F3 Knoxville

Worry Free at Equalizer

THE SCENE: Perfect, Cool and Dark
F3 WELCOME & DISCLAIMER

Completed – one new FNG


WARM-O-RAMA:

  • Motivators to 6
  • 10 iron Mike
  • 10 Wind mill
  • 10 Cherry picker
    THA-THANG:
    Began with a little aerobic partner run around the loop:

At the Track loop –

Partner up – Partner 1 runs clockwise, partner 2 runs counter clockwise; when you meet each other drop for 15 partner Merkins.  Begin as a group with 15 Merkins and go until four sets of Merkins complete.  Finish by running with partner to lighted flag.

At the flag –

  • 15 Burpees
  • 15 dips
  • 15  mountain climbers

Run to playground/jungle gym

  • 15 pull-ups
  • 15 BBS
  • 15 Imperial walkers

Rinse and repeat – from playgroup run to splash pad

At the splash pad – Partner one does stationary exercise and partner 2 does movement exercise (from covered benches to far fence across splash pad) 5 exercises – Shout out to Kick-flip for this exercise routine I re-used from JUCO

  • flutter kicks and bear crawl
  • sprint and Carolina dry docks
  • Broad jump and squats
  • Lunge and Merkin
  • Sprint and mountain climber

Mosey to back parking lot –

4 sets of 50 yard wind sprints

Mosey back to flag pole droping at the loop for a set of 15 merkins and at flag pole another 15 merkins, then mosey back to AO.

MARY:
I was gassed and needed help from Striped, Tank, and Woodshack to finish off the last 2 minutes. (great Mary but I forgot exercises …)
COUNT-OFF & NAME-O-RAMA

FNG – Chuggs; Benchwarmer, Striped, Tank, Tap out, Wil-e, Woodshack, Proton, Driftwood
CIRCLE OF TRUST/BOM:
I will work on a better bomb, but worry was the bomb for today..Based on Mathew 6:27 Can anyone of you by worrying add a single hour to your life?  I did a poor job of quoting and could only paraphrase; however in this time of Covid-19, political disgrace, and the continual need to trust in the workouts and not worry if it will be good, good weather, you can make it through or not … one should practice good judgement but not worry for this only creates additional stress that works against our health.
MOLESKIN:
I wish I could cadence, but I have two left feet and no rhythm, something I will work on for next time (and a better BOM).  Shout out for Tank jumping in and helping and for Woodshack finishing it off so everyone can hear what a good cadence sounds like, thanks HIM’s!
ANNOUNCEMENTS:
Convergence at Juco later in March.

Forgot plans, chalk and cups, but didn’t forget to burn calories

THE SCENE: Checkerboard clouds above, cold but not too cold. Pretty ideal for this workout.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx20, 10 merks, 5 cobra Kais, 5 cherry pickers. Mosey around Course to explain exercises since I left chalk at home.
THA-THANG:
The Equalizing “kinda hard stuff but not really that hard unless you are out of shape and if you are out of shape it is good for you to do it because fitness is fun and why else would morons like us be up at 5:30am doing stuff in the darkness of a park that is not illegal” Obstacle Course. The obstacles are……

  • 5 burpees
  • 10 pull ups
  • Short chop steps around 11 cones
  • Line drills quick feet
  • 20 Merkins
  • duck walk 4 corners
  • The “didn’t we do this stupid thing before” climb on the “snake” railing
  • 20 BBS
  • Bear crawl up walkway
  • 20 dips
  • 20 rows under the picnic table
  •  20 pickle pounders
  • 20 flutter kicks

Repeat as many rounds as possible till time is up

MARY:
20 box cutters, Peter Parkers, times up!

COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
Be fun. Do fun stuff with your kids and your family.  We can sometimes get wrapped up in work, every day stressors of life, or even ourselves and forget to have some fun time with our loved ones. It doesn’t just have to be on the weekend. Take some time this week to do something fun with your kids that you normally wouldn’t. Play a game, wrestle, play 20 questions.
MOLESKIN:
Several prayer requests, good fellowship afterwards with some coffee even though I forgot cups.
ANNOUNCEMENTS:
La-z-boys coffee, orange Ts coming soon

Simple, effective and together

THE SCENE: Cold, 33 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, cobras, Merkins, squats

THA-THANG:
Mosey to the back lot for some Kraken

  • Merkins 20
  • Dry docks 30
  • LBCs 30
  • Burpees 15
  • Get ups 10 each side
  • Overhead claps w/ squat 20
  • crab toe touches (bear if needed) 30 total
  • Inch worms 15

after each exercise run around perimeter then to next exercise. After 1st round do two laps.

Take two  “breaks“ for four 50 yard sprints

MARY:
Flutters, box cutters, cobras
COUNT-OFF & NAME-O-RAMA

12 pax includes 1 FNG “Stretch”

CIRCLE OF TRUST/BOM:
God forgives. We should also.  I gave an example of a television show my wife and I were watching about how a woman was able to forgive another woman for some very evil things that she did to her. How many times have we needed forgiveness from God and he immediately forgives us if we trust and ask through him. How selfish can it be for us to not forgive someone who hurts us.
MOLESKIN:

Welcome FNG Stretch! Great work by the PAX this morning. I was definitely feeling tired this morning and honestly felt like sleeping in but I’m always glad I don’t.  The energy and fellowship kept me going.

ANNOUNCEMENTS:
3rd F this weekend. Forgot to mention Ski trip Feb 7th and Lunch tomorrow at Bearden field house

JUCO Leg Day Meets the Equalizer

THE SCENE: Cool, breezy low 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers
Baby Arm Cirlces Forward
Baby Arm Circles Backward
Arm Stretches

THA-THANG:

Two laps warm up
Tennis court teaser
Ascending Exercises at each court.  4 courts, 2 lines per side.
Merkin/Bear Crawl
Monkey Humpers / Walking Lunges
Groiners/Duck Walk
Pistol Squats (2 count, for each leg)/Bernie Sanders
Run to hill (repeat series 3x)
El Capitan up hill
Handrail push ups On top of handrails
Handrail Dips
Handrail Pull Ups
Rocky Balboa
Calf Raises
Run down to trail
Hop guide wire, 10 reps every 10 poles
wide merkins
BBS
Diamond Merkins
Squats
Carolina Dry Docks
Run one lap
Leg Stretches
hamstring
Quad
groin
Glutes
Run a lap

MARY:

Windshield Wiper
American Hammers
LBC’s
ATM’s
Gas Pumps
Run a lap

COUNT-OFF & NAME-O-RAMA
6 HIM’s showed up.  One from Memphis, and one FNG.  Welcome Slicnut and Welcome Head Gear (FNG).
CIRCLE OF TRUST/BOM:

Matthew 22:35-40

MOLESKIN:

ANNOUNCEMENTS:

IPCwk2 – Dog Pound

THE SCENE: Dark and Sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Burpees OYO x 10
THA-THANG:

  • Hey watch dis’ ^^^^^^
  • Thanks to Tank for helping set this up!

MARY:

I was still running laps, not sure what happened.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I apologize, I thought it was way later than it was and didn’t want to hold anyone up. But it is the truth! You men encourage me everyday and ensure that I stay humble! Thank you.
MOLESKIN:
Majority of the PAX showed up early, Blue Cross and Proton showed us they could have started late if they wanted to. Sparky piped up later on GroupMe to eradicate ANY DOUBT that each man that showed up today, is an absolute HIM. It’s hard not to compare where we are, against where other people are. We have to remember that oftentimes, we are comparing our beginning to someone else’s middle. Or our middle to someone else’s end. We’re all in different seasons and it’s important to embrace where we are today and keep pushing to better ourselves. 

No man left behind, no man left the same. 

ANNOUNCEMENTS:
TTTP This Saturday – forgot to plug this too!!