F3 Knoxville

Author: Tractor

Recycled 40(5) Minutes of Hell

THE SCENE: Heavy fog and mid 20s with a slight breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops X 20 IC
Windmills X 9 IC
2 Burpees
9 CherryPickers
4 Burpees
Little bit of this & that
6 burpees
Took the long winding way around the parking lot to mosey to the far end at the start of the greenway.

THA-THANG:

Partner up
P1 backpedals to the school electronic sign, Bobby Hurley, and job back
P2 starts exercise
Switch as partner returns

  • Burpees X 150
  • Squats X 300
  • Big Boy Situps X 150
  • Manly Arm Rotations X 300
  • Merkins X 150
  • Imperial Walkers X 300

Mosey back to AO
MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 17:27-28.  With so much noise and people talking and yelling at each other, reminder to stay calm and just be more quiet.  Better to stay quiet and seem smart than open our mouth and be a fool.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Full-Moon Seabiscuit

THE SCENE: Clear full-moon skies and 55.  Perfect for running.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH IC

10 Tempo Squats IC

LBACs

Mosey around the parking lot to get loose.
THA-THANG:
Seabiscuit

1 Lap around parking lot
Then 10 Burpees, 20 Merkins, 30 BBS
Increase Laps by 1 and repeat exercises.
Repeat up to 5 laps and then decrease by 1.

No one was able to complete every round, but lots of running did occur.

MARY:
Just enough time for a couple dealer’s choice exercises: Hello Dolly and Captain Thors.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Control the Controllables.  We can’t control what anyone else does, be it our spouse, boss, pastor, or the President.  We can only control our actions and reactions.  As leaders, husbands, & fathers, we must control ourselves and be accountable.
MOLESKIN:

ANNOUNCEMENTS:

Tractor Clause’s Christmas Eve Elf Training

THE SCENE: Warm (40) for December and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 LBAC IC front and back

15 Windmills IC

20 Imperial Walkers IC

5 Man-makes IC

21s, count out to 5 and then silent to 21.  Everyone did it perfect and avoided the penalty and do over.

THA-THANG:
This was a CMU workout to get Santa and his elves ready to deliver heavy packages.

  1. 50 OH Press, then Overhead CMU Carry (OHCC) to other end of parking lot
  2. 50 CMU Curls, then OHCC back
  3. 50 CMU block squats, OHCC to other end of parking lot
  4. 50 CMU BBS, OHCC back
  5. 50 CMU Ground to Overhead, OHCC to other end of parking lot
  6. 50 CMU Squat Thrusts, OHCC back
  7. 50 CMU block swings, OHCC to other end of parking lot
  8. 50 CMU Swith Arm merkins, OHCC back

Mosey to the planters:

11s on the planter boxes of Step-ups and Little Baby Crunches

Mosey over to AO and circle up for Mary.

MARY:
Time for some Jose Felicianos.  While “Feliz Navidad” is playing, circle up in plank position.  When Mr. F sings “Feliz Navidad”, do a merkin.  When he sings “I wanna wish you a Merry Christmas”, do a plank jack.  Merkin count: 21.  Plank jack count: 18.  Plank duration: 3:06.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Despite all the hustle and bustle, always remember that it’s really all about Jesus during the Christmas season.
MOLESKIN:

ANNOUNCEMENTS:

Wet bricks

THE SCENE: Dark with light sprinkles progressing to a steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC x 10 each way IC

SSH x 30 IC

Goofballs x 20 IC

Burpees x 10 OYO
THA-THANG:
Kept it simple with the rain:

With bricks:

  • OH Press x 50, run 1 lap, OH Press x 50, run 2 laps
  • Triceps x 50, run 1 lap, Triceps x 50, run 2 laps
  • Curls x 50, run 1 lap, Curls x 50, run 2 laps
  • Chest Presses x 50, run 1 lap, Chest Presses x 50, run 2 laps
  • Squats x 50, run 1 lap, Squats x 50, run 2 laps
  • Run 1 extra lap if finished early
  • Plank up (and add merkins if desired) while rest of the pack finishes

Move to planter boxes and do 11s with Step-ups & Dips.

Back to AO for a quick Mary of:

  • Box Cutters x 15
  • Captain Therkins
  • Boat/Canoe

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
In life there are physical storms like people have experienced with Hurricane Florence.  We should prepare for those with things like insurance, etc…   Just like those storms, we will face storms of life.  As men, we tend to try to do things alone, but we need to have brothers/close friends/accountability partners that we can turn to and rely on when those storms come.  We shouldn’t face things alone and should have someone we can be 100% open with.
MOLESKIN:
It was great to welcome a FNG this morning, aka Right Guard.  Prayers for Herbie’s daughter still trying to recover from sickness and for A-Rod doing the HTL this weekend.

ANNOUNCEMENTS:

Rolling the Dice

THE SCENE: Warm and muggy, slight drizzle towards the end almost provided some relief
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Michael Phelps

LBAC x 20 IC each way

Plank Jacks x 20 IC

Hand Release Merkins x 20 OYO
THA-THANG:
Moseyed to end of parking lot.  Took turns rolling 3 dice, green for exercise, other 2 multiplied for number of reps.

  • 1. Burpees
  • 2. Dips
  • 3. Out & Back
  • 4. Merkins
  • 5. Mtn Climbers (4-count)
  • 5. Lt. Dangers

Once again, like the last time we did the dice, the reps tended to stay low (under 20) and we hit the Lt. Dangers a number of times.  Fast-n-Easy was disappointed to not roll 36 burpees.  We nearly made it thru 3 rounds of rolls.

Moved to near the front of the school for some Brickyard (Ascending) Bear Crawls.

Back to starting point for about 5 minutes of dealer’s choice Mary ending with prisoner get-ups

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Talked about loving our neighbors, an ongoing thing at Brickyard.  We need to have God’s love in us to be able to give it to others.  We are to be the example of light to them.
MOLESKIN:

ANNOUNCEMENTS: