F3 Knoxville

Tag: Stripped

Monday Morning Ladder at the Equalizer

THE SCENE: Mid sixties & gloomy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry-picker IC
  • Tempo Squats
  • Windmills IC
  • Baby Arm Circles IC
  • SSH IC

THA-THANG:

Dusted off an old Mouthwash beatdown & tweaked it just enough to pretend it was my own.

Mosey to Splash Pad. Descending Ladder.  Do ten exercises, take a lap, and drop the top one. Do 9 exercises, take a lap, and drop the top one.  Etc…

  • 10 — Pickle Pounders (4ct)
  • 9 — Lunges (each leg)
  • 8 — Diamond merkins
  • 7 — Jump squats
  • 6 — CDD
  • 5 — BBS
  • 4 — Iron Mikes (each leg)
  • 3 — Ultimate merkins (4-ct)
  • 2 — Step-Ups w/ Knee Raise (each leg)
  • 1 — Burpee

MARY:

No time for that this morning. Having too much fun with the ladder.

COUNT-OFF & NAME-O-RAMA

8 PAX

2 FNGs: Yo-yo & Road Trip

CIRCLE OF TRUST/BOM:

We’re living history right now; our kids or grandkids will read about 2020 in their history books. They’re going to ask you what it was like to be alive in 2020? And you’ll tell them. Then they’re going to ask, “what did you do”?

And so the question I’m wrestling with, that I think we should all be wrestling with is how do we want to be able to answer that question? I want to be able to tell them I did more than eat a lot of frozen pizza, like some tweets, and go to bed early. I think we should all aspire to more.

MOLESKIN:
Great effort today & great to have two FNGs.

ANNOUNCEMENTS:
Let’s get that Q calendar filled up!

Seven running Miles

THE SCENE: 65 With a 50% chance of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers
calf stretches

Baby arm circles 20 X

Baby arm circles backwards 20 X

Seal clap 20x

Overhead clap 20 X

 

THA-THANG:
Run to the track for some good old fashion miles. There will be six planks of wood with a exercise and a number on them

  • 5 Burpee’s
  • 10 lunges
  • 15 v ups
  • 20 merkins
  • 25 BBS
  • 30 Squats

I repeat and rinse

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I am mad. I am mad at racism and the evil that has been so blatantly shown to us last week. I hate that another man feels fear and running in his neighborhood. I hate that one man killed another man. He took the life of another image bearer of God. I hate racism and there’s no place in the church or in our society for it. Pray for our leaders and pray for those officers who are now standing in those lines to protect and serve. Pray for the peaceful protests that true change will happen. Pray that Moore peaceful protests that happened in Nashville becomes common.

Who needs a spartan race when you have a couple of cones

THE SCENE: The Equalizer, 5:30am, Late May. Rain, clear, spotty showers…who knows
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

some stretching of the legs and getting the body warmed up
THA-THANG:
“Virtual Spartan 5k”

5K run while stopping to do the following 20 obstacles:

    • 10 Merkins
    • 10 burpees
    • 10 mountain climbers 4ct
    • 10 SSH 4ct
    • 10 squats
    • 10 forward lunges
    • 10 hand-release Merkins
    • 10 tuck jumps
    • 10 Inch worms
    • 10 shoulder taps (per side)

Run four cones -walk fast two x3

Sprint two cones-walk two x4

mosey back to AO for dealers choice and

10 single leg squats (per side)

“10-second” 6” planks

ring of fire with jump overs and merkins

MARY:
side crunches, box cutters
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Stealing a page from G-6 and doing some star gazing while reflecting on Gods wonderful creation and blessings. Take time to concentrate on God‘s word and his blessings
MOLESKIN:
Good work from the PAX today. Saw some good hustle on the sprints
ANNOUNCEMENTS:
CSAUP

Top of the Equalizer

THE SCENE: Warm. Sweaty. Delightful.

F3 WELCOME & DISCLAIMERS

WARM-O-RAMA:

  • Cherry Pickers IC
  • Baby Arm Circles IC
  • Tempo Squats
  • SSH IC

THA-THANG:

Had a number of stations laid out around the top of the Equslizer. Stations included:

  • Mtn Climbers (each leg) x5 — Imperial Walkers to Next Station
  • Diamond Merkins x5 — Mosey to Next Station
  • Plank Jacks x5 — Crab Walk to Next Station
  • Box Jumps x5 — Mosey to Next Station
  • SSH (4-count) x5 — Lunge to Next Station
  • Merkins x5 — Mosey to Next Station
  • Flutter Kicks (4-count) x5 — Broad Jump to Next Station
  • Crab Toe Touches (each leg) x5 — Mosey to Next Station
  • Squat Jumps x5 — Bear Crawl to Next Station
  • BBS x5 — Mosey Back to the Start

 

On each subsequent lap, we increased rep count by 5 (there was mild griping after the round of 20).

MARY:

  • Box Cutters IC x25

COUNT-OFF & NAME-O-RAMA

11 PAX

CIRCLE OF TRUST/BOM:

Fruit of the Spirit – if you are of the spirit, these are the things that you produce – Patience is a tough one; it’s also really important – how can you tweak your habits & behavior to cultivate patience in your life?

MOLESKIN:

Great effort from the PAX today.

ANNOUNCEMENTS:

Make sure to read the F3 weekly email.

Broken Escalator

THE SCENE: low 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Cherry Picker x 5, Butt-kickers across parking lot and back, High Knees there and back, Lunges there and back.

THA-THANG:
Mosey to flag pole for some 7’s.

  • Dips
  • Box Jumps

Mosey to speed bump for the broken escalator:

  • Run to 1st cone and do 5 merkins, box-cutters, and squat jumps….return to speed bump.
  • Run to 1st cone to repeat then to 2nd cone for 10 merkins, box-cutters, and squat jumps….return to speed bump.
  • Run to 1st cone, 2nd cone, 3rd cone for 15 of each exercise….back to the bottom
  • I think you’re getting the point!
  • 4th cone for 20 of each.
  • 5th cone for 25 of each

For a grand total of 175 merkins, 175 box-cutters, and 175 squat jumps.

MARY:
LBC x 20 (4-ct), Side crunch x 10 each side (4-ct), Cobra Kai x 10

COUNT-OFF & NAME-O-RAMA
6 HIMS.

CIRCLE OF TRUST/BOM:
1 John 1:5–10

Walking in the Light

[5] This is the message we have heard from him and proclaim to you, that God is light, and in him is no darkness at all. [6] If we say we have fellowship with him while we walk in darkness, we lie and do not practice the truth. [7] But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin. [8] If we say we have no sin, we deceive ourselves, and the truth is not in us. [9] If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness. [10] If we say we have not sinned, we make him a liar, and his word is not in us. (ESV)

Sin grows in the darkness.  A lot of people are isolated and alone.  Let’s walk in the light.  Let’s bring sin to the light so it can forgiven in Christ, so we can have fellowship with one another, and so that we can grow in holiness.