F3 Knoxville

Tag: Stripped

Joy at The Equalizer

THE SCENE: Cool.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC
  • SSH IC | Tempo Squats

THA-THANG:

Three circuits, each done three times (20/10/5). Begin at flag circle & run counter-clockwise:

Circuit 1

  • Diamond Merks
  • Derkins
  • Merkins
  • Dips then Shoulder Taps to wait for six 

Circuit 2

  • Hanging Leg Raises
  • Crunches
  • American Hammers
  • Flutter Kicks & Imperial Walkers for Six

Circuit 3

  • GA Cheerleader
  • Squat
  • Lunge
  • Split Squats & SSH

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  

ANNOUNCEMENTS: Coffeeteria Wednesday

PRAYER

Through the Eyes of a Child

THE SCENE: First real chilly morning in a long time. At least most of the PAX thought so, SnowBird was sweating (he’s from Minnesota, he thought we were all crazy)

F3 WELCOME & DISCLAIMER Done, but not well 

WARM-O-RAMA:

SSH IC x20 | LBAC IC x10 each way | Cherry Pickers IC x3 | Mosey to Top of the World for a quick run through of the Tha-Thing (definitely wasn’t a way the Q could make sure the papers with the workout on them didn’t blow away…)

THA-THANG:

Thinking about calling this workout “The Snake.” Any other suggestions??

5 Stations; 3 Exercises per station; 5 Rounds of different reps 

  • Dock (25, 20, 15, 10, 5)
    • CDD 
    • Shoulder Taps (2 count)
    • V-Ups
  • Rockpile (20, 16, 12, 8, 4)
    • Curls 
    • OH Press
    • Tricep extensions 
  • BathHouse (15, 12, 9, 6, 3)
    • Pullups 
    • Merkins 
    • BBS
  • Lower Pav-a-lon (10, 8, 6, 4, 2)
    • Box Jumps 
    • Derkins
    • Dips
  • Top of the World (5, 4, 3, 2, 1)
    • Burpees
    • Squat Jumps 
    • Lunges (2 count)

 

MARY:

Mosey back to AO so Aladdin can peel out right at 6:15 

COUNT-OFF & NAME-O-RAMA

10 HIMs; 0 FNGs; 3 Pre-Ruckers 

CIRCLE OF TRUST/BOM:

Today is my son’s 7th Birthday. He spent last weekend along with Monday and Tuesday sick. He doesn’t get sick very often, and when he does, he goes down HARD. With him being sick I was able to spend a lot of extra time with him this weekend and Monday when he stayed home from school. With his mom and I being divorced, extra time with him is few and far in between. 

My son mentioned this, that although he didn’t feel well, he mentioned several times that the extra time that we spent together was worth it. This almost 7 year old found the silver lining of his illness. I charge everyone to always remember to see the world through the innocent eyes of a child. Although he was sick, I was able to spend an extra day with my boy. Which was made all the more special being so close to his birthday! 

ANNOUNCEMENTS:

Bro-lympics on Nov. 5th → AO vs. AO competition! 

Hardship Hill coming next May. Take a look at the Hardship Hill channel on Slack for more info to participate and opportunities to volunteer to help!

Trip Sevens

THE SCENE: Cool. Dark. Clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Grady Corns, Windmills, Rockettes

THA-THANG:
Three sets of sevens; one from each corner of the Bermuda Triangle

  • imperial walkers//Calf Raises at Splash Pad
    VUps//Stepups in Culdesac
    BBS//Squats at tennis court

MARY:
Stargazers x10 OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The same God who created the stars created you.
MOLESKIN
ANNOUNCEMENTS:
Brolympics

Classic Bearmuda Triangle

THE SCENE: 58 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH

4 Cherry pickers

10 overhead claps

10 tie fighters

10 tie backwards fighters

THA-THANG:
mosey to the bearmuda triangle

  • bear crawl to each corner and do the following
  • 15 v-ups 4count
  • 15 hand release merkins 4count
  • 15 pickle pounders 4count
  • Mosey to the rock pile
  • three sets of the following
  • 21 curls
  • 21 tricep extensions
  • 21 OHP
  • Mosey up to the splash pad
  • 11’s
  • merkins at the splash pad mosey to the out house
  • pull up

Fellow ship mosey at time

 

MARY:
WW1 Merkin

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Grateful for the shield lock I have with these men here at the equalizer.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Surprise Q. Out of Left Field. Never saw it coming.

SCENE: Crisp.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Grady Corns IC
  • SSH IC | Windmills 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:

  1. Super Marios – bottom of splash pad ramp
  2. BBS – top of splash pad ramp
  3. Calf Raises – Picnic
  4. Step Ups – picnic tables
  5. Crab Toe Touches – splash pad handicap exit
  6. Squats – below splash loading zone
  7. Flutter Kicks – mid splash pad parking
  8. Single Leg Bridge – end of parking lot under light
  9. VUps – top of curvy parking

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Butterfly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

As a great Christian writer (George MacDonald) pointed out, every father is pleased at the baby’s first attempt to walk: no father would be satisfied with anything less than a firm, free, manly walk in a grown-up son. In the same way, he said, “God is easy to please, but hard to satisfy.”

I think every one who has some vague belief in God, until he becomes a Christian, has the idea of an exam or of a bargain in his mind. The first result of real Christianity is to blow that idea into bits. When they find it blown into bits, some people think this means that Christianity is a failure and give up. They seem to imagine that God is very simple-minded! In fact, of course, He knows all about this. One of the very things Christianity was designed to do was to blow this idea to bits. God has been waiting for the moment at which you discover that there is no question of earning a pass mark in this exam or putting Him in your debt.

Then comes another discovery. Every faculty you have, your power of thinking or of moving your limbs from moment to moment, is given you by God. If you devoted every moment of your whole life exclusively to His service you could not give Him anything that was not in a sense His own already. So that when we talk of a man doing anything for God or giving anything to God, I will tell you what it is really like. It is like a small child going to his father and saying, “Daddy, give me sixpence to buy you a birthday present.” Of course, the father does, and he is pleased with the child’s present. It is all very nice and proper, but only an idiot would think that the father is sixpence to the good on the transaction. When a man has made these two discoveries God can really get to work. It is after this that real life begins.

From Mere Christianity