F3 Knoxville

Author: A-Rod

CMU Movers

THE SCENE: Cloudy 42
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

BAC x 15 ED EA IC

Michael Phelps 60 seconds

F3 Cherry Pickers x 10

GoRuck Cherry Pickers x 10

Round the Clock Merkin

SSH x 40 IC

THA-THANG:  Grab a CMU

Quarter Pounder with Cheese: 100 yards with CMU

  • Sprint 25 yards do 25 merkin on CMU. Run backwards to start
  • Sprint 50 yards do 50 squat. Run backwards to start
  • Sprint 75 yards do 75 mtn climbers on CMU. Backwards
  • sprint 100 yards do 100 flutters with CMU. Backwards

BBS CMU Conveyor

On your six head to toe in a line. First man grabs CMU from pile and passes overhead to man behind. Last man stacks CMUs. Start line again and move CMU pile.

CMU Shuttle Run: Partner Up. P1 Starts exercise and P2 runs CMU to partner from CMU pile.

  • 100 SSH
  • 100 Jump Squat
  • 100 Merkin
  • 100 BBS

Build F3!: Move the CMUs to spell out F3. Conduct the following exercises and the set block down.

  • 25 swings
  • 25 Rows
  • 25 overhead

Deconstruct F3

  • 25 Tricep
  • 25 Curls
  • 25 Cleanouts

Move CMUs to Qs car!

5 Burpees and move CMU to car. Return and do 5 burpees and take next block until all are gone.

Aiken Legs 2 rounds

  • 20 box jumps
  • 20 squat
  • 20 lunge (10 each leg)

MARY:
Flutters x 50 IC

Capn Thor to 20

Hello Dolly x 15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Pray for our community leaders, city, state, and federal government leaders. We are fortunate that our sin is not on the news/social media. Regardless of political affiliation those in elected office need our prayers to faithfully execute their office.
MOLESKIN:

ANNOUNCEMENTS:
Sign up to Q!!!

CMU Day

THE SCENE: Rain 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x 10 EA ED IC

SSH x 30

In place lunge x 10 EL IC

Tempo Squat x 20 IC

Tempo Merkin x 10 IC
THA-THANG:
Cinder Block Sliders: Bear crawl to cone while pushing CMU, then turn around and push back to start.

Block Curls: 3 Rounds

  • 15 from bottom of curl to 1/2 way, arms straight
  • 15 from 1/2 way to top of curl
  • 15 full range curls

Hodor: x 30 Squat till CMU touches ground, stand, rotate CMU overhead to tricep extension, squat, stand, block to front = 1 rep.

People’s Chair: 

  • Shoulder press 4 Ct x 15
  • Front shoulder raise 4 Ct x 15
  • Tricep extension 4 Ct x 15
  • Squat to overhead 4 Ct x 15

Greta 1-2-3: Partner up. P1 does exercise while P2 runs with CMU to cone. P2 sets CMU at cone and runs back and picks up count. P1 runs and picks up CMU and brings back.

  • Swings x 100
  • Merl
  • Merkins on CMU x 100
  • BBS w/CMU x 100

MARY:
Hot Potato: with partner lock ankles and perform BBS with CMU. Touch CMU behind head, sit up, hand to CMU to partner who does same. 90 seconds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do you trust God with everything? We ask Him for help, we ask Him for healing. Do we trust Him with our career? Do we trust Him with our marriage, children, money? Ask yourself these things and address it with Him. He created everything and He gave us His promise that He would care for us. He wasn’t kidding.
MOLESKIN:

ANNOUNCEMENTS:

Brickyard 50

THE SCENE: Clear, cool 39
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Imperial squat walker x 15 IC

4 Ct merkin x 20 IC

5 burpees OYO

high knees x 15 IC

Round the clock merkins
THA-THANG:
Leg Blasters: Two rounds

  • 20 air squat
  • 20 in place lunges
  • 20 jumping lunges
  • 10 jump squat

Countdown: Partner up

Partner 1 runs and Partner 2 SSH/jump rope

Three cones at shortening distances from start. Cone 1 20 reps, cone 2 15 reps, cone 3 10 reps, run back to start and 5 reps. Then Partner 2 begins.

  • Merkins
  • CDD
  • BBS

Charles Bronson: At starting point complete 50 reps, sprint to cone at 100 yards then bear crawl to last cone. Mosey back to start for next 50 reps.

  • 50 SSH
  • 50 Merkin
  • 50 Burpee
  • 50 BBS
  • 50 Jump Squat

Sevens at planters: Inclined merkins and dips
MARY:
Flutters x 30 IC

Capn Thor (1:4) up to 20

box cutters x 15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Watching the service for Billy Graham I noticed the first several rows of seats filled with the sons, daughters, grandsons and granddaughters, and great grandsons and grandsons. The heritage of Reverand Graham was there for all to see. Billy Graham operated for a different heritage. He knew he was a son of the Living God and used his life to spread the Gospel of Jesus Christ to this Country and the World. We may not have the audience Graham had, but we have the same calling. Know your heritage. Remember what you are called to do.
MOLESKIN:

ANNOUNCEMENTS:

Keep it simple

THE SCENE: Warm 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x10 ED

SSH x 30 IC

Tempo Squat x 20 IC

High knees x 20 IC

5 burpees OYO

4x4s x 10 IC

Squat Jump x 5 OYO
THA-THANG

Jump Relay: Partner up

P1: 5 burpees, 5 diamond, 10 BBS

P2: plank

when P1 finishes takes cone and broad jumps with cone. Places cone at heels and P2 does burpees, diamonds, BBS. Continue to finish line.

Grinders: Partner 1 lunge to fist cone, sprint to second, and perform reps at cone two. P2 jump rope until P1 returns then goes through cones.

  • Rd 1: Wide hand release merkins x 20
  • Rd 2: Side lunges x 20 Each leg
  • Rd 3: Flutters x 20 (4ct)
  • Rd 4: Burpees x 10

P1 and P2 conduct two rds of each exercise before starting next round.

MARY:
10 air squat, 10 in place lunge, 10 jumping lunge, 10 jump squat
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Billy Graham spent decades ministering to this Nation and the World. What was his message? It was simple but very Biblical. He stated who Jesus is, why He came to Earth, why and how he died, and how he will return. He taught repentance of sin. Through his simple speech he brought the gospel to millions. Looking on the Billy Graham ministry website they had his bookend sermon. He had many points but one that struck me most was how he instructed new believers to tell a friend about Jesus. Simple right? Take time to watch a Billy Graham crusade at one of the sold out stadiums. Listen how simply he speaks to the audience. It doesn’t have to be fireworks and lights. It just needs to be the truth. Let people know about Jesus.

ANNOUNCEMENTS:
Brickyard will meet at Big Ball on Saturday morning at 7a-8a in Worlds Fair Park. CSAUP will be at Bomb Shelter in Maryville at 6a.

Anniversary Gift

THE SCENE: Cool 18 Degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

T-Plank Arm Circles x 10 IC ED both arms

5 Burpee OYO

Tempo Merkin x 15 IC

Imperial Squat Walker x 15 IC
THA-THANG:
On the hop to planters

Aiken Legs: Box Jump x 20, Squat x 20, Split Jack x 20. Rinse and repeat x 3

Mosey to big lot

Kraken:

  • Cone 1: CDD x 20
  • Cone 2: Narrow squat x 20
  • Cone 3: 4ct Flutters x 20
  • Cone 4: Star jumps x 20
  • Cone 5: 4 ct Shoulder Taps x 20
  • Cone 6: Reverse Lunges x 20
  • Cone 7: 4 Ct bicycle x 20
  • Cone 8: Smurf jacks x 20

Mosey to start point

Burpee broad jump down and back parking lot

7s at planters: Incline merkin, dips

MARY:
American hammers x 20 IC

Hand Release Merkin x 10 IC

4 ct Flutters x 20 IC

Diamond Merkin x 20 IC

Hello Dolly x 20 IC

Wide Merkin x 20 IC

Side Crunches x 20 Each side IC

Ranger Merkin x 20 IC

Capn’ Thor 1:4 up to 5:20

COUNT-OFF & NAME-O-RAMA
Mr. Wedgie, FNG Wood Tick (Todd Justice)
CIRCLE OF TRUST/BOM:
Be a man! We are called to stand in the gap. To hold our post. Put on the full armor of God (Eph 6:10-19). It is easy to shrug and walk away from this World and leave it to the “whatever”. We are not called to do that and we cannot abandon our post. Stay at your position until relieved. We are armed and ready.