F3 Knoxville

Author: gmail

Brickyard

THE SCENE: HUMID

Warm-up 
SSH Temp Squats
Cherry Pickers Claps: OH, Front
Tempo Merkins Side Lunges
The Thang

Partner up
Catch Me If You Can
Partner 1 performs 5 Bobby Hurley , and then sprints to catch the Partner 2, who has been running backwards. Teams complete 3 laps around track

12 – Manmakers

AMRAP while partner runs, then switch, then next exercise.
BBS
OH claps
Mountain Climbers
Burpees
SSH

11s
irkins and dips
10 ManMakers

Mary

Flutter Kicks Hello Dollies
LBCs Superman
Stretching

CIRCLE OF TRUST/BOM:
“Life rewards action, not intelligence.
Many brilliant people talk themselves out of getting started, and being smart doesn’t help very much without the courage to act.
You can’t win if you’re not in the game.” – James Clear
ANNOUNCEMENTS:
July 15 – help Andrea Phelps move
July 22nd, 7:30AM – 2.0 workout at The Project
July 29th, 7:00AM – F3 in the nude

Aug 11-13 Dad’s Camp

Brickyard Gloom Track, Field and COP

THE SCENE: getting warm out thar
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Temp Squats
Temp Merkins, Claps: OH, Front
Tie Fighters-Arm Cirlcles, Few Manmakers Mosey to track & field
THA-THANG:
Partner up
Catch Me If You Can
Partner 1 performs 10 Bobby Hurley , and then sprints to catch the Partner 2, who has been running backwards. Teams complete 2 laps around track

Bropees here and there
Performing a burpee with a “bro” simultaneously so that on your squat jump up you execute a most excellent high ten.
here and there (40yrds)/ Exercise count decreases : 5,4,3,2,1
Method of travel: Wheelbarrow – switch as needed

Mosey back to shovelflag

Circle of Pain
Reps & Retribution
Reps: 100 Push-ups (adjust reps w/ time left if close)
Retribution: 25 SSH for breaking form
Finishers call out total, Pax responds w/ rep count
then finisher partners w/ lowest # to contribute.
but if one breaks form both do SSH

MARY:
Aust. Snow Angels
JLOs , Imperial Squat Walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are asked to have compassion: Col 3:12 Put on then, as God’s chosen ones, holy and beloved, compassionate hearts, kindness, humility, meekness, and patience. Romans 12:15 Rejoice with those who rejoice, weep with those who weep. Empathy should lead to compassion / grace How do we show Compassion? Pray, listen, help, financially. Put yourself in their shoes, speculate – maybe their home life is rough/ abusive. hurt people hurt people – lets show some grace. Jesus sets us an example: John 11:32 Now when Mary came to where Jesus was and saw him, she fell at his feet, saying to him, “Lord, if you had been here, my brother would not have died.” 33 When Jesus saw her weeping, and the Jews who had come with her also weeping, he was deeply moved in his spirit and greatly troubled. 34 And he said, “Where have you laid him?” They said to him, “Lord, come and see.” 35 Jesus wept. Hebrew 4:15 For we do not have a high priest who is unable to sympathize with our weaknesses, but one who in every respect has been tempted as we are, yet without sin.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Escape From Haw Ridge

Handicapped Pyramid / Reps and Retribution

THE SCENE: The gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Cherry Pickers

Temp Squats
Claps: OH, Front

THA-THANG:

Handicapped Pyramid
5 Burpees
10 Diamond Push-ups
15 Bobby Hurley’s
20 X-Factors
Travel between exercises: Run
Handicap after each pyramid/round: (HIMs behind)x2x(ManMakers)

Reps & Retribution
Reps: 200 Push-ups
Retribution: 50 SSH for breaking form
Finishers call out total, Pax responds w/ rep count
then finisher partners w/ lowest # to contribute.

MARY:
No-time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Are we living like Stewards or Owners of the time, treasure and talents God has given us?

1/3/2023 – Brickyard Beatdown

THE SCENE: wet & unseasonably warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Temp Merkins, OH & Front Claps
THA-THANG:
Mosey

12 ManMakers
AMRAP while partner runs, then switch, then next exercise.
BBS
Mountain Climbers
SSH
Bobby Hurley’s
10 ManMakers
Field
Go from end to end and do the exercise, dropping 10yrd or space each time
Method of travel – Side Shuffle                                                                                      Exercise – Plank Jack

8 ManMakers
Intervals Runs – here to there 60% 80% 90-100%
6 ManMakers
MARY:
JLOs , Froggers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
[Matt 28:19] Go therefore and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit. We need to be the initiators. Jesus doesn’t say to be ready and wait.. he says “GO”. God has placed us in unique context with unique gifts – where do we need to take the first step, at work? in our families? Initiating and being intentional go together and is very relevant to the new year goal setting I hope we are all doing now.
MOLESKIN:
I’ve found that my problem isn’t making goals, it’s keeping track of them. So I use a loose piece of paper to write them on and I move it through my planner as a bookmark so I’m always reflecting on where I’m at.
ANNOUNCEMENTS:

AMRAP, Run & Speedy Finish

THE SCENE: Gloomy of course
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

Side Straddle Hops Temp Squats
Cherry Pickers Claps: OH, Front
Arm Circles Mosey

THA-THANG:

AMRAP while partner runs, then switch, then next exercise. X 3 rounds
BBS
SSH
Mountain Climbers
Bobby Hurley’s

4X400 W/ 200 recovery
Waiting on 6:
JLOs Shoulder taps
LBC OH Claps

MARY:
No time
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:
A point form Jordan Peterson’s book “12 rules for life” Rule #2 Treat yourself like you’re someone you’re responsible for helping. Coach yourself. When we are the best version of ourselves we are more suitable to help/ lead others.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
IronPax challenge starts at Brickyard on Thursday.