Utah – Page 7 – F3 Knoxville

Monday @ The Equalizer: 3-21-22

March 21, 2022 Trunk

THE SCENE: Chilly but not freezing
F3 WELCOME & DISCLAIMER: indeed
WARM-O-RAMA:
Feet apart – stretch to the middle, then right, then left. Grady Corn IC x 5. Imperial Walker IC x 5. Tempo Merkin IC x 5. Down Dog 20 count. Neck Rolls x 5 each way. Tempo Squat IC x 5. Mosey to the Smokehouse, grab a CMU, and position yourself on the baseline of the bball court.
THA-THANG:
Ab Circuit – 30 seconds of work; 15 seconds of rest; 4 sets of each exercise; 40 seconds between exercises to run to the opposite end of the court and back before beginning again.

1 – Elbow Plank

2 – Flutter Kick

3 – Freddie Mercury (slow Fred –> foot goes all the way back to the ground between reps for full range of motion through the hip flexor and lower abs)

4 – Dead Bug a.k.a “X-Factors”

CMU Circuit – 20 seconds of work; 10 seconds of rest; 6 sets of each exercise; 40 seconds between exercises to run to the opposite end of the court and back before beginning again.

1 – Curls

2 – Goblet Squat

3 – Overhead Press

4 – Split Squat 3/3 (weighted with back foot on the ground, or un-weighted ‘Bulgarian’ with rear foot on a CMU standing vertical)

5 – Hip to Halo (CMU goes from one hip, across the chest to the opposite shoulder, around the head, and down to the other hip. Next rep is in reverse of that)

6 – ‘Kettlebell’ swings

MARY:

Held plank for a short time
COUNT-OFF & NAME-O-RAMA
11 present and accounted for
CIRCLE OF TRUST/BOM:
Don’t take for granted that Christ has called you to follow him. Think of how powerful of a moment it must have been when Matthew sat down to recount the time that Christ called him, and stood up for him against the haters (Pharisees).
MOLESKIN:
Matthew 9:9-13 and Hosea 6:6
ANNOUNCEMENTS:
The Equalizer shovel-flag will be handed off on [Good] Friday April 15th. Brother Ribbed will be taking over as AOQ, so you’ll want to be there!

2.0 workout at the Equalizer

March 18, 2022 Ribbed

THE SCENE: 49 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH

10 toe touches

5 Cherry pickers

THA-THANG:
Insert information about the workout.

Mosey over to the tennis court
4 corners descending at each corner as you run in-between from 20, 15, 10 , 5
- SSH
- squats
- hand release merkins (modified to 5,4,3,2,1)
Mosey to the field for some kick ball
- kids verse Dad
  - for each out the kids have to do 10 SSH
  - For each point dads have to do 5 Burpee’s
- after a bunch of points and outs we mosey back to the Tennis courts
4 corners descending at each corner as you run in-between from 20, 15, 10 , 5
- SSH
- squats (backwards walk between corners)
- hand release merkins (modified to 5,4,3,2,1)
Mosey to the field for the second half of kick ball
- kids verse Dad
  - for each out the kids have to do 10 SSH
  - For each point dads have to do 5 Burpee’s
- after a bunch of points and outs we mosey back to the Tennis courts
Moving to the AO

MARY:
None

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:
For God so loved the world,^[a] that he gave his only Son, that whoever believes in him should not perish but have eternal life.MOLESKIN:

The 80s Called, They Want Their Tabata Back

March 17, 2022 Stripped

THE SCENE: Damp, Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and some other stuff
THA-THANG:

35on, 10off:

Dry Docks

Box Cutters

Rows or Pull-ups

Mountain Climbers or Planks

Diamond merks

Step ups or wall sits

Squats

Imperial walkers or crunches

Burpees or flamingoes

Vups

Lunges or dolly

Run around bath house and stone henge or plank up downs

Do it thrice.

MARY:
2-3 min of Mary, 2-3 min of stretching

BOM: Who’s carrying your mat?

Just Another Merkin Monday…

March 7, 2022 Blindside

THE SCENE: AB Morning with a slight wind

F3 WELCOME & DISCLAIMER: Done and Done

WARM-O-RAMA:

SHH IC x20 | LBAC each way IC x10 | A little bit of This. A little bit of That | Michael Phelps | Tempo Squats IC x10

THA-THANG:

Ghostman Baseball at the Flagpole. Partner up and one partner runs to first, completes the exercise, returns home while their partner does the Home exercise. Switch when running partner returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home.

