F3 Knoxville

Tag: Toe Pick

Equalizer Block Party

SCENE: 30° & Windy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

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

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Pick station, complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  1. Lunges 
  2. BBS
  3. Dips 
  4. Shoulder taps
  5. Merks 
  6. Flutter Kicks 
  7. Burpees 
  8. Squats 

MARY: 

  • Fellowship Mosey™️

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Knee across
  • Child pose
  • Downward dog

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Are any of you suffering hardships? You should pray. Are any of you happy? You should sing praises. Are any of you sick? You should call for the elders of the church to come and pray over you, anointing you with oil in the name of the Lord. Such a prayer offered in faith will heal the sick, and the Lord will make you well. And if you have committed any sins, you will be forgiven. Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results.”

‭‭James‬ ‭5:13-16‬

Just be glad it’s not the Bearmuda Square…

THE SCENE: Beautiful, starry morning. 40s

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Rockettes
  • Tempo Squats

THA-THANG:

  • Bearmuda Triangle – four rounds, drop five reps on each round
    • 20 Merkins, bear crawl to next corner
    • 20 BBS, crawl bear to next corner
    • 20 Squats, mosey to next corner
  • Splash Pad – Playground – five rounds, drop reps each round
    • 25 Dips
    • 25 Step-ups
    • 25 V-ups
    • Run to playground, perform 5 pull-ups, return to splash pad
  • Tennis court
    • Lunge/Bernie suicides
    • Sprint suicides

MARY:

  • Box Cutters IC | Freddie mercury IC
  • Flutter kicks IC
  • Peter parker

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Follow the lead of our veterans, the spirit of F3, and the example of Jesus: Be about something bigger than yourself.

ANNOUNCEMENTS: Christmas Party

PRAYER

Jetlag Comes Full Circle

THE SCENE: Pretty chilly. However, the lack of Doubtfire’s Action Slacks and Trunk’s Equalizer Tank suggest otherwise.

F3 WELCOME & DISCLAIMER Did this. It went well

WARM-O-RAMA:

SSH IC x15; LBAC each way IC x10; Windmills IC x10; Tempo Squats IC x10; Mosey to Splash Pad

THA-THANG:

Tabata workout: eight 20-second rounds of an exercise with a 10-second rest between rounds. Short mosey between exercises as rain allows.

Exercises:

  • Step-ups/Box Jumps
    • To the Bathhouse for Pull-ups x5
  • LBCs
    • To the Dock for CCD x15 
  • Squats
    • To the Stonehenge for Burpees x5 
  • BBS
    • To the Playground for BodyBuilders+ x5
  • Dips
    • A short lap around Splash Pad to start of parking spaces for Bear Crawls the length of the spaces 
  • What started out as a Fellowship Mosey ended up being a lap around The Equalizer track the long way

MARY:

Fire of Ring → Starting with 1 merkin around, up to three 

COUNT-OFF & NAME-O-RAMA

15 HIMs; 0 FNGs … With the exception of the flag handoff in April, this is the most posting at the Equalizer in recent memory. 

CIRCLE OF TRUST/BOM:

1Pet1:13-16 – So prepare your minds for action and exercise self-control. Put all your hope in the gracious salvation that will come to you when Jesus Christ is revealed to the world. So you must live as God’s obedient children. Don’t slip back into your old ways of living to satisfy your own desires. You didn’t know any better then. But now you must be holy in everything you do, just as God who chose you is holy. For the Scriptures say, “You must be holy because I am holy.”

This BOM and (most of) the workout was from Jetlag’s first post back in November of 2020. I wanted to honor his time here with us by going back to where F3 started for him. It is appropriate that this passage from 1st Peter was chosen by Stripped for Jetlag’s first posting, and even more appropriate as he returns to the Philippines. 

ANNOUNCEMENTS:

Coats for the Cold, donate to AOs now through Nov. 13th

Brovember Challenge starts today. Look for a link to track your progress in the #brovember2021 Slack channel around Wednesday. 

Zealous for good works

THE SCENE: 52 and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Abe vigotas

cherry pickers

Tennessee rocking chairs

seal claps

OH claps

Tie fighters forward and backward

THA-THANG:
Insert information about the workout.

  • Lap around the trail
  • 5 Burpees @ Stonehenge
  • 10 pull-ups @ BathHouse
  • 15 CDD @ dock
  • Run back to Stonehenge
  • Repeat dropping 1 rep each round
  • Fellowship Mosey to AO

MARY:

  • 2 rounds of Ring of Fire

CIRCLE OF TRUST/BOM:
Titus 2:11-14

Remember men, we are to be zealous for good works and be free from all lawlessness!
MOLESKIN:

ANNOUNCEMENTS:
2nd F at the Casual pint today at 3pm.

Splish Splash

THE SCENE: Cool, comfortable.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Grady Corns

THA-THANG:

35sec on each exercise. 10sec rest. Take a lap around track after each round. 3 rounds. Stations included:

 

  • Rows
  • Pull-ups
  • Dips
  • Flutter kicks
  • Mtn climbers
  • Step ups
  • Inch worms
  • Big boys
  • Shoulder Taps
  • SSH

 

MARY:

  • Hello Dolly IC 
  • LBCs IC 
  • Box Cutter 

STRETCHES:

  • Sit squat
  • Pigeon Pose
  • Butterfly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Be kind, for everyone you meet is fighting a hard battle.

ANNOUNCEMENTS: Qs, Coats, Brovember

PRAYER