F3 Knoxville

Category: Brickyard

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:

Running Around in Circles

THE SCENE: Clear, moderate
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC moving in circles x 25, Sumo Squats 3 CT IC moving in circles x 21, 5 CT Tempo MKNS moving in Circles x 20, Windmills IC x 10, Chinooks (B) x 20 IC, LBAC’s (B) IC x 10
THA-THANG:
Mosey to Bojangles for 20 Bobby Hurley’s then off to Norm Hill, where we do 25 BBS (30 for those that started early), sprint to top of hill for 10 Hand release MKNS and Al Gore until 6 is up.

  • Return run towards Brickyard, stop at RR tracks for 50 mogul hops over the tracks
  • Run to First Horizon for some teller bear crawl laps x 2 and hold plank for the 6
  • Run to AO to pick up coupons (Bricks)
  • Run to splash pad and perform 3 rounds of:  25 each (OH Press, Curls, Rows, Double TRi’s) Lap 1.  Lunges, 2. Toy Soldier steps 3. Broad Jumps (bricks always in hands)
  • Return to AO

MARY:
Ring of Fire, American Hammers 4 CT x 20, Angle Leg Holds (80, 60, 40, 30, 20, 10 degrees and finshi into 10 Hello Dollies,  Merkin Ring of fire 5 rounds, Flutter kicks til time.
COUNT-OFF & NAME-O-RAMA
Spladle, Gmail, A-Rod, Fast n Easy, Simmons, Herbie, Spellcheck, Natty, Hamm
CIRCLE OF TRUST/BOM:
Romans 12:2 Make your vision clear.  and Ephesions 4:29 Be careful using sarcasm in a leadership position
MOLESKIN:
Prayers for the CSAUP crazies and Natty tearing up the roads
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

What’s your “Why”

THE SCENE: Overcast clouds, 59°F, Feels like 58°F, Humidity 87%, Wind 1mph from NW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little baby arm circles, forward (10x) to large arm circles, forward (10x), to LBAC reverse (10x) to large arm circles reverse (10x)
  • 15x Overhead claps
  • 15x Seal claps
  • 10x Tempo Squats
  • 20x SSH

THA-THANG:

Deck of Cards

  • Hearts – Dead bugs
  • Diamonds – Superman Merkins
  • Clubs – Captain Thor
  • Spades – Squats

MARY:
Didn’t finish the deck

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I reading through School of Grit: Unlock Your Potential Through Purposeful Adversity right now. The following passage really hit me when I was reading it.

Your “Why” is the reason you are doing anything at any given time. It’s your fallback when things get tough. If you can’t answer that question, you will likely fail. Similarly, if your “Why” is extrinsic versus intrinsic, and you find yourself in a truly adverse situation, your likelihood of making it to the other side is slim to none. Your going to need a bucket full of “Whys” throughout your life depending on the various situations you find yourself in.

Brad Ritter –  School of Grit: Unlock Your Potential Through Purposeful Adversity

We do so many things in our lives without a good “Why”. We do it because we are expected to or because we think we need to. What is your “Why”? Don’t stop at the first “Why” dig deep and answer the question to as deep a layer as needed until you get to the depth you need to answer the question.

MOLESKIN:

ANNOUNCEMENTS:

VQ at the Brickyard, CMUs Required

THE SCENE: 50s, extra gloomy and wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH , Toy soldiers , Temp Squats, OH & Front Claps and Mosey
THA-THANG:

  • 20 Grave diggers, 20 Lunges out , Bear Crawl back (all w/ CMUs) repeat series w/ 10 reps then 5 reps.
  • Partner split exercise count while one partner marches 50yrd and back shrugging 2 CMUs. – 50 Burpees, 100 Merkins, 200 Mountain Climbers (single count)
  • Black Snake – Indian run but back man weaves his way to the front
  • 11’s – Box jumps/ step ups and CMU Curl Press

MARY:
Flutter Kicks, Hello Dollies & Froggers
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
vs Rom 8:28 Lets stop grumbling and complaining in the little things that we so often do. Our attitudes and perspective need to constantly be in check. Remember that God works ALL things to a Christians good. It’s easy to not pay attention to the little things when relating this verse but be mindful that our lives are made up mostly of the little things.

MOLESKIN:
Gmail will work on his counting in cadence skills. The double CMU shrug carry was harder than anticipated and distance was shortened after first march.
ANNOUNCEMENTS:
None from me.

Restomod Naturday

THE SCENE: 33 degrees, clear crisp and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 30, Cherry Pickers IC x 10, Toy Soldiers IC x 10, Myrtles: FWD / BWD Hip Circles on all 4’s IC x10 each way, Donkey Kicks x 10, Clams x 10 (B) IC
THA-THANG:
Mosey toward track

  • 20 Australian Nut Knockers, 30 Plank Jacks 40 Single leg lunges
  • Run 2 laps around track
  • 20 MKNS, 30 Shoulder Taps, 40 (B) arm reacher JMPS
  • To Endzone and bear crawl to 20 YD to do 20 BBS–> bear crawl to 30 and do 30 Freddy Mercs then to 40 and do 40 flutter kicks
  • head to bleachers for 11’s: Dips & Monkey Humpers
  • return to run one lap around track fast
  • The six lines up to lunge the straights 50 yds and a 25 yd sprint to catch up with FNG
  • Head to the 50 yd line for suicides:  sprint to 40 do 1 MKN (sprint back to 50- SBF), to 30 2 MKNS (SBF), 20 YD for 3 MKNS (SBF), 10 YD for 4 MKNS (SBF)and EZ for 5 MKNS and SBF
  • back up to 60 YD line, quick side steps to 30, reverse side and repeat to EZ
  • Mosey back to planters for some more 11’s:  Box Jumps & Derkins

MARY:
Supermans IC x 10, Hold Superman position for 90 seconds, Leg raise holds at 80 degrees, lower to 60, 40, 20, 10, 5, then Crunch position ankle reachers IC x 20, Crab reachers IC x 20, Flutter kicks IC x 17
COUNT-OFF & NAME-O-RAMA
Spellcheck, Gmail, Spladle, Natty & FNG- Dumplin
CIRCLE OF TRUST/BOM:
Left the msg at home, but talked about self-control, be quick to listen and slow to speak, James 1:19 (you were right Gmail!)
MOLESKIN:
We prayed for the broke back boys at the Simmons compound
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.