did Burpees As Well

AO: the-equalizer
Q: Bookman
PAX: Madoff, Cheney, Ribbed (Joshua Sagraves), Stripped, Smithers, Headgear, Mouthwash, Bookman
FNGs: None
COUNT: 8
WARMUP:
SSSHs
Rockettes
Abe Vagodas
LBaCs
Michael Phelps
Lil bit of this, lil. It of that

THE THANG:
Mosey to splash pad for a Tabata
20 on 10 off, 60 secs between tabatas

Incline merkins
Squats
Georgia Cheerleaders
Burpees
LBCs
Calf raises
Dips

MARY:
Stretch it out

ANNOUNCEMENTS:
Hot Toddy Q on 2/1
VQ month in February- can you redo a Vq?

COT
Read Demon of Unrest by Erik Larsen. About the time and events leading up to the battle of Ft. Sumter. Lincoln in the face of chaos and uncertainty, and knowing he could not stop the inevitable, stayed cool and stayed the course.

Q11–In the Bleak Midwinter

AO: the-equalizer
Q: Headgear
PAX: Bookman, Cheney, Madoff, mouthwash (Mike), Ribbed (Joshua Sagraves), Smithers, Snowbird, Stripped, Headgear
FNGs: None
COUNT: 9
Q11

Warm up:
SSH *25
Tempo squats *10
Grady corns *15

Mosey to Bathhouse:
1 slow pull up
1 slow hanging V up

Mosey to Tennis courts:
Merkins
Wide merkins
CDD
Imperial walkers
LBC
Box cutters
Supermans
Glute bridge
Jump squats
Lunges

Start at 5 reps and increase reps at tennis courts by 5 each time after moseying to bathhouse for another slow pull up and v up.

COT:

One of the names of our Savior Jesus Christ that I’ve been pondering is Hope of the World. These are some thoughts of the hope He gives.

Hope to be known, seen, and loved 100%, as we are.

Hope to change, hope that He who sees us as we are can help us become something better. Hope that we can overcome weaknesses so deep we may even consider them part of our personality or identity, but that we know deep down aren’t in line with our truest, divine identity. Hope that we can overcome stagnation and despair, and find peace for our guilt, relief for our regrets.

Hope that we and those we love will live again.

Hope that we can start again. And again. And again and again. Hope for second chances, clean slates, new beginnings. Hope that there is no such thing as the end.

Hope that the joy we can feel right now doesn’t depend on the circumstances of our lives, but on the focus of our lives.

Jesus Christ is that never ending source of hope and joy. May we each feel His hope this Christmas season!

MBA Workout

AO: the-equalizer
Q: Ribbed
PAX: Stripped, Cheney, Bookman, Headgear, mouthwash (Mike)
FNGs: None
COUNT: 6
Warm-Up (5 minutes)
– SSH (Side Straddle Hops) – 25 IC
– Imperial Walkers – 20 IC
– Merkins – 15 IC
– Tempo Squats – 15 IC

The Workout: MBA Circuit
(Mind, Body, and Attitude)
3 Rounds – 10 minutes total
1. Mind:
– Bear Crawl to designated point (~10 yards), then Crawl Bear back.
– Plank Hold for 30 seconds – focus on controlling breathing.
– (Engages discipline and focus to build resilience.)
1. Body:
– 20 Merkins (modify as needed).
– 15 Burpees (fast-paced for endurance).
– (Pushes physical limits—train strength and stamina.)
1. Attitude:
– Run a lap (~50 yards) and back – twice.
– 20 Jump Squats (power through the burn).
– (Challenges mental grit to keep pushing through fatigue.)

SEVEN’s
BBS at the Pavilion and 1 Pull up at the Bathhouse

100 BBS or 200 LBC’s

Imperial Walkers 31

1 minute of stretching.

BOM

“Whatever you do, work heartily, as for the Lord and not for men.” – Colossians 3:23

“Men, in everything we do—whether it’s crushing a workout, leading at home, or serving in our communities—let’s give it our all. God calls us to strive for excellence, not for recognition, but to honor Him with our efforts. The grit we show here in the gloom strengthens not just our bodies but our spirit and leadership. Let’s carry this mindset forward today—work heartily, lead boldly, and lift one another up!”

Thirty-six

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Ice Cold, Madoff, Cheney, mouthwash (Mike), Ribbed, Headgear
FNGs: None
COUNT: 8
WARMUP: SSH, Arm Circles, Grady Corns, Squats, Merkins

THE THANG: 12 of Diamonds (12 reps plus 36 sec hold 3x around the path)

Merkins + planks
Jump squats + chair sits
Flutter kicks (36x) + hollow body/boats
CDDs + planche planks
Side crunch (18 per side) + side plank (18 sec per side)

MARY: no time

ANNOUNCEMENTS: na

COT: Gal 5:25 “If we live by the Spirit, let us keep in step with the Spirit.”