F3 Knoxville

Author: gmail

CMUs @ #Brickyard

THE SCENE: Gloom
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
the norm, nothing special
THA-THANG:
Series W/ CMU – did 5 rounds
20 Grave Diggers
10 lunges out
Bear crawl back
run a lap
DORA
Alternate Farmer Carry and Exercises:
100 BBS
200 Mountain Climbers
300 CMU Presses

MARY:
CMU side bends , CMU flutter kicks , Manmaker Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
book plug for Extreme Ownership by Jocko – take responsibility and take control. Reminding us that Jesus takes responsibility for our mess and leaves us an example.
MOLESKIN:
none
ANNOUNCEMENTS:

Brickyard – CMU, run, AMRAP & repeat

THE SCENE: Gloomy and sometimes breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

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

THA-THANG:

Partner Circuit: Run lap, alternate between stations
 This partner does as many reps as possible until other partner finishes CMU reps.
CMU AMRAP
10 Squat Thrusters ## OH Claps
20 Curls ## SSH
30 Derkins/Merkins ## Shoulder Taps
40 OHPress ## Mntn Climbers
30 Lunges
## Carolina Dockers
20 Grave Diggers ## Front Claps
10 Blockees ## Wind Mills
Mosey
Push-up-orama
Diamond Merkins to a 3-count

MARY:

Flutter Kicks
 Hello Dollies
LBCs
 Superman
side bends
Planks

CIRCLE OF TRUST/BOM:
Matt 13:18 “Listen then to what the parable of the sower means: 19 When anyone hears the message about the kingdom and does not understand it, the evil one comes and snatches away what was sown in their heart. This is the seed sown along the path. 20 The seed falling on rocky ground refers to someone who hears the word and at once receives it with joy. 21 But since they have no root, they last only a short time. When trouble or persecution comes because of the word, they quickly fall away. 22 The seed falling among the thorns refers to someone who hears the word, but the worries of this life and the deceitfulness of wealth choke the word, making it unfruitful. 23 But the seed falling on good soil refers to someone who hears the word and understands it. This is the one who produces a crop, yielding a hundred, sixty or thirty times what was sown.”

Brickyard – Popeye Forearms & Bolder Shoulders

THE SCENE: Extra gloomy with a side of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

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

THA-THANG:

Series W/ CMU – did 4 rounds
20 Grave Diggers
10 lunges out
Bear crawl back
run a lap
Partner Split: Exercises & Farmer Carry
50 Burpees
(Partner carries both CMUs here only)
100 Merkins
200 Mountain Climbers (single count)
*Early finishers stayed busy
Mossey then 20 Diamon Derkins W/ CMU

MARY:

CMU circles
 Hip Thrusters
CMU Side Bends
 BBS
Flutter Kicks CMU OH
 Bruce Lee’s

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:
The fear of the lord is the beginning of wisdom… Psalms 111:10. Read a short devotional from Joe Thorns book – Note to self. Discussed fearing and reverencing the Lord over all other things being mindful not to place created things over the creator, that births an idol.
MOLESKIN:
Praying for families who have lost loved ones, a memorial day burn accident and allot of travel coming up for the Pax.
ANNOUNCEMENTS:
forgot to mention but should have … the July convergence thing

Brickyard – back and forth and around in circles

THE SCENE: Gloom, feeling more humid imo.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
the norm – SSH, Claps, lunges and cherry pickers
THA-THANG:

Bataan Death Crawl
Bear Crawl in a line. Last guy does 5 burpees then runs to catch up, tagging the last guy for his burpees on the way to the front of the line.
Sprint (1 of 2)
First finisher counts out loud after crossing finish line. The following sprinters must listen & remember there lag number as they cross finish.
Circuit
SSH, 100 count
Squat thrusters w/ CMUs
Shoulder Taps
Lunges
Sprint (2 of 2)
To start, first finisher of first sprint will count down from prev. run longest lag number + 5sec., when you hear your number start your sprint! – count down with push ups.

MARY:
Flutter Kicks, planks, box-cutters, BBS & gas pumps

CIRCLE OF TRUST/BOM:
“For many of us, there’s a gap between the compass and the clock – between what’s deeply important to us and the way we spend our time.” – Steven Covey It’s easy to proceed without a plan and procrastinate the things that matter. Let’s ask ourselves, what is our aim. Where do we want our families to be, our kids, our church, our health. “Where there is no vision, the people perish… Proverbs 29:18

Hanging out with all my friends at the Brickyard

THE SCENE: spotty showers, not cold but extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Temp Squats, Arm circles, Claps and Mosey
THA-THANG:
3-11s:

CMU Swings Derkins w/ CMU
Dips on CMU CMU hops Burpees
Thrusters – squat into CMU press CMU Toe Taps (2count)
Partner Up:
Alternate Farmer Carry and Exercises:
100 BBS
200 Mountain Climbers
300 CMU Presses

Mosey
MARY:
Flutter Kicks, hello dollies, Side planks (30 count) and Froggers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happy Easter. Let’s reflect on his saving work and how we can lean on it more and on ourselves less.
MOLESKIN:
I cut the parter work down to 25% to have time for some Mary.
ANNOUNCEMENTS:
none.