F3 Knoxville

Category: Brickyard

Nolan Richardson w. Hamm

THE SCENE: It was cold again 26 degrees but the wind was calm. Hamm thought it’d be appropriate to do a Nolan Richardson since he grew up in Arkansas and it just so happened the Vols & Hogs had a huge matchup the same day.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH’s, Cherry Pickers, Windmills, Shoulder Stretch, Triceps Stretch, Some other things maybe?

THA-THANG:
A Nolan Richardson (Slightly Modified)

Basically you are with a partner and there are 6 different exercises with mass repititions. While one partner moves backwards (as if he were playing defense on a b-ball court) for 50 yards, Bobby Hurley’s one time, then sprints back to the partner, the other partner performs the exercise then they switch off.

  • 100 Burpees
  • 300 Squats
  • 100 BBS’s
  • 300 LBAC’s
  • 150 Merkins
  • 300 Imperial Walkers

Since We still had some time left, Hamm had a die that his M just got him for Valentine’s Day. IT has a variety of Exercises on it which have all been done at F3 (though some names are different). So we did that for a while which included lunges, merkins, wall sits, mountain climbers, side planks, etc. etc.

MARY:

Here we did LBC’s, Hello D’s, Flutter Kicks, & Leg Lifts.

COUNT-OFF & NAME-O-RAMA

1-8 (See Tags). Also, we had an FNG we named Gmail primarily because when asked about his first email address he stated it was G-Man@…….. and he since he seemed to be touting for his F3 Nickname to also be G-Man we chose Gmail instead.

CIRCLE OF TRUST/BOM:

You can’t always get what you want
But if you try sometime you’ll find
You get what you need

(Just Kidding that was the Rolling Stones actually.)

MOLESKIN:

N/A
ANNOUNCEMENTS:

I have nothing else.

The backyard is open

THE SCENE: 60 degrees and cloudy with a chance of meatballs
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 27 IC, T-Plank arm circles x 10 (B) both directions, Prone all-4’s hip circles x 8 bi-directional IC (B), Donkey Kicks prone x 8 (B) IC, Chinooks x 10 (B) IC, Seal Claps x 20 (B) IC, Manly Arm Rotations x 5 (B) IC
THA-THANG:
Mosey jog to the outer school wall and perform 20 Australian Nut Knockers x 20 IC followed by 10 Squat Jumps IC..then to the track

  • 1 lap around track to EZ bear crawl 15 yds do 15 MKNS
  • 2 laps around track to EZ duck walk 20 yds do 20 BBS
  • 3 laps around track to EZ crab walk 30 yds do 30 plank jacks
  • 4 laps around track to EZ lunge  40 yds do 40 SQTS

MARY:
10 supermans IC, 20 Box cutters IC, 20 Gas Pumps IC, 20 Crab reachers IC
COUNT-OFF & NAME-O-RAMA
A-Rod, Biohazard, Hamm, Herbie, Geppetto, Spellcheck, Natty, Simmons
CIRCLE OF TRUST/BOM:
The golden Rule
MOLESKIN:
Natty was a little miffed today and made some comments he regrets, asking for forgiveness
ANNOUNCEMENTS:
CSAUP 2/26

The Frozen Brickyard

THE SCENE: Light Snow and 18 Degrees with a bitter North Wind @ 12mph
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, Cherry Pickers, Wind Mills, Miscellaneous Stretches, LBACs, Mosey to Powell Station Park

THA-THANG:
1. Mini Brickyard Seabiscuit:

  • 5 Burpees, 10 Merkins, 15 LBCs, 1 Lap around Powell Station Park
  • 5 Burpees, 10 Merkins, 15 LBCs, 2 Lap around Powell Station Park
  • 5 Burpees, 10 Merkins, 15 LBCs, 3 Lap around Powell Station Park
  • 5 Burpees, 10 Merkins, 15 LBCs, 2 Lap around Powell Station Park
  • 5 Burpees, 10 Merkins, 15 LBCs, 1 Lap around Powell Station Park

2. All HIM’s to the Rock Pile

  • While One Him Throws the Sandbag 5 parking spaces and back the other HIM’s grab a medium size rock.
  • AMRAP: Curl to Overheads, Rows, Merkins
  • HIM’s perform the AMRAP Exercises with Rocks while HIMS cycle through the Sandbag Throw.

3. Bear Crawl 7 Posts and Back to the Start with 7 Merkins performed at the post and then down to 6 posts,        5  posts, etc.

4. Mosey to Football Field and line up at the Back of the End Zone, Lunge to 5 yard line, 5 Squats, Sprint Back to starting point, Then R&R to 10, 15, 20.

5. One Lap Around the Track

MARY:
We took turns calling out: Flutter Kicks, Hello Dolly’s, Etc. Etc.

COUNT-OFF & NAME-O-RAMA
Simmons, F&E, Herbie, SpellCheck, Switchgrass, Hamm on Q
CIRCLE OF TRUST/BOM:
We have Exiles (The experience of afflictive emotions usually as a youngster i.e. shame, anger, etc.)

We Develop Protectors (Managers as socially acceptable ways of compensating or keeping unwanted emotions exiles and Firefighters reactive ways of dealing when the exiles are triggered) Both can be unhealthy ways of not facing our feelings or learning how to cope effectively with life and all it’s difficulties)

Then we have our self or the part of us connected to God that is able to live in reality and on life’s terms. We can use this self energy or connectedness to God to reach our exiles and help our protectors to not be so extreme in their ways.

ANNOUNCEMENTS:
CSAUP next Month was discussed.

Play to Win

THE SCENE: Cool, clear, perfect workout weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10 IC, SSH x 25 IC, Tempo SQT x 25 IC, ManMakers x 5 OYO, Bird Dog Hip Circles x 5 IC (B), ALL the next with BRIX & IC x 20 each (no rest b/w): Bicep Curls, seal claps, shoulder press, OH triceps, OH claps
THA-THANG:
Run to Norm Hill and pick up a rock at the tracks, partner up:

Bottom of hill partners do 300 BBS with rock while other partner runs to top of hill with their rock and do 10 jump thrust “rock”ets then run back and swap with partner until BBS complete.

  • all together now, run to top of hill and down the road to the next stop sign and do 30 Bonnie Blairs
  • run to old coffee house lot and perform 10 Burpees OYO
  • Run to mile marker 0.00 and perform 25 MKNS
  • Run to carwash and perform 50 SQTS
  • Run and RTN to AO

MARY:
10 Supermans IC, 15 Gaspumps IC, 20 Flutter kicks IC, 20 Bruce Lees IC, 20 Hello Dollies IC, Captain Thors (led by Fast n Easy) x5
COUNT-OFF & NAME-O-RAMA
The return of Sparkles & Biohazard, Fast n Easy, Hamm, Simmons & Natty
CIRCLE OF TRUST/BOM:
Galatians 6:9 Let us not be weary in doing good for at the proper timewe will reap a harvest if we do not give up.  Stand tall my bruthas through these challenging times, lead and stay driven to turn others into leaders, stay the course!  Be confident because we have the ultimate leader by our sides
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Better Than Burpees

THE SCENE:

32 Degrees Clear & Calm, Warmer than it’s been lately.

F3 WELCOME & DISCLAIMER

Yes.

WARM-O-RAMA:
SSHs, Cherry Pickers, LBACs, Stretches, Etc.
THA-THANG:
We did a HAMM.

Hairy Rockettes X 25

ATM’s X 1

Murder Hornet X 2

Murder Hornet = Murder Bunny 10 yards followed by 10 Brickyard Body Builders (8 Ct Body Builder w. CMU), 10 Lunges w. CMU, 10 BBS’s w. CMU.  Repeat the entire sequence twice. Bear Crawl with CMU Drag back to Starting Point, Rinse & Repeat.

We then did some: Gorilla Humpers and a sequence up and around the PHS steps that included: Bear Crawling, Sprinting, Crab Walking.

MARY:

LBC’s, Flutter Kicks, Freddy Mercury’s

COUNT-OFF & NAME-O-RAMA

Hamm, FnE, Herbie, Biohazard, & Spellcheck

CIRCLE OF TRUST/BOM:
At any given time, and for better or for worse, our thoughts and behaviors are flowing from the values of the world, the values of our family of origin, or the values of the Gospel. We do well to be mindful of this. See Emotionally Healthy Spirituality by Peter Scazzero

MOLESKIN:

Good Work!

ANNOUNCEMENTS:

N/A