Natty – Page 3 – F3 Knoxville

Running Around in Circles

May 5, 2022 Natty

THE SCENE: Clear, moderate
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC moving in circles x 25, Sumo Squats 3 CT IC moving in circles x 21, 5 CT Tempo MKNS moving in Circles x 20, Windmills IC x 10, Chinooks (B) x 20 IC, LBAC’s (B) IC x 10
THA-THANG:
Mosey to Bojangles for 20 Bobby Hurley’s then off to Norm Hill, where we do 25 BBS (30 for those that started early), sprint to top of hill for 10 Hand release MKNS and Al Gore until 6 is up.

Return run towards Brickyard, stop at RR tracks for 50 mogul hops over the tracks
Run to First Horizon for some teller bear crawl laps x 2 and hold plank for the 6
Run to AO to pick up coupons (Bricks)
Run to splash pad and perform 3 rounds of: 25 each (OH Press, Curls, Rows, Double TRi’s) Lap 1. Lunges, 2. Toy Soldier steps 3. Broad Jumps (bricks always in hands)
Return to AO

MARY:
Ring of Fire, American Hammers 4 CT x 20, Angle Leg Holds (80, 60, 40, 30, 20, 10 degrees and finshi into 10 Hello Dollies, Merkin Ring of fire 5 rounds, Flutter kicks til time.
COUNT-OFF & NAME-O-RAMA
Spladle, Gmail, A-Rod, Fast n Easy, Simmons, Herbie, Spellcheck, Natty, Hamm
CIRCLE OF TRUST/BOM:
Romans 12:2 Make your vision clear. and Ephesions 4:29 Be careful using sarcasm in a leadership position
MOLESKIN:
Prayers for the CSAUP crazies and Natty tearing up the roads
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Restomod Naturday

April 9, 2022 Natty

THE SCENE: 33 degrees, clear crisp and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 30, Cherry Pickers IC x 10, Toy Soldiers IC x 10, Myrtles: FWD / BWD Hip Circles on all 4’s IC x10 each way, Donkey Kicks x 10, Clams x 10 (B) IC
THA-THANG:
Mosey toward track

20 Australian Nut Knockers, 30 Plank Jacks 40 Single leg lunges
Run 2 laps around track
20 MKNS, 30 Shoulder Taps, 40 (B) arm reacher JMPS
To Endzone and bear crawl to 20 YD to do 20 BBS–> bear crawl to 30 and do 30 Freddy Mercs then to 40 and do 40 flutter kicks
head to bleachers for 11’s: Dips & Monkey Humpers
return to run one lap around track fast
The six lines up to lunge the straights 50 yds and a 25 yd sprint to catch up with FNG
Head to the 50 yd line for suicides: sprint to 40 do 1 MKN (sprint back to 50- SBF), to 30 2 MKNS (SBF), 20 YD for 3 MKNS (SBF), 10 YD for 4 MKNS (SBF)and EZ for 5 MKNS and SBF
back up to 60 YD line, quick side steps to 30, reverse side and repeat to EZ
Mosey back to planters for some more 11’s: Box Jumps & Derkins

MARY:
Supermans IC x 10, Hold Superman position for 90 seconds, Leg raise holds at 80 degrees, lower to 60, 40, 20, 10, 5, then Crunch position ankle reachers IC x 20, Crab reachers IC x 20, Flutter kicks IC x 17
COUNT-OFF & NAME-O-RAMA
Spellcheck, Gmail, Spladle, Natty & FNG- Dumplin
CIRCLE OF TRUST/BOM:
Left the msg at home, but talked about self-control, be quick to listen and slow to speak, James 1:19 (you were right Gmail!)
MOLESKIN:
We prayed for the broke back boys at the Simmons compound
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The backyard is open

February 17, 2022 Natty

THE SCENE: 60 degrees and cloudy with a chance of meatballs
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 27 IC, T-Plank arm circles x 10 (B) both directions, Prone all-4’s hip circles x 8 bi-directional IC (B), Donkey Kicks prone x 8 (B) IC, Chinooks x 10 (B) IC, Seal Claps x 20 (B) IC, Manly Arm Rotations x 5 (B) IC
THA-THANG:
Mosey jog to the outer school wall and perform 20 Australian Nut Knockers x 20 IC followed by 10 Squat Jumps IC..then to the track

1 lap around track to EZ bear crawl 15 yds do 15 MKNS
2 laps around track to EZ duck walk 20 yds do 20 BBS
3 laps around track to EZ crab walk 30 yds do 30 plank jacks
4 laps around track to EZ lunge 40 yds do 40 SQTS

