F3 Knoxville

Author: Tractor

Brick by Brick

THE SCENE: 70 and humid
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Baby arm circles forward/back x17 (4 count)
  • 21s – We almost did it right, but had a little confusion and had to do 5 burpee penalty
  • Cherry Pickers x17
  • 21s – Completed correctly, no penalty
  • Imperial Squat Walkers x17

THA-THANG:
Back and forth with bricks.

  • With bricks, do 100 LBCs, run to other end of parking lot , do 100 squats, run back, do 100 flutter kicks, run to other end, do 100 lunges, run back.
  • Partner up: With bricks, P1 starts curls while P2 runs a lap. 250 reps total.  Repeat with chest press to 250.
  • Leave bricks and move to lot in front of school sign.  Run to end of lot and do 50 merkins, run back and do another 50 merkins.
  • Move to planter boxes.  2 sets each of 25 dips and 25 step-ups

MARY:
We had just enough time to get in some Brickyard favorites: Hello Dolly x20, Captain Thor, and a minute of Boat/Canoe.
COUNT-OFF & NAME-O-RAMA
7 HIMs came out for this warm and humid start to the day.  We were all excited to welcome Belding back from the DL.
CIRCLE OF TRUST/BOM:
Go. Love. Serve.

  • Where are you gonna go?  It doesn’t have to be around the world.  It can be to your neighbor’s house.
  • Who are you going to love?
  • Who will you serve?

MOLESKIN:
Prayer requests: Neighbors of A-Rod & Fast-n-Easy.  Family and co-workers of young lady who took her own life on Mother’s Day.
ANNOUNCEMENTS:

Brickyard – 150 Club

THE SCENE: Balmy and 62 with a hint of clouds near the approaching sunrise.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers

Imperial Walkers x 15

21s – Everyone struggled to understand these and we ended up doing a penalty of 10 merkins

Little baby arm circles x 15 each way

21s – We messed up the count again and did another 10 merkin penalty

Windmills x 15

THA-THANG:
Moseyed over near the splashpad/playround with our trusty CMUs.  Paired up in groups of 2.

Alternated running and exercises with partner doing the following to join the 150 Club:

  • 150 Curls
  • 150 OH Press
  • 150 Tricep extensions
  • 150 Bent Rows
  • 150 Squats

The guys blew thru these and while the last group was finishing up on the 150s, there were some lunges, windshield wipers, and even a few burpees thrown in.

We then moseyed over to the planters at the school entrance, dropping our CMUs off at the rally point along the way.

Did 40 box jumps/step ups followed by 20 merkins.

Moved back to the rally point and attempted 21s again, following a demo from yours truly.  We still were all out of sync and did another 10 merkin penalty.

MARY:

  • Little baby flutter kicks
  • Bruce Lees
  • Reverse Crunches
  • Captian Thors
  • Hello Dolly
  • Windshield Wipers

COUNT-OFF & NAME-O-RAMA
6 PAX (0 FNG)
CIRCLE OF TRUST/BOM:

When we have an interaction or conversation with others, would we be embarrassed if we immediately turned around and talked to Jesus?  In reality, he’s always there and we should be a reflection of him in our speech and actions.

Also, prayers for the family of the young man who was killed in auto accident on Clinton Highway yesterday.

MOLESKIN:

 

ANNOUNCEMENTS:
N/A

Brickyard Seabiscuit

THE SCENE: A crisp 32 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 25 in cadence

Copperhead squats – 20 in cadence

Burpees – 5 OYO
THA-THANG:
In honor of the start of spring horse racing at Keeneland, the Brickyard Seabiscuit:

  • 1 lap around main parking lot, followed by  10 burpees, 15 merkins, 20 BBS
  • increase laps by 1 and repeat exercises up to 5 laps
  • decrease laps back down to 1 while repeating exercises at the end of each set of laps.

All ran hard and a few even completed all 25 laps before time ran out and the race ended.

MARY:
Flutter kicks – 20 in cadence

Boxcutters – 20 in cadence

Freddie Mercury’s – 20 in cadence
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
And Peter: From the Resurrection service at church, pastor spoke from Mark 16: 1-7.  The angel meets the women in the empty tomb and instructs them to tell the disciples AND PETER.  Only 3 days before, Peter had denied Jesus 3x just like Jesus had told him he would.  Peter was named specifically to show that he was forgiven.  If Jesus forgave Peter for his public denial, there’s nothing, outside of refusing to accept him, that he won’t forgive us for if we just ask and look to Him.
MOLESKIN:
8 strong came out in the unusual April cold and warmed up quickly.  They never stopped moving and ran until time was up.
ANNOUNCEMENTS:

Looking for Jenny

THE SCENE: Dry and balmy 50.  Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Goofballs, and Windmills
THA-THANG:
Mosey to the back parking lot.  Run to cones doing the following:

  • 8 – burpees
  • 6 – lunges
  • 7 – imperial squat walkers
  • 5 – merkins
  • 30 – plank jacks
  • 9 squats, plank up at start until all accounted for.
  • Repeat

Mosey back to front of school/planters.

  • Rockette dips in sets of 8,6,7,5,3,0,9 with 4 jump squats between each set.  This seemed to be a bit confusing as some thought we were doing box jumps and weren’t sure about the rockette dip numbers per set.  More on this later.

Mosey over to the playground splash pad and did this routine 3x.

  • 8 – Descending carolina dry docks
  • 6 – Big boy situps
  • 7 – mountain climbers
  • 5 – merkins
  • 3 – burpees
  • 10 – SSH
  • 9 – squats

Mosey across Emory Rd up to car wash and did 10 merkins.

Mosey back to school planters.  Since we had confusion (VQ issue) before and some wanted to do box jumps, we did 2 sets of 20 box jumps.

Moved over to starting circle for Mary.

MARY:

all in sequence – flutter kicks 20, hello dolly 20, Thors to 5.

Finished the search for Jenny fun by listening to the inspiration for this Q, 867-5309 while holding a plank position.  Performed a plank jack anytime we heard Jenny (11) and a merkin for every 8645309 (21).
COUNT-OFF & NAME-O-RAMA
8 PAX today
CIRCLE OF TRUST/BOM:
We all fail.  It’s how we react to and overcome failure that matters.  Inspired by Gary Robbins and his missing the 60 hour cut-off time at the Barkley Marathon by 6 seconds last year.  He didn’t quit or give up after this failure.  He came back this year and while no one finished, he made it farther than anyone (3 laps).