F3 Knoxville

Category: Brickyard

Positives Rising

THE SCENE: Pleasant but humid around 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Toy Soldiers x 13, TN Rocking Chair x 10 IC, Sumi SQT with flail leg (B) x 10 IC, Chinooks x 10 IC (B). FWD arm circles (Osprey) x 10 (B) IC, Seal Claps x 20 IC, OH Claps x 20 IC, OH Press x 20 IC
THA-THANG:
Run up and down Brickyard Hill with 3 stations each way–

  • 1)  10 8 CT MM’s
  • 2) 10 Hand Release MKNS
  • 3) Apollo Onos x 20
  • (4) Plank Jacks x 20 IC
  • (5) IMP SQT Walkers x 10 IC
  • (6) Mtn Climbers x 20 IC
  • Then run to Bleachers and perform 11’s of Incline MKNS & Dips
  • Return to School wall and do SQT / JUMP  / Reachers x 5 (B)
  • Australian Nut Knockers x 15 IC (the boys were tired we couldn’t make 20)
  • 11’s at the Planters:  Box Jumps & Seal Claps

MARY:
Bruce Lees x 6 IC
COUNT-OFF & NAME-O-RAMA
Natty, Geppetto, Biohazard, Gmail
CIRCLE OF TRUST/BOM:
Act so others are motivated to see you again, remain positive
MOLESKIN:
Prayers for all the homies who could not be here for this uplifting and invigorating Q
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Brickyard – CMU, run, AMRAP & repeat

THE SCENE: Gloomy and sometimes breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops
 Temp Squats
Cherry Pickers
 Claps: OH, Front
Arm Circles
 Mosey

THA-THANG:

Partner Circuit: Run lap, alternate between stations
 This partner does as many reps as possible until other partner finishes CMU reps.
CMU AMRAP
10 Squat Thrusters ## OH Claps
20 Curls ## SSH
30 Derkins/Merkins ## Shoulder Taps
40 OHPress ## Mntn Climbers
30 Lunges
## Carolina Dockers
20 Grave Diggers ## Front Claps
10 Blockees ## Wind Mills
Mosey
Push-up-orama
Diamond Merkins to a 3-count

MARY:

Flutter Kicks
 Hello Dollies
LBCs
 Superman
side bends
Planks

CIRCLE OF TRUST/BOM:
Matt 13:18 “Listen then to what the parable of the sower means: 19 When anyone hears the message about the kingdom and does not understand it, the evil one comes and snatches away what was sown in their heart. This is the seed sown along the path. 20 The seed falling on rocky ground refers to someone who hears the word and at once receives it with joy. 21 But since they have no root, they last only a short time. When trouble or persecution comes because of the word, they quickly fall away. 22 The seed falling among the thorns refers to someone who hears the word, but the worries of this life and the deceitfulness of wealth choke the word, making it unfruitful. 23 But the seed falling on good soil refers to someone who hears the word and understands it. This is the one who produces a crop, yielding a hundred, sixty or thirty times what was sown.”

Pot shots for Not

THE SCENE: Muggy humid clear and hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 25, Tempo SQTS x 10, Tempo MKNS x 10, Windmills x 11 IC, Weedpickers x 8 IC, Imperial Walkers x 20 IC
THA-THANG:
Mosey to the OG Lifehouse: (2 rounds)

  • 1) 10 8CT MM’s OYO followed by a free throw shot, every miss requires a Burpee (up to 10 shots)
  • 2) mosey to Haunted House lot and lunge 1/2 way and broad jump the remainder  (second round its follow the leader like the Simmons Snake)
  • 3) Mosey to bottom of Norm Hill and do 30 BBS—> sprint to top of hill—>25 Monkey Humpers
  • 4) Mosey to next stop sign and perform 25 HR MKNS
  • 5) Mosey down hill to RR tracks and perform 50 mogul hops over tracks
  • Repeat steps 1-5
  • Return to OG Lifehouse and one last BB shot for redemption
  • Mosey back to AO dribble and ball pass

MARY:
CrissCross BBS IC 4CT x 10, Side-lying leg raise and reach 4CT IC x 10 (B), crab reachers x 20 IC, Bruce Lee’s IC x 11, Hello Dollies x 20 IC, Flutters x 20 IC, Freddy Mercs x 20 IC, Gas Pumps x 20 IC, Supermans x 15 IC
COUNT-OFF & NAME-O-RAMA
Simmons, Biohazard, Switchgrass & Natty
CIRCLE OF TRUST/BOM:
Makes someone’s bad day better
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Get the Balance Right

THE SCENE: Clear, warm, very humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Mkns x 10, Tempo Sqts x 10, Thai Fighters IC (B) x 10, Seal Claps IC x 12, OH Press IC x 10, Cherry Pickers, OH Claps IC x 20, Real Cherry Pickers x 10 IC, Toy Soldiers x 10 IC
THA-THANG:
Mosey to back lot for Stations, everyone starts at a different station, complete the ex and reps and run to next station until complete

  • BBS x 50
  • Kettle Swings x 25
  • Bobby Hurley’s x 25
  • 4 Ct Mtn Climbers x 50
  • Man Makers x 25
  • OH Press x 50
  • Plyotramp 2 ct. side hops x 25
  • MKNS x 50

Indian Run to AO passing the flag

11’s at Planters:  Tri-Dips & Box Jumps

MARY:
Flutter Kicks x 25 IC, LBC’s x 25 IC, Gas Pumps x 15 IC, Hello Dollies x 20 IC, Capt Thors, Freddy Merc’s x 20 IC, Ring of Fire Mkns (3 rounds)
COUNT-OFF & NAME-O-RAMA
Biohazard, Herbie, Geppetto, A-Rod, Gmail, Fast-n-Easy, Natty
CIRCLE OF TRUST/BOM:
Ecclesiastes 8:15

“I arise in the morning torn beween a desire to improve the world and a desire to enjoy the world,” EB White

Get the Balance Right…Depeche Mode, RIP Andrew Fletcher
MOLESKIN:
listen to that voice in your head (the good one)
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Holiday Stretch

THE SCENE: Clear 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 30 IC
  • ISW x 15 IC
  • Manly Arm Rotations (MARs) x 15 ED IC
  • 5 Burpee OYO
  • Windmills x 10 IC

THA-THANG:

  • Bottom Feeders (11s): Push-ups/Squats. Duckwalk across driveway to school.
  • Black Jack: At start point do 1 BBS then run to second point and do 20 Flutters (2ct). Rinse and repeat 2/19, 3/18, 4/17, etc.
  • 7 of Diamonds (but in a square): 4 stops for reps.
    • Rd 1: 7 Burpee at each stop
    • Rd 2: 14 ISW at each stop
    • Rd 3: 21 Push-ups at each stop

MARY:
Not invited
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Why are you training? Why do you stay in shape? So you can….stay engaged, stay focused, and be successful in all you do. Don’t quit. Our example of endurance comes from our Savior. He knew what was coming, knew it would be excruciating, and went to the cross anyway. He carried it all knowing WE were worth every step.
MOLESKIN:

ANNOUNCEMENTS: