F3 Knoxville

Tag: Tank

The Equalizer – New AOQ Edition

THE SCENE: 40ish. Pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

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

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.

Station 1 – Boat parking/Playground Light Pole

  • Burpees
  • Lunges
  • BBS

Station 2 – Light pole at top of bermuda/crosswalk

  • Hand Release Merks
  • Squats
  • Hello Dolly

Station 3 – Light pole at top of curvy parking

  • Dry Docks
  • Bridge
  • Flutter Kicks

Station 4 – Stonehenge light pole

  • Shoulder Taps
  • Step Ups
  • Imperial Walkers

Station 5 – Top of the world light pole

  • Diamond Merks
  • SSH
  • Box Cutters

MARY:

  • Australian Snow Angels
  • Hello Dolly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 

Mark 2:1-5 — When Jesus returned to Capernaum several days later, the news spread quickly that he was back home. Soon the house where he was staying was so packed with visitors that there was no more room, even outside the door. While he was preaching God’s word to them, four men arrived carrying a paralyzed man on a mat. They couldn’t bring him to Jesus because of the crowd, so they dug a hole through the roof above his head. Then they lowered the man on his mat, right down in front of Jesus. Seeing their faith, Jesus said to the paralyzed man, “My child, your sins are forgiven.”

Who can you count on to carry your mat? Are you surrounding yourself with the kind of people you can count on, when the chips are down, when the odds are not in your favor, to put you on their shoulders and carry you to Jesus.

ANNOUNCEMENTS: CSAUP, Convergence, Q Calendar

PRAYER

Rampartakraken

THE SCENE: Chilly at first, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Classic warm ups, SSH, arm circles, squats. Mosey around the kraken
THA-THANG:
Partner up for Kraken time! Each team works together to complete all reps/instructions of each exercise and runs a lap afterwards around the octagon. Simple math is in play. Exercises are:

  • 50 overhead CMU presses
  • 50 squat jumps
  • 50 cobra Kai Merkins
  • Bear crawl to center and back
  • 50 shoulder tap Merkins
  • 100 mountain climbers single ct
  • 10 Round the clock Merkins 4ct
  • 20 burpees

Stop for a rest after first team finishes. Continue till last team finishes.

Mosey to baseball lot by Indian run.

line up on parking lot lines. Two hops and a burpee on every line. Lunge back to start.

mosey back to AO Indian run for dealers choice ring of exercises. One runs around circle whole telling pax what exercise to do.
Then Merkin circle of pain 5 merkins.

MARY:
Pretty much done already
COUNT-OFF & NAME-O-RAMA

10 pax including 1 FNG (Kimchi)

CIRCLE OF TRUST/BOM:

There was a moment when Moses had the nerve to ask God what his name is. God was gracious enough to answer, and the name he gave is recorded in the original Hebrew as YHWH.
Over time we’ve arbitrarily added an “a” and an “e” in there to get YaHWeH, presumably because we have a preference for vowels.
But scholars and Rabi’s have noted that the letters YHWH represent breathing sounds, or aspirated consonants. When pronounced without intervening vowels, it actually sounds like breathing.
YH (inhale): WH (exhale).
So a baby’s first cry, his first breath, speaks the name of God.
A deep sigh calls His name – or a groan or gasp that is too heavy for mere words.
Even an atheist would speak His name, unaware that their very breathe is giving constant acknowledgment to God.
Likewise, a person leaves this earth with their last breath, when God’s name is no longer filing their lungs.
So when I can’t utter anything else, is my cry calling out His name?
Being alive means I speak His name constantly.
So, is it heard the loudest when I’m the quietest?
In sadness, we breathe heavy sighs.
In joy, our lungs feel almost like they will burst.
In fear we hold our breath and have to be told to breathe slowly to help us calm down.
When we’re about to do something hard, we take a deep breath to find our courage.
When i think about it, breathing is giving him praise. Even in the hardest moments!
This is so beautiful and fills me with emotion every time I grasp the thought. God chose to give himself a name that we can’t help but speak every moment we’re alive.
All of us, always, everywhere.
Waking, sleeping, breathing, with the name of God on our lips.
written by – Sandra Thurman Caporale from the Memorial Church of Christ in Houston.

MOLESKIN:

ANNOUNCEMENTS:
May 6th CSAUP,

2 totems

THE SCENE: 22 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Not too much just a couple regular things and we got started
THA-THANG:

Two totem poles (see picture) we did the first one running around the main island of the lower parking lot between each exercise. The second totem we ran up from the parking lot to the bench at the top of the hill and back.

MARY:
Took care of the ab work during the work out
COUNT-OFF & NAME-O-RAMA
Five PAX
CIRCLE OF TRUST/BOM:
Today in 1945, the battle of Iwo Jima started. 2500 American soldiers lost their lives on day one. 7000 total American lives were lost over 35 days of one of the bloodiest battles in World War II. 20,000 were injured. We talked about the sacrifice these men made to keep America and the world free. We also talked about our personal sacrifices we need to make on a daily basis. Putting ourselves behind our family and our neighbors. Putting our own desires and once aside while we concentrate on the people around us.
MOLESKIN:
It was my first time back in quite a while. I definitely missed the fellowship and oddly enough to work out.
ANNOUNCEMENTS:
CSAUP

Planting Flowers @ The Equalizer 1/5/22

THE SCENE: Mid 30s and dry.  Partly cloudy.  High spirits.  All PAX arrived on time, including an FNG
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together and touch toes for 20-count; Windmills IC x5; Sumo Squat for 20-count; Rockettes IC x6; Grady Corns IC x5; Tempo Merkins IC x5; Mosey to the Flag Pole
THA-THANG:
Insert information about the workout.

* All exercises performed to Moby’s “Flower” cadence (“green Sally up, green Sally down…”)

* run lap around entire park between rounds – clockwise on the track leaving from Flag Pole and following track all the way past the tennis court to where it exits onto the road, then uphill and counterclockwise around Stonehenge, up and across the Splash Pad, down to the Bathhouse, windy path towards the docks, run the culdesac, back down the road beneath Bermuda Triangle and to the track entrance, track to Flag Pole…approx 0.65 miles.  Return for the Six once you finish.  Standing 10-count before beginning next round once the PAX has returned.

  • Round 1 – Hand Release Merkins
  • Round 2 – Squats
  • Round 3 – Leg Raises

MARY:
One final Lap+ around the track (from Flag Pole all the way around and back to the AO)
COUNT-OFF & NAME-O-RAMA
12 HIMs – FNG “Gurney”, Stripped, Blindside, School Zone, Choir Boy, Aladdin, Mouthwash, Snitch, Tank, Ribbed, Tonka, Trunk
CIRCLE OF TRUST/BOM:
When it comes to goal setting and goal achieving, fear is enemy number one for a lot of people.  Fear and self-doubt do not come from God.  He is not a fearful God, and we are made in His image.  Give your fears to God, and let His promises be a tailwind to propel you towards your achievements.  He will impower you to take the necessary actions.  He won’t do it for you, so you must make repetitive decisions to persevere, and those decisions will be rewarded when you reach your achievement and feel the satisfaction of proving yourself to yourself.
MOLESKIN:
Isaiah 41:9-10 – I took you from the ends of the earth, from its farthest corners I called you.  I said, “You are my servant;” I have chosen you and have not rejected you.  So do not fear, for I am with you; do not be dismayed, for I am your God.  I will strengthen you and help you; I will uphold you with my righteous right hand.

Haircut 100

THE SCENE: First REAL cold day. Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff, literally warm up stuff. Nothing special,
THA-THANG:
Mosey to the steps, stopping for some incline Merkins and SSHs.
start with 5 burpees, run up steps and hill to Dwayne Johnson and back, 4 burpees run up, 3 burpees run up etc Repeat till all finish.

Walkers walked to marina sign. Runners ran long way around doing a lap around the big island.
At sign start “Love plus One” Haircut 100s only hit in the 1980s.
start with 1 of the exercise and add one rep at each cone. Alternate run and Bear crawls each time. Exercises are:

  • Merkins
  • Squats
  • Dry docks
  • Lunges x2

once done mosey back to AO. Runners go up to Dwayne Johnson twice and walkers walk to the AO.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
15 including one FNG
CIRCLE OF TRUST/BOM:
Remember to Thank God on Thanksgiving. Don’t forget the reason of Thanksgiving.

ANNOUNCEMENTS:
Christmas party rsvp