F3 Knoxville

Author: Herbie

Punchout Burpees & Partner work

THE SCENE: 70o and humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Baby arm circles, Forward 10x, Reverse 10x IC
  • Cherry Pickers 10x IC
  • Imperial Squat Walkers 15x IC
  • Tempo Merkins 10x IC
  • Micheal Phelps 20x OYO

THA-THANG:

Mosey to Splashpad parking lot
  • Punchout Burpee Ladder
    • Jab/Cross to Burpee 2/4/6/8/10/10/8/6/4/2
    • Start with throwing 2 combos – Jab/Cross Then 2 burpees, add 2 of each every time till 10
Mosey to Splash pad
    • Battle Buddies – Do exercise – Lunge around top circle go on to next exercise (2 rounds)
      • Wheelbarrow + Shoulder taps – 20x Each partner
        • P1 holds P2 in Wheelbarrow while P2 does shoulder taps
      • Squat & Overhead Pass – 20x
        • P1 Goblet Squats with Bricks, stands to Overhead Press behind back to P2 and repeat
      • Lunge & Twist Pass – 20x (1 is a complete pass from left side P1 to P2 and back to P1)
        • P1 & P2 in lunge position – Hammer with CMU and pass to partner
      • High Plank + Up Right Row – 20x Each Partner
        • P1 holds P2 in Reverse Wheelbarrow and does row while P2 maintains a plank
      • Stacked Plank + Decline Merkins 20x
        • P1 is in plank (bent arms) while P2 does decline merkins

MARY:

  • LBC 1minute
  • Hello Dolly till time

COUNT-OFF & NAME-O-RAMA

7 HIMs reporting today

CIRCLE OF TRUST/BOM:
Bear one anothers burdens.

Brethren, even if anyone is caught in any trespass, you who are spiritual, restore such a one in a spirit of gentleness; each one looking to yourself, so that you too will not be tempted. Bear one another’s burdens, and thereby fulfill the law of Christ. For if anyone thinks he is something when he is nothing, he deceives himself. But each one must examine his own work, and then he will have reason for boasting in regard to himself alone, and not in regard to another. For each one will bear his own load.
Galatians 6:1‭-‬5 NASB
We are called to step alongside our brothers and help them when needed, many times even when they don’t want the help because they believe they can do it themselves. We do this to not only build our brothers up, but also to remind ourselves that we are not an island unto ourselves. We need the reminder that we are not “All that” but that we need our brothers as much as they need us.

MOLESKIN:
I’m thankful for F3 and the men at the Brickyard that push me daily to get better and remind me that I am not the greatest but on the path to getting better every day.

ANNOUNCEMENTS:
New Fellowship event

6:45 pm Wednesday 5/23. Meet at Food City Powell. Park by pumps and we will run 5K or so. Then drive across street to Pizza Hoss for beers. Please invite all you can.

4×4 @ 2min

THE SCENE: 50o and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles 15x IC – Forward and reverse
  • Cherry Pickers 15x IC
  • Imperial Squat Walkers 15x IC
  • Micheal Phelps – about a min

THA-THANG:
4 Stations, 4 Exercises, 2 minute work, 15 sec change.

  • Station 1
    1. Hand Release Merkins
    2. Merkins
    3. Carolina Dry Docks
    4. Shoulder Taps
  • Station 2
    1. Squats
    2. Lunges
    3. Calf Raises
    4. Step-Ups
  • Station 3 – with bricks
    1. Curls
    2. Overhead Press
    3. Tricep Extensions
    4. Bent Over Rows
  • Station 4
    1. Flutter Kicks
    2. Big Boy Sit-ups
    3. Bruce Lees
    4. Little Baby Crunches

MARY:

  • Slutter Kicks 10x IC
  • Captian Thors – 5BBS/20American Hammers
  • Boat/Canoe

CIRCLE OF TRUST/BOM:
Gratitude. Seek out the little things daily that we can express gratitude for, your daughter/son taking out the trash without asking, your co-worker cleaning up the kitchen even when they didn’t make the mess. When you start looking for the things in life to be thankful for, it is harder to be negative and your spirit of gratefulness will spread to those around you.