First Base
- 15 Merkins
- CDD at Home
Second Base
- 15 Diamond Merkins
- Dips at Home
Third Base
- 15 Wide Merkins
- Incline Merkins at Home
Home Plate
- 5 Body Builder +’s
- Pick up the SIX

Fellowship Mosey through Hans Memorial Field to RockPile for a “Reacher Curl Circut”

25 Curls, OHPress, Tri Ext. → Mosey to BathHouse
10 Pullups → Mosey back to RockPile
20 Curls, OHPress, Tri Ext. → Mosey to BathHouse
8 Pullups → Mosey back to RockPile
15 Curls, OHPress, Tri Ext. → Mosey to BathHouse
6 Pullups → Mosey back to RockPile
10 Curls, OHPress, Tri Ext. → Mosey to BathHouse
4 Pullups → Mosey back to RockPile
5 Curls, OHPress, Tri Ext. → Mosey to BathHouse
2 Pullups → Mosey back to RockPile

MARY:

There just wasn’t enough time.

COUNT-OFF & NAME-O-RAMA

13 HIMs; 3 Pre-Ruckers; 0 FNGs

CIRCLE OF TRUST/BOM:

The hardest day to read your Bible, work out, or do anything is the day AFTER you don’t do it.

ANNOUNCEMENTS:

2.0 Friendly Beatdown at the Equalizer on Friday 2/18 at the normal time (5:30), no Pre-Ruck. Breakfast afterward.

Subscribe, Download, and listen to the F3Knoxville Family of Podcasts

Convergence 7/2 at JUCO

Bro-lympics are coming back in November

Sham-Rocks (CMUs) and Sham-logs

August 23, 2021 Tank

THE SCENE: The Shamrock, perfect weather. Good humidity to get the sweat going
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:

Divide up into teams of 3.

One team member carries a big log, smaller log, heavy CMU or a regular CMU to cone. Switching carriers at each cone. Teammates not carrying the item run ahead to the next cone and do the exercise associated with each item.

Big log- burpees
Smaller log- squat jumps
Heavy CMU- Merkins
Regular CMU- lunges

once you reach the end, go back the way you came.

depending on time I’m probably going to make stuff up after this. But it won’t be easy.(update: no time for anything but a cone clean up run)

MARY:
You know the drill. Stuff that makes your beer belly hurt.
COUNT-OFF & NAME-O-RAMA

12 including one FNG “Utah” (FBI agent)

CIRCLE OF TRUST/BOM:
What does Endure mean? What does Enduring mean? What is Hardship Hill and Operation Enduring Warrior? We answered those questions and more this morning.
MOLESKIN:

Apparently the workout is sneaky. It starts off a little slow but gets you in the boo boo by the end……unless you started with the big log and burpees.

Did you know that Boo Boo is also Yogi Bear’s side kick? He is a forever-loyal buddy, always willing to join in Yogi Bear’s exploits and schemes to pilfer the next basket of treats from unsuspecting Jellystone Park visitors. Most importantly, Boo Boo serves as Yogi Bear’s conscience, constantly reminding him of the danger or consequences of their actions.

Yogi Bear is a loyal older brother figure to Boo Boo and accepts him unconditionally, regardless of how much Boo Boo complains or worries. “The Ranger isn’t going to like this, Yogi” is one of his trademark expressions. Boo Boo’s loyalty and concern for authority – and being the cute “straight man” to Yogi Bear the comedian – is what makes him so endearing.

boo boo is also what some parents call an injury to their children. “Did you get a Boo Boo on your knee Billy? No mom, my leg was torn off at the knee by that mountain lion over there. I don’t think that qualifies as a boo boo…but thanks for noticing mom.

boo boo. It’s also what a stuttering ghost says.
Well enough about boo boo, let’s talk about you. How have you been?

hello?….so you’re not going to say anything? Fine then. Don’t say I didn’t try.
I’ll give you another chance. Would you like to join the “I read Tank’s BB club? It’s very exclusive. Today, all you need to do is put a gorilla emoji, no comment just an emoji on the slack post. And just like that you are in.

ANNOUNCEMENTS:
HHOCR and Wesley House workouts