Utah – Page 6 – F3 Knoxville

Heavy at the Equalizer

January 30, 2023 Blindside

THE SCENE: Just north of shorts weather.

F3 WELCOME & DISCLAIMER Done and Done semi-ok!

WARM-O-RAMA:

Typical Blindside Warmup-y things:

SSH IC x15 | LBAC IC x10 each way | Cherry Pickers IC x5 | Little bit of this, a little bit of that

THA-THANG:

Equalizer’s First Heavy Workout:

Mosey to Smokehouse for CMUs, take to Pickleball Courts. PAX each choose a cardboard piece. Do AMRAP of the exercise while the PAX with the “Blockees” piece does 20. Once done, rotate clockwise to the next exercise.

Blockees
Goblet Squats
OH Press
Bench Press
Curls
BBS with CMU Press
Lunges with CMU Twist
Rows
Jump Rope
Calf Raises
CMU Merkins
Squat Thrusters with CMU

Return CMUs to Smokehouse, return to AO

MARY:

Flutter Kicks IC x20 | Box Cutters IC x15

COUNT-OFF & NAME-O-RAMA

13 HIMs; 0 FNGs; 4 PreRuckers

CIRCLE OF TRUST/BOM:

Quote from St. Augustine:

Now, may our God be our hope. He Who made all things is better than all things. He Who made all beautiful things is more beautiful than all of them. He Who made all mighty things is more mighty than all of them. He Who made all great things is greater than all of them. Learn to love the Creator in His creature, and the maker in what He has made.

ANNOUNCEMENTS:

The Equalizer will start doing “Heavy” workouts on Wednesdays. While today was obviously Monday, this will start to be the norm on Wednesdays moving forward with the official start on April 5th. Get some diversity in our workouts and promise some of those guys who want to have a little less running in their lives an opportunity to get some work in.

Wait on the Lord

October 18, 2022 Ribbed

THE SCENE: 50 and cooling
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

10 motivators

THA-THANG:
mosey to the outhouse

30 second wall sits
15 squats
do it again…
mosey to the top of the world
15 merkins
15 squats
do it again
Mosey to the bottom tables
15
15 squats
do it again
mosey to the outhouse
30 second wall sits
15 squats
do it again…
Mosey to the rock pile and pick up your favorite rock
15 curls
15 OHP
15 triceps extent ion
squats with your rock
Do it again
Mosey to the flag pole
15 v-ups
15 squats
do it again
Mosey to the tennis court
15 SSH
15 Squats
Do it again
Mosey to the AO for Mary

MARY:
10 motivators

warm down some of the leg muscles.

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:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics is on 11/5. Sign up here: https://docs.google.com/forms/d/e/1FAIpQLScjU7GAI5yQ16cFCo64lJXR7NMggSAXJ0X4XQQIuMCipam2yA/viewform

Balls are Balls are balls

April 27, 2022 Ribbed

THE SCENE: 42 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

0 burpees

25 SSH

1 Burpee

10 OH Claps and seal clap

2 Burpee

Abe Vigota

3 Burpee

THA-THANG:
Mosey over to the BearMuda Triangle

ladder of three stations with Bear crawls in-between stations

20>15>10>5

Hello Dollys
LBC’s
Monkey Humpers

Mosey over to the rock pile
- 21 Curls
- 20 goblet squats
- 20 OHP
- 20 Triceps extensions
  - 2 times
Mosey to the Dock
- All of us on the Dock
- 20 Calf Raises
Mosey to the rock pile. Bear crawl up to the pavilion behind the Bathhouse
Mosey to the bathhouse
11’s
- pull up and mosey to the splash pad and 10 Box jumps
Call time and Fellowship mosey to AO

MARY:

hello dollies

Flutter kicks

God centered marriage and God’s authority over you’re marriage.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP Haw ridge may 6th

Convergence July 2nd.

The Equalizer – New AOQ Edition

April 15, 2022 Stripped

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

Fooled Again

April 1, 2022 Stripped

THE SCENE: Breezy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Rockettes, Grady Corns
THA-THANG:

Bermuda Triangle

20 BBS, bear crawl up, 20 VUps, crawl bear down, 20 imperial walkers, mosey back to the start
Two more rounds, halving the reps each time
20 Squats, lunge up, 20 GA cheerleaders (in School Zone’s honor), lunge down, 20 burpees (a real crowd pleaser)
A round of 10
Mosey to splash pad for elevens: 10 step-ups or box jumps at the pad, 1 pull-up at the bathhouse, etc.
Fellowship Mosey™️ to the AO

MARY:
Cherry pickers
COUNT-OFF & NAME-O-RAMA
13 HIMs. Great crew. Great morning.
CIRCLE OF TRUST/BOM:

Thankfulness.

MOLESKIN:
Normally our fellow park goers appear more interested in misdemeanor possession than grand larceny, but many PAX returned to find their keys missing. We will not comment further as the investigation is ongoing.
ANNOUNCEMENTS:
April 15 — Show up for a great day to celebrate The Equalizer ⚖️ and the passing of the flag to Ribbed, a true HIM.