F3 Knoxville

Author: Switchgrass

Brickyard Breakout

THE SCENE: Muggy September Morning
WARM-O-RAMA:
Old school track stretches
THA-THANG:

  • Grapevine suicides on Fast n Easy’s Ladder
  • 20x rock curls, overhead presses, triceps, squats, rows
  • Bear crawls and reverse bear crawls w/ 30 prisoner get-ups, up hill and down hill
  • Partner wheel barrows up and reverse on an incline with 10x merkins and diamond merkins
  • 25x and 50x uphill, add 10 and decrease 10 with starjacks and smurfjacks
  • Quad 20 combo: 20x, burpees, starjacks, smurjacks, prisoner get-ups

MARY:
7 HIMS broke out crawling and getting up by sticking with it to the end.
CIRCLE OF TRUST/BOM:
Preparation begins when it is only us by ourselves in the cold, dark evenings and mornings.  Conference champions and other podium finishes do not happen automatically they are built with discipline.

Repetition is always the precondition for success.

MOLESKIN:
Prisoner get-ups does not mix with Chinese food. Ask Herbie.

Greater Love Carries All

THE SCENE: Overcast & Humid

WARM-O-RAMA:
Fetal stretch, side straddle hope, little this and that, cherry pickers

THA-THANG:

Mosy: Right and left hand carry, chest carry, and overhead carry with CMU.  10x squats in between.

Flip the tire. Pumping out merkins while waiting for your turn.

Tombstone:  10x merkins, 10x overhead press with cmu.  Inch worm out and inch worm back.

Deal breaker:  30x sit ups, bench press, leg raises, merkins. All with cmu.  Up and back in Powell High parking lot.  Group cannot start next exercise until last man gets his thirty.

COUNT-OFF & NAME-O-RAMA

8 HIMS.  We welcome Chaucer for his first time here at Brickyard

CIRCLE OF TRUST/BOM:

Like in the deal breaker togetherness is important.  We are there to carry, encourage, and support one another in life.  John 15:13 says, “Greater love has no on than this, than to lay’s one life for his friends.”

This is exemplified by Major Bruce Crandall in Ia Drang Valley during Vietnam.  Major Crandall  and his choppers doubled their burden air lifting troops into battle, but also lifted the dead and wounded from the battle scene when medevac choppers refused to fly into conflict.

 

It was Memorial Day, that is all I can say?

THE SCENE: Humid damp morning.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Butt-to-heel walk, knee-to-chest walk, side straddle hop
THA-THANG:

  • Inchworm, side crawl, bear crawl, crab walk, salamander across parking lot.  20X knee to side in plank position between crawls.
  • Rock Workout: partner up rotate rock in both directions, over and under with rock
  • 11s doing inchworm and merkins then rock overhead presses
  • Run full length of Powell High School parking lot with rocks then performing 30X: rocking lunges hold rock up high, leg raises, rock swings, and rock hammers.

CIRCLE OF TRUST/BOM:
In the book, We Were Soldiers Once and Young, grace was extended to the enemy NVA killed by US forces.   They too extended hope that there bones were recovered from the battlefield and taken home to an honorable burial.  Only grace can have this kind of affect on people who gunned down your brethren.

MOLESKIN:
BOM endorsed by Philippians 2:3-4.

“Let nothing be done through selfish ambition or conceit, but in lowliness of mind let each other esteem others better than himself.  Let each of you look out not only for his own interests, but for the interests of others.”

What is Your Favorite Flavor of Merkin?

  • THE SCENE: Muggy Morning
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Side straddle hop, A little this and that, balancing act, cherry pickers
    THA-THANG:
  • 70X Torque Twisters
  • Merkin walk across Powell High parking lot.
  • 10 flavors of merkin (regular, dry-dock, plank, close, knuckle, diamond, tempo, plyometric, reach, dive bomber) 10X
  • zig zag from cone Bernie style, then at each cone pick the flavor of merkin (10X, 20 minutes)
  • During zig zag  everyone got on the podium to workout with the CMU and kettle bells.  The podium should always be busy!
  • Ring of fire with big boy sit-ups

COUNT OFF AND NAME-0-RAMA

12 guys with stronger lifting ability.

CIRCLE OF TRUST/BOM:
Faith in action.
Like Father Abraham: left family and friends, start a new a career, move to unknown land, waited on a promised son, believed in promises by a God who is creator of the universe

Greatest Act- called to sacrifice his promised son on faith that he waited a lifetime for.

Don’t give up hope on your faith.  The promises and dreams we realize for our loved ones and friends is nearer than you think.  If not please know the process is making your faith stronger.  (Just ask the boys who can merkin walk.)

MOLESKIN:
Everybody got on the podium. No losers here. All champs.