F3 Knoxville

Author: Natty

Save my Plantar Fascia!

THE SCENE: 65 degrees and humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10 IC, Cherry Pickers x 10 IC, Plank Jacks x 20 IC, Upside down MKNS x 20 IC, LBAC x 10 IC (B)
THANG 1:  Partner Up

  • P1 OH Press w/ CMU while P2 Bear Crawls to end of P lot and back – flapjack
  • P1 CMU Curls, P2 crab walks to end of lot, duck walk back- flapjack
  • P1 CMU wonder-bras (row/horizontal press), P2 Broad Jumps to end of lot. side shuffles back 1/2, then switch sides- flapjack
  • P1 CMU Squats, P2 Lunge both legs then Burpee (alt) to end of lot then lunge back- flapjack
  • Quick feet on curb x 1 minute
  • THANG 2: Partner Up
  • P1 walks w/ CMU b/w p-lot spaces doing 5 incline MKNS on each line while P2 runs around p-lot back to P1- flapjack until make it all around the lot spaces

MARY:
Everyone hold CMU overhead for as long as possible, each man down then does BBS until last man standing:  Fast n Easy and Switchgrass made it to the end of session together.
COUNT-OFF & NAME-O-RAMA
Switchgrass, Fast N Easy, Mr. Wedgie, Herbie, Tractor, Natty

MOLESKIN:
James 1:22
ANNOUNCEMENTS:

Wedgie is off to Poland, travel prayers for him.  Natty is out for a while to heal this awful plantar fascitis

Why are my shoulders Red?

THE SCENE: 72 degrees and rising with HEAVY humidity
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
Co Q with Herbie  ( he did 1st 30 min)

  • Cherry Pickers x 10 IC
  • Tempo MKNS x 10 IC
  • SSH x 20 IC
  • LBAC x 10 IC (B)

THA-THANG:

B.O.M.B.S.  P1 Runs and P2 does Ex’s until they complete

  • 50 BRPS
  • 100 OH Claps
  • 150 MKNS
  • 200 BBS
  • 250 SQTS
  • Hand off to Natty-  All grab their CMU’s
  • Mosey with CMU’s to 1st TN Bank lot
  • Sideways (B) rapid step over curb x 50  & FWD / BWD x 50  (all holding CMU)
  • Fast Mosey with CMU to Lifehouse Lot and perform 20 CDD’s on CMU’s
  • Fast Mosey to Lot below Bojangles with CMU’s and do 20 SQTS
  • Fast Mosey to Norm’s Hill and Partner back up
  • 1) P1 runs up hill and back down while P2 performs OH Press with CMU then alternate
  • 2) P1 Bernie’s up hill and jogs back while P2 performs upright ROWS with CMU then alt
  • 3) P1 sprints up hill and lunges back down while P2 performs Kettle Bell thrusters  then alt
  • Attempted a fast Mosey back to AO with CMU (Abcess killed us)
  • MARY:
    Bruce Lee’s x 10
  • Flutters x 20 IC
  • there was one more but I forgot what it was!

COUNT-OFF & NAME-O-RAMA
6 HIMS: Natty, Herbie, Abcess, Mr. Jinxy, Switchgrass, and Woodtick
CIRCLE OF TRUST/BOM:
Your shoulders are red because you hauled a dang CMU across kingdom come at a quick pace.  This was harder than I expected.
MOLESKIN:
Following up on Belding’s message on staying close to your flock, we discussed faith and how when we involve God more in our daily lives with things like F3, our faith grows stronger.
ANNOUNCEMENTS:
Brickyard needs more members, let’s get out there and recruit

Bearpee Bernie Trailin’

  • THE SCENE: 70 degrees clear and humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Cherry Pickers x 10 IC
  • Quad Stretch single leg squats x 10 B  (one arm on buddy shoulder for support)
  • Pharoh Squats x 10 IC
  • Deep Lunges x 5 IC
  • SSH x 20 IC
  • Baby Arm Circles x 11 IC (Both directions)
  • Daddy Arm Circles x 11 IC  (Both Directions)

THA-THANG:

  • Run 100 yds to 1st TN and do 50 lateral curb hops, then 6 burpees
  • Run 75 yds to Life House lot and do 50 MKNs, then 5 Burps, then 50 BBS, then 5 Burps
  • Run 150 yds to Norm Hill and do 50 Mtn Climbers–> Bernie to top of hill–> 5 Burps –> run to bottom hill –> 25 Sumo Squats with kicks
  • Run 225 yds to Back HS lot to the Bearpee Trail
  • Bear Crawl (BC) 10 yds 1 Burp, BC 20 yds 2 Burp, 30 yds 3, 40 yds 4, 50 yds 5, then sprint to Goal last 50 yds
  • Run 1/2 mile to Rock Pile and grab a rock (stopped once and did 10 squats for semi-rest)
  • run 2 laps around splash pad holding rock overhead
  • Return to rockpile and do 5 Burps
  • Mosey to splash pad and grab a buddy
  • Partner 1 does incline MKNS while partner 2 runs a lap around splash pad, tag off until reach 200
  • Jog to super Mario mushroom posts
  • Jump up on each  mushroom and sprint b/w until reach planter boxes
  • AT Planter Boxes:  10 decline MKNS, 20 Box Jumps, 30 Dips, 40 step ups
  • Return to P Lot and jog to curb A…lunge to Curb B
  • MARY:
  • Low Flutter x 20 IC
  • High Flutter x 20 IC
  • Low Dolly x 20 IC
  • High Flutter x 20 IC
  • LBC x 20
  • Captain Thors

    COUNT-OFF & NAME-O-RAMA
    A-Rod, Wood Tick, Herbie, and Natty conquered the burpee quest
    CIRCLE OF TRUST/BOM:
    Be strong and trust in God when false accusations are thrown your way.  Retaliation is never the answer.  Continue on God’s path and follow HIS example
    MOLESKIN:

  • This was a tough workout but No man was left behind.
    ANNOUNCEMENTS:Congrats to Herbie for selling his house.  Plan on Fast N Easy moving him to the new house!!!

The Bricktangle

THE SCENE: Clear sunny and 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH w/ bricks x 20 IC
  • ALT shoulder taps w/ bricks x 20 IC
  • ALT hip taps w/ bricks x 15 IC
  • ALT toe taps x 12 w/ bricks IC
  • BOLT 45’s x 15 each (vertical –> 1/2 sqt, 1/2 sqt –> full sqt, complete squat)
  • Sun Gods w/ bricks x 20 IC each way
    THA-THANG:
  • Mosey to back lot with bricks (swimming, airplanes, arm curls, shldr press)
  • THE BRICKTANGLE:  8 cones with exercises set up on them:
  • 1) Burpees x 10 high knee steps to next cone (30 yds)
  • 2) SUMO squat w/ leg lifts x 20  lunge walk 30 yds to next cone
  • 3) Mike Tysons x 20  broad jump 30 yds to next cone
  • 4) Lance Armstrongs x 20 IC  sprint 40 yds to next cone
  • 5) Mtn. Climbers x 20 IC  back pedal 30 yds to next cone
  • 6) Merkins x 20  wheelbarrow 30 yds  w/ partner to next cone
  • 7)  Monkey Humpers x 20 IC Crab walk 30 yds to next cone
  • 8) American Hammers x 20 IC sprint 40 yds to next cone
  • Mosey back to front lot w/ bricks w/ choice of self exercise
  • Side shuffle 30 yds Left and right side
    MARY:
    Ring of Fire abs 1 revolution, hello dollies x 20 IC, slutter kicks x 20 IC, Tempo MKNS x 20, Tempo Squats x 20, step ups at planter box x 20, box jumps x 10, side box jumps x 5 (B), incline BBS x 2 min
    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:
    Timing
    MOLESKIN:
    Ecclesiastes 3:1-22 there is a time for everything that we will all experience and help others through or be helped.  Expect change, accept our limitations, fear God, and Enjoy Life! (we can drink beer other than Natural Light!)
    ANNOUNCEMENTS:
    Brickyard Fieldtrip Run for Beer begins at Sunsphere 6:45 to Print Shop Beer Wednesday 6/6/18  Also, pray for Herbie on his offer on a new house that was accepted…give him the strength to survive the stressors of moving!

Brickyard ROCK Relay

  • THE SCENE: 65 degrees clear and humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Annies x 10 IC (B)
  • Carolina Dry Docks x 25
  • Cheerleaders x 25
  • Plank Jacks x 20 IC
  • Tempo Squats x 12 IC
    THA-THANG:
  • Mosey in parking lot to post–> Corner to Corner sequence Station A perform # ex’s listed sprint to Station B perform # ex’s listed and backward run back to station A and repeat down the list:
  • A= 1) 10 BBS 2) 20 Mtn Climber 4 count 3) 30  E2K’s (B)
  • B= 1) 10 Crucible Mkns  2) 20 Clerkins  3) 30 Plank Shoulder taps
  • Once complete above head to planter box and perform step ups until last PAX done
  • Mosey to Splash Pad park and Crab Walk to instructions
  • Partner RELAY with Coupons:  Partner 1 performs ex on list while partner 2 runs lap around splash pad to the coupon pile (boulders).  Partner 2 performs 25 of listed exercise (OH Lifts, Curls, Rows, OH Triceps) then returns with boulder to give to Partner 1.  Trade places, repeat down the list until each partner performs the same exercise.  List included:
  • Hurpees
  • Derkins
  • Jump Squats
  • Monkey Humpers
  • Single leg squats (ALT)
  • Mosey to MARY

MARY:
Never Cross Dollies x 20 IC, Flutter Kicks x 20 IC
COUNT-OFF & NAME-O-RAMA
Fast-n-Easy
Natty
Mr. Wedgie
Tractor
Herbie
Norm
CIRCLE OF TRUST/BOM:
Perseverance towards your goal or THE Goal was the message.  Read Philippians 4:13 and 3:13-14.
MOLESKIN:
Brickyardigans persevered today and a tough Q with little breaks and a huge need for H20.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.