MARY:
10 supermans IC, 20 Box cutters IC, 20 Gas Pumps IC, 20 Crab reachers IC
COUNT-OFF & NAME-O-RAMA
A-Rod, Biohazard, Hamm, Herbie, Geppetto, Spellcheck, Natty, Simmons
CIRCLE OF TRUST/BOM:
The golden Rule
MOLESKIN:
Natty was a little miffed today and made some comments he regrets, asking for forgiveness
ANNOUNCEMENTS:
CSAUP 2/26

Play to Win

January 25, 2022 Natty

THE SCENE: Cool, clear, perfect workout weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10 IC, SSH x 25 IC, Tempo SQT x 25 IC, ManMakers x 5 OYO, Bird Dog Hip Circles x 5 IC (B), ALL the next with BRIX & IC x 20 each (no rest b/w): Bicep Curls, seal claps, shoulder press, OH triceps, OH claps
THA-THANG:
Run to Norm Hill and pick up a rock at the tracks, partner up:

Bottom of hill partners do 300 BBS with rock while other partner runs to top of hill with their rock and do 10 jump thrust “rock”ets then run back and swap with partner until BBS complete.

all together now, run to top of hill and down the road to the next stop sign and do 30 Bonnie Blairs
run to old coffee house lot and perform 10 Burpees OYO
Run to mile marker 0.00 and perform 25 MKNS
Run to carwash and perform 50 SQTS
Run and RTN to AO

MARY:
10 Supermans IC, 15 Gaspumps IC, 20 Flutter kicks IC, 20 Bruce Lees IC, 20 Hello Dollies IC, Captain Thors (led by Fast n Easy) x5
COUNT-OFF & NAME-O-RAMA
The return of Sparkles & Biohazard, Fast n Easy, Hamm, Simmons & Natty
CIRCLE OF TRUST/BOM:
Galatians 6:9 Let us not be weary in doing good for at the proper timewe will reap a harvest if we do not give up. Stand tall my bruthas through these challenging times, lead and stay driven to turn others into leaders, stay the course! Be confident because we have the ultimate leader by our sides
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Santa likes Fireball

December 21, 2021 Natty

THE SCENE: A crisp and clear 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did a jinglebell jog to the gas station, whilst performing Single leg jump skips and Butt kicks and being ridiculed by the mumble chatter Brickyard is so well known for.

At the gas station the warmarama pursued with 10 SSH’s IC, 10 Imperial Walkers IC, 10 Chinook SQTS (B) IC (A-Rod seemed to think this was amusing, but his head has turned into a Spud since returning from Idaho), 10 Windmills IC, 10 Thai Fighters IC (B)
THA-THANG:
The PAX attempted to form two staright lines but they were not so good at following directions. They were in training to run Santa’s sleigh and started in pairs taking off every 5 seconds, or 3, or 2? Cones set up to mark their distance:

Dasher 25 yds
Dancer 50 yds
Pracncer 75 yds
Vixen 100 yds
Comet 100 yds
Cupid 75 yds
Donner 50 yds
Blitzen 25 yds
and in pairs, Rudolph teamed the lighted sleigh 100 yds and back. One Rudy carried a sand pail during each sequence.

Next we continued the 12 days of X-mas theme ascending days and also descending order. A mandatory Mulligan chosen wisely by each team to carry Santa’s sleigh around the parking lot.

On the first day of Christmas my Q gave to me…a lap around a parking lot of trees
On the second day of Christmas my Q gave to me…2 Monkey Humpers
On the third day of Christmas my Q gave to me…3 French High Knees
On the fourth day of Christmas my Q gave to me…4 Calling Burpees
On the fifth day of Christmas my Q gave to me…5 Diamond Merkins
On the sixth day of Christmas my Q gave to me…6 Geese a Laying Leg Lifts
On the seventh day of Christmas my Q gave to me…7 Swans a Squat Jumping
On the eight day of Christmas my Q gave to me…8 Maids a Mountain Climbing
On the ninth day of Christmas my Q gave to me…9 Lady’s Jump Lunging
On the tenth day of Christmas my Q gave to me…10 Lord’s a Leaping (Michael Jordan’s)
On the eleventh day of Christmas my Q gave to me…11 Pickle’s Pounding
On the twelfth day of Christmas my Q gave to me…12 Drummers Jumping (SSH’s)

MARY:
Just a cou[ple min left to do 20 Hellow Dollies IC and 20 flutter kicks IC
COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Hamm, Fob, Fast-n-Easy, Simmons, Biohazard, Natty, Dr. Feelgood

CIRCLE OF TRUST/BOM:
“The heaviest of burdens that we carry are the thoughts in our head”
MOLESKIN:
Prayers for Boogaloo, Gepetto’s family, Natty’s friend Mike Morton and the loss of his father
ANNOUNCEMENTS:
No Q on Christmas but a possible one Friday TBD