School Zone – Page 17

Keep Moving Forward @ The Equalizer

January 26, 2022 Submarine

THE SCENE: Partly cloudy, feels like 19 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, 1 Burpees, Tempo Merkins x10, 2 Burpees, Imperial Walkers x10, 3 Burpees, Rockettes x10, 4 Burpees

THA-THANG:

Mosey to Flagpole for 4 Corners on the track (3 laps) (Reps 20-15-10)
- LBC’s, Mountain Climbers (4-count), Jump Squats, Merkins
- Freddie Mercury at Flagpole til 6 is up
Mosey to Rock Pile and pick a rock
- Rows, then dry docks at the dock (20-15-10-5)
- Rock Curls (10 lower, 10 upper, 10 full motion)
- Tricep Extensions (20)
- Lunge up ramp to bathroom w/ rock shouldered. Alternate shoulders half way.
- 5’s at bathroom (Squats w/ rock & pullups), replace rock
Mosey to top parking lot
- Partner up. 1 person Bernies to the end of parking lot while other person does 10 Merkins before trying to catch their partner. Switch Places. Repeat x3
Fellowship Mosey back to AO

MARY:
Big Boys x10, 5 Burpees

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Always keep moving forward!
MOLESKIN:

ANNOUNCEMENTS:

21’s and Fellowship

January 19, 2022 Ribbed

THE SCENE: 32 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

5 windmills 4X

5 Chery pickers

10 LBAC forward and then backwards
THA-THANG:
Mosey over to the rock pile and grab a rock

21’s curls – 7 lower curls, 7 high curls, 7 full movement.
7’s – OHP and burpees – Run to the boat dock and do the burpee
Hold plank wait for the 6
21’s
7’s – Tricept extensions and jump squats at the turn about
Hold plank wait for the 6
21’s
7’s – goblet squats and V-ups at the end of Bearmuda Triangle.
Hold plank wait for the 6
21’s
7’s – Rows and merkins at the bathhouse.
Hold plank wait for the 6
21’s
Fellowship mosey(TM) back to the AO hold plank to Time.

The Equalizer Invitational 5k (and fun run)

January 17, 2022 Stripped

SCENE: Snowy with an invigorating breeze

F3 WELCOME & DISCLAIMER – emphasis on the disclaimer

WARM-O-RAMA:

SSH IC | Grady Corns IC
SSH IC | Windmills IC
SSH IC | Rockettes IC

THA-THANG:

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

Lunges
Calf Raise
Dips
Shoulder taps
Merks
Flutter Kicks
CDD
Squats

Once the PAX had completed a 5k (roughly three full rounds), recover was called and a Fellowship Mosey™️ was enjoyed by all.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Ephesians 1 – We’ve been redeemed & forgiven. Let’s live like it.

Gator Rasalin and Latin

January 10, 2022 Ribbed

THE SCENE: 32 and windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH

5 merkins

right over left strech

left over right strech

LBAS Forwards

LBAS Backwards

THA-THANG:
Mosey to the tennis cort with some tunes and a smartphone. Using the SeatDeck app we will play 54 card pickup. Every suite has a excersie and the number of reps are based on the number 10,Jack,Queen, King, and Ace are all 10.

To keep us warm every 10* cards we ran a lap around the feild.

Spades = Sholder taps 4X

Clubs = V-Up

Dimonds = Merkins

Hearts = BBS

Jokers 10 Burpees

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Provervs 6:20-29 – Had to be there.

MOLESKIN:
* AKA at the Q’s discretion.

ANNOUNCEMENTS:
Stay warm my friends

Lapping the Park @ Truck Stop 1-8-22

January 8, 2022 Trunk

THE SCENE: Cold and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch the legs; tempo squats; grady corns; tempo merkins; mosey to the back of the parking lot
THA-THANG:

1 – Lunge to the first light pole and back (approx 30 yards), then Imperial Walker to the first light pole and back

2 – Side Straddle Hop x 15 on a 4-count

3 – Mountain Climber (2=1) x 10

4 – Reverse Crunch x 10

5 – Take a Lap (0.6 miles)

- pit stop at the Bath House for 20 Inverted Rows and 20 burpees

6 – Merkins x 20 upon crossing the finish line

7 – Repeat

* All PAX completed 4 laps

** The 4th Lap’s pit-stop was modified to 20 total reps of a combination of burpees and rows

MARY

Tempo Squat x 10; Flutter Kick IC x 25; 20 Merkins OYO; 120 seconds of individual stretching

COUNT-OFF & NAME-O-RAMA
12 – Mayberry, Doubtfire, Earmuffs, Tailpipe, Cosmo, La-Z-Boy, Butters, Judge Judy, Biscuits, I-Beam, Trunk, School Zone
CIRCLE OF TRUST/BOM:

Remembering Channon Christian and Chris Newsom on the 15 year anniversary of their untimely deaths. Live your lives with legacy in mind, practice gratitude, and love and care for those around you. Remember that our God is a God of grace, who can turn tragedy into triumph for His Kingdom

ANNOUNCEMENTS:
Opportunity to serve at the Veteran’s Cemetery in South Knoxville on the morning of January 15th. Check Lebowski’s post on the main Slack channel for details