F3 Knoxville

Category: Brickyard

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:

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: