F3 Knoxville

Tag: Stripped

Tour de Equalizer part 2

THE SCENE: 72 and slightly humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burpee

5 cherry pickers

30 SSH

 

THA-THANG:
Get your headlamp and let’s go.

Mosey over to the trails and three different spots that we do the following

  • 20 each
    • Merkins
    • squats
    • LBC

After coming out of the other sides we get to the bottom of the hill.

  • 11’s
    • man makers
    • run up to the pavalon
    • Dips
  • time crunch and run back through the trail. and in three different spots
  • 20 each
    • Merkins
    • squats
    • LBC

MARY:
no 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:
none.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
1 week till convergence sign up!

The Equalizer 1K

THE SCENE: Not too muggy… yet.
F3 WELCOME & DISCLAIMER: Done somewhat poorly 
WARM-O-RAMA:
LBAC IC x10 each way; Tempo Squats IC x10; Cherry Pickers IC x3
THA-THANG:
Mosey to the Brickhouse to grab CMUs from their cozy homes. Choir Boy demanded he not get a painted one. Whatevs.

Carry CMUs to 1st station on the track to be used for later. Mosey to FlagPole

3 Stations are marked along the track with 3 exercises written in chalk at each station. Choir Boy tried to wash the chalk away during his warmup lap, but he failed in his efforts.

Starting from the flagpole do 25 SSH at the beginning and each time you return to the flagpole

  • Station 1 (w/ CMUs): Arms
    • Curls
    • OH Press
    • Rows
  • Station 2: Core (not “Abs” as originally stated thanks to School Zone’s observation that Mountain Climbers work more than abs, *eye-roll emoji*
    • American Hammers
    • Mountain Climbers
    • BBS
  • Station 3: Lower Body (Not “Legs” as originally stated … see above)
    • Iron Mikes
    • Squats
    • Imperial Walkers

First lap = 40 reps each

Second lap = 30 reps each

Third lap = 20 reps each

Fourth lap = 10 reps each

Fifth lap = 5 reps (It should be noted that Mouthwash and Choir Boy were the only ones to complete the 5th lap and Snitch got to the first station of the 5th lap… Extra Credit will not be counted towards your final grades you nerds)

Return CMUs to their homes and Fellowship Mosey (TM) back to the AO

Final rep Count
MARY:
PAX ab roulette:

Ribbed: 10 Gas Pumpers IC (School Zone went overboard and showed us his technique from the night before)

School Zone: 15 LBCs IC as time expired
COUNT-OFF & NAME-O-RAMA
8 HIMs; 0 FNGs
CIRCLE OF TRUST/BOM:
Do hard things. Don’t do easy things now and put off the hard things. Make the commitment and accomplish great things.
ANNOUNCEMENTS:
Convergence next Saturday at JUCO. Check Slack for times and to sign up so Judge Judy has accurate numbers for coffee and breakfast.

Take 2 on this workout worked

THE SCENE: Hot, but better than earlier in the week
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up? I think we were warm enough but still did a few things to get the muscles ready
THA-THANG:
Start at 1st cone. Do 1 of the first exercise. Run to cone 2 do qty of 2, run back to cone 1 and then to cone 3 where you do qty of 3, run back to cone 1 and then to cone 4 etc etc etc. 8 cones total. Exercises are

  • Shoulder tap Merkins 2ct
  • Russian rockettes 2 ct
  • Toe touch merkins 2ct
  • Side lunges 2ct
  • Inch worms w/Merkin
  • toe touch crunches 2ct
  • diamond Merkins
  • marge Simpsons

MARY:

crunches in bunches

COUNT-OFF & NAME-O-RAMA

13 pax

CIRCLE OF TRUST/BOM:
Your actions can make a big impact. Be a Christ follower and live like one.
MOLESKIN:

we didn’t have an FNG today, so we “met” Tweet-E again. Love that guy! His story is an amazing one of Gods love for him.

ANNOUNCEMENTS:
Convergence at Juco

New Tables, Don’t Tell TapOut

THE SCENE: Warm.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

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

THA-THANG:

Mosey to Splash Pad. Descending Ladder.  Do 12 exercises, take lap, drop the top. Do 11 exercises, take lap, and drop the top one.  Etc…

  • 12 — 4-Count Shoulder Taps
  • 11 — 4-Count Hello Dolly
  • 10 — Lunges (each leg)
  • 9 — Merkins
  • 8 — Squats
  • 7— CDD
  • 6 — 4-Count Imperial Walkers
  • 5 — Dips
  • 4 — Step-Ups (each leg)
  • 3 — 4-Count SSH
  • 2 — Pull-Ups
  • 1 — Burpee

MARY:

  • American Hammers IC
  • Flutter Kicks IC
  • V-Ups

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Cobra Kai

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Responsive Reading – His faithful love endures forever.

Psalm 136

1 Give thanks to the Lord, for he is good!

His faithful love endures forever.

3 Give thanks to the Lord of lords.

His faithful love endures forever.

4 Give thanks to him who alone does mighty miracles.

His faithful love endures forever.

5 Give thanks to him who made the heavens so skillfully.

His faithful love endures forever.

6 Give thanks to him who placed the earth among the waters.

His faithful love endures forever.

7 Give thanks to him who made the heavenly lights—

His faithful love endures forever.

8 the sun to rule the day,

His faithful love endures forever.

9 and the moon and stars to rule the night.

His faithful love endures forever.

23 He remembered us in our weakness.

His faithful love endures forever.

24 He saved us from our enemies.

His faithful love endures forever.

26 Give thanks to the God of heaven.

His faithful love endures forever.

Two takeaways: God’s faithful love endures forever. And, we should give him thanks.

Either the AOQ Loved It, or the Music Was Too Loud to Hear His Cries… Who’s to say?

THE SCENE: Tastefully Temperate

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Grady Corns | LBACs

THA-THANG:

35sec on each exercise. 10sec rest. Take a lap around track after each round. 2 different sets/sides of exercises. Alternate them. Stations included:

 

  • A Side // B Side
  • Hand-Release Merkins // Inch Worms
  • Broad Jumps // Smurf Jacks
  • Imperial Walkers // Calf Raises
  • Flutter Kicks // American Hammers
  • LBS // BBS
  • Bear Crawl // Shoulder Taps

PAX worked right up to the 45min mark, so no time for Mary. They did, however get roughly 2.5 miles in…

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Q shared regarding parenting

PRAYER