F3 Knoxville

Category: Brickyard

Get the Balance Right

THE SCENE: Cold, clear 32 degrees or so
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All with 2 Brix:  Tempo MKNS x 10, Tempo Squats x 14, IC x 10 each:  Seal claps, OH Press, OH Claps, Rows, Triceps Extension, LBAC’s (B)
THA-THANG:
Mosey to the track for the 1st time in Forever!

Run one lap around track

  • 1st & 10’s (Mkn’s & Burpee’s)
  • Stairs to do 11’s of Dips and Monkey Humpers
  • to field and hold Al Gore until all arrive
  • 50 BBS
  • return to AO

MARY:
All ex’s with a pair of BRIX:

Captain Thor’s 5 rounds,  Gas Pumps x 10 IC, Freddy Mercuries x 14 IC, Seal Claps Supine x 10 IC, Superman’s (I made it 1x with Brix and then said no…to finish out 10 IC). Fast & Easy was a trooper and the good ol’l Husker kept them the whole round
COUNT-OFF & NAME-O-RAMA
Fast & Easy, Herbie, Biojazard, Natty
CIRCLE OF TRUST/BOM:
Find your balance at work and home, challenge yourself to take on the real priorities…which likely are not the job
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
4 Year anniversary this Thgursday for Brickyard, please come and see the handoff

Best way to rest our ankles

THE SCENE: Cold, clear, ankle warming weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighters x 10 IC (B), Lounge Act x 20 IC (B), Danger Zone’s
THA-THANG:
Mosey to Brickyard Corner and perform 10 Animal Style SQTS OYO, Mosey to Norm Hill and do 25 BBS–>sprint to top of hill and do 5 jump squats, quicksey down the hill & repeato.  After 2nd set of JMP SQTS hold plank until all have completed.

  • Run to end of road and perfor SSH until all arrived
  • Run up Brickyard Hill to 1st hill, perform Speedhumps (60 sec of monkey humpers as fast as you can…a bitch!)
  • Run to next hill hold Al Gore until all arrive, 15 8CT MM;s IC
  • Run to last hill and do OH claps until all arrive then do 20 Bonnie Blairs (2 CT)
  • Proceed back down to next hill and do 25 4CT MM’s IC
  • Proceed to next hill and do 25 Plank Jacks OYO
  • All together back to Brickyard corner and do 10 Clerkins OYO (the 2nd bitch)
  • Mosey to planter boxes to do 11’s- Incline MKNs and Dips
  • 60 sec wall (pillar) squats
  • Australian Nut Knockers x 20 IC (Thanks you Herbie for increasing the cadence so we completed quicker)

MARY:
Supermans x 10 IC, Flutter kicks x 20 IC, Hello Dollies x 20 IC, Gas Pumps x 20 IC, Crab reachers x 20 IC, Freddy Merc’s x 20 IC, LBC’s x 20 IC, tempo SQTs until recover recover
COUNT-OFF & NAME-O-RAMA
Herbie, Spellcheck, Natty and Manilow late entry
CIRCLE OF TRUST/BOM:
To be a leader you must lead even in times when you don’t want to,  Controversial moments, awkward moments, moments when the discussion needs to be steering in a better direction, moments when the right thing needs to be done…even if it’s hard
MOLESKIN:
Prayers for Noah, Herbie’s father in law, Gepetto’s brother, Natty’s friend Ashley and his in-laws, Manilow’s recovery to enable him to return to Absolutions, MM’s, MKN’s and Burpees.
ANNOUNCEMENTS:
I challenger every man to not forget our creed…no man left behind.  Let’s get our men who have strayed and bring them back to the flock.  Grab some new ones along the way

Veterans WOD from RWB

THE SCENE: Fog, 49°F, Feels like 49°F, Humidity 80%, Wind 2mph from ESE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

LBAC 15x IC forward and reverse
Seal Claps 15x
Little of this/that, Some of these/those
SSH 30x
Leg Stretches

THA-THANG:

Mosey to the planters.

11 Rounds for Time
  • 11 Mountain Climbers (4ct)
  • 11 Squats
  • 11 Hand Release Merkins
  • 11 Box Jump Burpees
  • Run the outer parking lot

MARY:
No time, 1 PAX finished 10 full rounds, 2 started round 10, 1 finished round 9
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work — as a human being. What do I have to complain of, if I’m going to do what I was born for — the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”
Marcus Aurelius Meditations

MOLESKIN:
Thank you to all our veterans, especially the 3 that call Brickyard home. Geppetto, Oscar, and Hamm
ANNOUNCEMENTS:

BOMBS for fun

THE SCENE: Light rain, 47°F, Feels like 47°F, Humidity 79%, Wind 1mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC forward and backwards 15x
  • Little of this little of that
  • Tempo squats 15x
  • SSH 30x

THA-THANG:

  • Mosey to the splash pad
  • Partner up
  • BOMBS P1 does exercise P2 runs
    • 50x Burpees
    • 100x Overhead Claps
    • 150x Merkins
    • 200x BBS
    • 250x squats
  • Derkins and decline planks
    • P1 does 10x derkins, P2 holds plank, flapjack till 100 total
  • Split squats and Al Gore
    • P1 does 10x split squats (10x each leg), P2 holds Al Gore, flapjack till 200 total
  • Mosey back to the AO

MARY:

  • 7x Captain Thor’s
  • PAX exercise call-out till time

COUNT-OFF & NAME-O-RAMA
Had downrange PAX Gordie.
CIRCLE OF TRUST/BOM:
Don’t try = Never get
MOLESKIN:

ANNOUNCEMENTS:

CMU fun

THE SCENE: Mist, 57°F, Feels like 56°F, Humidity 88%, Wind 3mph from SE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC forward and backwards
  • Little of this and that
  • Tempo squats
  • Leg stretches
  • SSH

THA-THANG:

20 min amrap
Bear crawl across parking lot
Farmer carry CMU back
44 CMU hammers
Farmer carry CMU back
Bear crawl across
44 burpees
Repeat till time
8 rounds
8 Shoulder press
20 Plank pulls
8 Swings
Run to gas station

MARY:

  • Flutter kicks
  • Hello dollies (Fast-n-easy)
  • Box cutters (Simmons)
  • BBS (Repeat)
  • Peter parker’s (Geppetto)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

In our jobs we sometimes do thing for the reason of “That’s the way we’ve always done it.” And sometimes that reasoning works it’s way into our home and spiritual lives. When we ask ourselves ‘Why’, what answer can you give? The why question has been put on front of me in multiple ways this week and honestly I couldn’t always give a reason. It made me realize how much of my life is on autopilot with the answer of because. It is time to change that. Ask yourself why throughout the day/week and see what answers you get.

MOLESKIN:

ANNOUNCEMENTS: