F3 Knoxville

Category: Brickyard

Naturbicentennial

THE SCENE: comfortable and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 Manmaker, Thai Fighters (B) IC x 10, Tempo MKNS IC x 10, Tempo SQTS IC x 10, Windmills IC x 10, Toy Soldiers IC x 10, Chinooks IC x 10 (B), Nolan Ryans IC x 10 (B), SSH’s x 51
THA-THANG:

Partner Up

Mosey to Bank-  P1 bear crawl around ATM island while P2 runs around bank. Repeat 4 rounds and on 5th you run together then perform 10 manmakers all together

Mosey to Norm Hill:  p1 does BBS while P2 runs to top of hill, completes 5 Bobby Hurley’s and tags partner. Repeat 4 rounds then on 5th complete 10 manmakers then Bernie back up hill and do 5 more Bobby Hurley’s

  • Run to end of street and stop at end…perform 10 Froggy SqTS IC then all doe 10 Manmakers
  • Mosey down hill to Brickyard old coffee house.  P1 does MKNS while P2 runs to carwash and back (3/4 mile) repat x1.  Finish with 10 manmakers
  • Mosey to planters and like 11’s alternate 1 manmaker and tricep dips

MARY:
Supermans x 10 IC, Heel reaching crunchs x 10 IC, Bruce Lees x 10 IC, Gas Pumps x 10 IC, T plank arm circles x 10 IC (B)
COUNT-OFF & NAME-O-RAMA
Natty, Lizzy, Spellcheck, Fast n Easy, Charmin, Belding, Switchgrass, Gmail
CIRCLE OF TRUST/BOM:
You have a problem, you are NOT the problem
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

AMRAP, Run & Speedy Finish

THE SCENE: Gloomy of course
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

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

THA-THANG:

AMRAP while partner runs, then switch, then next exercise. X 3 rounds
BBS
SSH
Mountain Climbers
Bobby Hurley’s

4X400 W/ 200 recovery
Waiting on 6:
JLOs Shoulder taps
LBC OH Claps

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
A point form Jordan Peterson’s book “12 rules for life” Rule #2 Treat yourself like you’re someone you’re responsible for helping. Coach yourself. When we are the best version of ourselves we are more suitable to help/ lead others.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
IronPax challenge starts at Brickyard on Thursday.

CMUs @ #Brickyard

THE SCENE: Gloom
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
the norm, nothing special
THA-THANG:
Series W/ CMU – did 5 rounds
20 Grave Diggers
10 lunges out
Bear crawl back
run a lap
DORA
Alternate Farmer Carry and Exercises:
100 BBS
200 Mountain Climbers
300 CMU Presses

MARY:
CMU side bends , CMU flutter kicks , Manmaker Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
book plug for Extreme Ownership by Jocko – take responsibility and take control. Reminding us that Jesus takes responsibility for our mess and leaves us an example.
MOLESKIN:
none
ANNOUNCEMENTS:

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.”