F3 Knoxville

Time for the speed round

THE SCENE: I  don’t know what the temperature was but it was  Noooice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, rockettes, merkins
THA-THANG:

Mosey to the steps down from the restaurant rock.
14 different stations:(any order)
PAX slips up and everyone goes to a station.
Stations:
35lb plate press (press both at once if your a stud)
Bobby Hurley’s
Merkins
Lunges
Plank Supermans
Side lunges
Dry docks
Squat jumps
Dips on curb
Plank leg raises
More squat jumps
round the clock merkins
10lb medicine ball slams
Plank jacks
One guy runs up the hill to the rock and does 5 burpees and back down while all others do exercise they are at. Once the rock run gets back down everyone rotates/switches exercises in a clockwise manner.
After everyone does all exercises….
SPEED ROUND: move as fast as you can through exercises doing a qty of 10.
SUPER SPEED ROUND: 5 exercises even faster.
Pick up cones and weights and go back to AO.

MARY:
42 flutter kicks
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
I talked about being a good role model for our kids but not allowing our kids to put us as their example. We will fail and we will fail in front of them. Their ultimate example needs to be that of Christ.
MOLESKIN:
Good to see proton and rusty at the dog pound.
ANNOUNCEMENTS:
Wagon wheel talked about the hardship hill podcast, updates on the race, prayers for family and friends with illness.

Bruce Pearl Beatdown

THE SCENE: Seattleish, again…
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:

SSH, Front Claps, “Bruce Pearls”, and a Team Mosey
THA-THANG:
Squats-Merkins-BBSU

  • 1-2-3 (S-M-BBSU)
  • 2-4-6
  • 3-6-9
  • 4-8-12
  • 5-10-15
  • run a lap
  • 6-12-18
  • 7-14-21
  • 8-16-24
  • 9-18-27
  • 10-20-30
  • run a lap and keep running until all PAX complete the reps
  • 8-Count Body Builders x 8 IC
  • Team Indian Run to the Trails
  • LBCs x 20 IC
  • Team Trail Run
  • 9-18-27
  • 8-16-24
  • 7-14-21
  • 6-12-18
  • Hill Run
  • 5-10-15
  • 4-8-12
  • 3-6-9
  • 2-4-6
  • 1-2-3
  • Hill Run and complete 8-Count BB OYO until all PAX finished.
  • Team Trail Run with 1 pit stop for 8-Count BB x 5 IC

MARY:

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:
Todayxis my sisters birthday. She’s 5 years older than me and the toughest nut you’ll ever meet. She’s an inspiration. She’s a a great sister, sister-in-law, Aunt, wife, and mother. I love her dearly. Encouraged the PAX to be an inspiration to others today! Don’t just suck everybody else’s inspiration- create your own!
MOLESKIN:
We welcomed Whittler from Chatt and overlooked his War Eagle fandom and colorful socks. He is Rusty’s brother-in-law and It was great to have him at the Equalizer! We prayed for Rusty’s upcoming mission trip to Belize- his excitement for this is contagious. May God Bless all involved! Also, shout-out to Pfeiffer for helping me with the Q- it was brutal.
ANNOUNCEMENTS:
The Equalizer Expansion Project is underway. Time to stop crawling and start running! News to come.

Dual Route 66

THE SCENE: Mild for February
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Tempo Squats IC x 10
  • Merkins IC x 10
  • Baby Arm Circles (forward & reverse) IC x 12

THA-THANG:

Dual Route 66’s – 22 light poles up the path to the top of Little Baby Hill. When finished with the first set of exercises, run back down the hill back to the first light pole. Rinse and repeat with the next set of exercises.

  1. Merkins and Big Boy Sit Ups
  2. Carolina Dry Docks and Jump Squats
  3. Flutter Kicks (4 ct) and Iron Mikes (4 ct)
  4. Burpees and Hello Dollies (4 ct)

Mosey to the playground for 3 sets of Tricep Dips and Derkins.

MARY:

Just enough time for some Hello Dollies, plank work, and American Hammers.

COUNT-OFF & NAME-O-RAMA
19 HIMs – no FNG’s

CIRCLE OF TRUST/BOM:

With the recent flooding throughout Knoxville, I witnessed a lot of men ready and willing to jump into action to help out their neighbors. Men from our church group helped by digging ditches to divert water away from basements and crawl spaces. When they heard that friends and neighbors were in need, they dropped their Saturday plans and eagerly ran out into the rain to help. It was a great reminder that we as men have a longing to come to the rescue. We want to play the hero, to help others in need, to accomplish great feats in adverse conditions.

On the flip side, we as men are very often reluctant to ask others for help. We tend to wait until the very last minute to reach out to our brothers. We wait until our basements and crawl spaces are already filled with water before we’re willing to ask for help. Even though our brothers are eagerly awaiting the opportunity to jump into action, we attempt to do it ourselves for as long as we can…….until it reaches a point where it’s no longer manageable.

 

 

Slip n Bleed

THE SCENE: 40s n cloudy
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:

SSH x 20

squats x 10 ic

merkis x10 IC

hill billies x10 IC

goofballs x10 IC(never again, its lame)

run to the tennis court. Side shuffle all base lines and run side lines
THA-THANG:

SLIP n BLEED(SLIP N SLIDE)

  • Partner up. P1 pushes 45lb steel plate(hairburner) while P2 does 10 merkins
  • Once P2 finishes, he runs to catch P1 and P2 pushes the plate. P1 one does 10 merkins
  • Every other time its your turn to do exercise, do 10 squats to mix it up.
  • we took turns pushing the plate around the park trail
  • Between partners, we pushed the plate half mile! It was a lot harder than I thought and I lot better than I thought! It was pretty brutal.
  • FINS slipped and his knee scraped the ground and was bleeding. Hence SLIP N BLEED!
  • once we completed the loop, we did BLACK JACK on the grinder
  • start with 1 Lunge(each leg) run to the end and 20 merkins.Go until you get 20 lunges each leg and 1 merkin, always equal to 21 aka black jack.

MARY:
James Bond

Hello Dolly(FIA version Bruce Jenner)

LBC

Side tri rises

Pickle pounders in honor of pinnochio spending time with his wife.
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Chase the Lion!
MOLESKIN:
Love reading Chase the Lion ! Keep living men!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

35’s

THE SCENE: 54 and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 35
BBQ Squats x 10
Baby Arm circles forward x 12
Baby Arm circles backward x 12
THA-THANG:

3 laps – Lap Starts at Blocks run to around ball fields the long way up cardiac then back down to block pile. Bear crawl at second turn of cardiac
Stop 1 – Squat Thrusts
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 2 – Big Boys
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 3 – Hand Release Mericans
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 4 – Man Makers
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15

MARY:
35 Burpees

5 x 20 Captain Thors

COUNT-OFF & NAME-O-RAMA
19
CIRCLE OF TRUST/BOM:
Self Control – It’s not just about saying no to the big things.

ANNOUNCEMENTS:
Hardship Hill and Rusty’s Chili benefit