F3 Knoxville

Tag: Mouthwash

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

Understanding is the Name of the Game

THE SCENE: 49 degrees and pleasant. A rush of wind as SchoolZone came screaming into the parking lot at 5:31 am.

F3 WELCOME & DISCLAIMER

Not a professional. Here on your own. Know your injuries, but don’t tell me. Modify. COVID-ish rules? Free99

WARM-O-RAMA:

SSH x15

Cherry Pickers x5

Little this. Little That. 

THA-THANG:

Mosey to Tennis Courts for BATTLE BUDDIES!

1 BB does a TC Suicide while the other works on completing the exercises switch after each suicide:

  • 25 Burpees
  • 50 Leg Lifts  
  • 75 Hello Dollies 
  • 100 merkins
  • 150 Squats
  • 200 Big Boys 
  • 250 Imperial Walkers 

Mosey to Dock for some DOCK WORK!

1 BB works through the list with a rock while the other bear crawls up the “S” curve and does 7 burpees at the top, dropping one burpee each time.

  • 15 Dry docks
  • 15 curls 
  • 15 overhead press 
  • 15 tri-extensions
  • 15 rows
  • Hold plank until BB returns 

MARY:

**Don’t call on Aladdin or Tweet-E for Mary ideas (this list will be kept up to date and accurate)**

Cobra Kais and Downward Dog stretching. 6:15 came a little early once the Mumblechatter got off the rails.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Understanding: In understanding, we comprehend how we need to live as a follower of Christ. A person with understanding is not confused by all the conflicting messages in our culture about the right way to live. The gift of understanding perfects a person’s speculative reason in the gaining of Truth. It allows for self-evident principles to be known. 

While wisdom is the desire to contemplate the things of God, understanding allows us to penetrate to the very core of revealed truths. This doesn’t mean we will understand the mysteries of God, the way we would a math problem, but that we become certain of the Truth of God. Such certitude moves beyond faith. 

Understanding moves past natural reason, which is no more than how we perceive the natural world with our senses. Through understanding, we see the world and our life within the larger context of the eternal law and the relation of our souls to God. 

MOLESKIN:

Apparently, the light being messed up “Isn’t a priority” to the Parks and Rec Department. Let’s spam them this week to get it fixed. 

 

 

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

Taking a tour of The Equalizer for a VQ

THE SCENE: Little chilly, probably the last day for Action Slacks for a while. 

F3 WELCOME & DISCLAIMER

Not a professional, here on your own, COVID rules still going, got my phone, et cetera et cetera et cetera…

Also, this is my VQ…

WARM-O-RAMA:

SSH x25, Little Baby Arm Circles (

THA-THANG:

Mosey to Flagpole: 7 downs → Drop top exercise each round 

  • 7 Merkins
  • 6 Squats
  • 5 Dry Docks
  • 4 Squat Jumps 
  • 3 Shoulder taps (4 count)
  • 2 Burpees 
  • 1 Trip to the Bleachers 

Rabbits: Hold Squat 

Mosey to Dock: 20s → Grab a coupon

  • 20 Curls 
  • 20 Shoulder Presses
  • 20 Tri-extensions 
  • 20 Imperial Walkers 
  • 20 Squat-Press 
  • 20 Merkins 
  • 20 Rows 

Rabbits: Hold Beast Plank

Mosey to Splash Pad: 10s → Run and touch the fence after each exercise 

  • 10 Box Cutters 
  • 10 Leg Lifts 
  • 10 Hello Dolly’s 
  • 10 Freddie Mercurys 
  • 10 Flutter Kicks 
  • 10 Big Boys 
  • 10 Dips 

Rabbits: Hold wall sit until the 6 finishes

Mosey to Playground: 15s 

How long will it take Blindside’s cardboard? 10 seconds? 10 burpees.

  • 15 Pull-ups or knee-ups
  • 15 Big Boys
  • 15 Lunges each leg
  • 15 Monkey Humpers 
  • 15 SSHs (4 count)
  • 15 Plank Jacks 
  • 15 Pickle Pounders 

Rabbits: Rocky Balboas (IN PLACE)

Fellowship Mosey back to AO 

MARY:

*Note to self* Do not ask Aladdin for ideas (Peter Parker’s)

COUNT-OFF & NAME-O-RAMA 

CIRCLE OF TRUST/BOM:

WISDOM → Wisdom is not the quoting of facts. It is a gift that allows a person to understand things from God’s point of view. Wisdom allows us to recognize Truth (That’s Truth with a capital T). It is the perfection of Faith. Someone with the gift of wisdom is able to take this truth and use it to glorify God by choosing Godly solutions to problems. 

Also, the gift of wisdom, we see God at work in our lives and in the world. For the wise person, the wonders of nature, historical events, and the ups and downs of our lives take on a deeper meaning. The matters of judgment about the truth, and being able to see the whole image of God. We see God as our Father and other people with dignity. Lastly being able to see God in everyone and everything everywhere.

“Where faith is a simple knowledge of the articles of Christian belief, wisdom goes on to a certain divine penetration of the truths themselves.” The better we understand those truths, the more we value them properly. Thus wisdom makes us relish and love only the things of heaven. 

MOLESKIN:

Thank you ALL for supporting me through my VQ. I was nervous jumping in so quickly after starting F3, but you all have made me feel so welcome that I had to join in on the fun! Also, this workout was a mix/tribute to some of my very first times in the Gloom! 

ANNOUNCEMENTS:

Donations for Safe Haven are still needed. 

throwing some rocks

THE SCENE: 41 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Imperial Walkers x15, BAC x 10, Tempo Squats x10, Cherry pickers x5.

THA-THANG:
Mosey to rock pile to grab a rock and then to the splashpad.

8 pain stations around the splashpad. Once you finish all 8, take your rock for a run around the parking lot.

  • 15 pull-ups
  • 20 hand-release merkins
  • 30 step-ups w/ oh press
  • 20 box cutters w/ rock over your head
  • 30 squat press
  • 30 curls
  • 5 Tom Brady’s (throw the rock as far as you can 5 times in the field)
  • 25 Big Boys w/ rock

MARY:
A few cobra kais to stretch out the back.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
43 rThus the LORD gave to Israel all the land that he swore to give to their fathers. And they took possession of it, and they settled there. 44 sAnd the LORD gave them rest on everyside just as he had sworn to their fathers. tNot one of all their enemies had withstood them, for uthe LORD had given all their enemies into their hands. 45 vNot one word of all the good promises that the LORD had made to the house of Israel had failed; all came to pass.

MOLESKIN:

ANNOUNCEMENTS:
Collecting items for Safe Haven.