Swimming with Bricks

THE SCENE: Slight breeze and a warm 61oF
WARM-O-RAMA:

  • Baby arm circles, Forward 10x, Reverse 10x IC
  • Side Straddle Hops 25x IC
  • Suzanne Summers 20x EL IC (cross jacks)
  • Cherry Pickers 10x IC
  • Micheal Phelps 20x OYO

THA-THANG:

  • Mosey to my truck to grab bricks
  • Mosey while doing The Swimmer around outer parking lot to starting point
  • Iron Hulk
    • 1 Merkin:4 Air Press (with bricks)
    • 8x increasing by 1 Merkin and 4 Air Presses each time (8 Merkins, 32 Air presses)
  • Dora 1-2-3 with bricks
    • Find a Battle Buddy
    • P1
      • 100 Merkins on bricks
      • 200 LBC with bricks on chest
      • 300 Goblet Squats
    • P2
      • Run around outer parking lot with bricks either doing The Swimmer or the Airplane
    • Plank until all are finished
  • WonderBra 15x IC
    • PeoplesChair against wall. Hand at chest with bricks, Push out, in and up
  • Iron Hulk 5x
  • Lap around the parking lot to AO

MARY:

  • Flutters 15x IC
  • Box Cutters 10x IC
  • Bruce Lees 15x 
  • Squat to Crawl to Merkin and repeat 10x
  • Boat Canoe
  • Dealers Choice:
    • Circle of Pain – Mr. Wedgie
      • 5 Merkins, 4 Knuckle Merkins, 3 Ranger Merkins, 2 Wide Merkins, 1 Diamond Merkin
    • BBS – Hands behind head, fingers interlaced 20x – A-Rod
    • Slutter Kicks – Fast-n-Easy

CIRCLE OF TRUST/BOM:
Being authentic. Too many times we put on a persona of what we think people want to see. We act differently around our family, friends, church and co-workers to meet expectations. Social media has elevated this to an unhealthy level where we only post the most perfect moments in our lives and compare ourselves in all of our imperfections to other’s most perfect moments. We need to strive to be authentic in all aspects of our lives and stop comparing ourselves to these micro snapshots from others.

Fun & Games at the Brickyard: 4x4x4 Relay

THE SCENE: Clear and a cool 28oF, not a cloud in sight
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles, Forward 15x, Reverse 15x IC
  • Side Straddle Hops 25x IC
  • Lunges 10x EL IC
  • Hand Release Merkins 15x OYO
  • Imperial Squat Walkers 15x IC

THA-THANG:
43 Relay: 4 Stations, 4 Exercises, 4 times around
Pace and station changing is controlled by Station 1. When exercise is finished at Station 1, run to 2, and so on. Each time you come back to your starting station, move to next exercise.

Depending on number of HIMs in attendance, at least 1 per station at start.

  • Station 1 (start)
    1. Round 1 – 50 Merkins
    2. Round 2 – 50 Carolina Dry Docks
    3. Round 3 – 50 Hand Release Merkins
    4. Round 4 – 25 Burpees
  • Station 2
    1. Squats
    2. Jump Squats
    3. Side Straddle Hops
    4. Al Gores
  • Station 3
    1. Mountain Climbers
    2. Shoulder Taps
    3. Peter Parkers
    4. Plank
  • Station 4
    1. Big Boy Sit-ups
    2. Little Baby Crunches
    3. Flutter Kicks
    4. Bruce Lees

MARY:

  • Captain Thors to 20
  • Boat Canoe
  • Box Cutters 10x IC
  • Hello Dollys 10x IC
  • Dealers Choice: 10 slow merkins, 10 fast merkins

COUNT-OFF & NAME-O-RAMA
A-Rod, Tractor, and Herbie.
CIRCLE OF TRUST/BOM:

Now after this the Lord appointed seventy others, and sent them in pairs ahead of Him to every city and place where He Himself was going to come. 
Luke 10:1‭ NASB

We are not meant to operate alone. Find a brother who can hold you up when you struggle, call you out when needed and be there for you always. The key to this is that you have to do the same for them.

MOLESKIN:

ANNOUNCEMENTS: