F3 Knoxville

Category: Brickyard

It’s the Climb

THE SCENE: Warm, clear, workout weather, watch out you might get chased by the janitor for erratic behavior
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Good Morning Abbie’s x 5, SSH x 30, Jim Thorpe’s x 2 (B), Cherry Pickers x 10 IC, T-Plank Arm Circles x 10 IC both directions (B), Bird Dogs x10 IC, Alt Shldr taps x 20 IC, Toy Soldiers x 10 IC
THA-THANG:
Mosey to back

  • Australian Nut Knockers x 20 IC
  • to Stairs for The Climb
  • Using Tabata….20 cycles 30 sec each
  • Run Stairs up and down x 30 sec in between each of the following:
  • Box Jumps
  • Reverse Lunge
  • Toe Taps
  • Reverse Sit Gas Pumps
  • Quick Feet Toe Tap Jumps
  • Reverse Sit Tricep Dips
  • Incline MKNS
  • High Plank Slow Mtn Climbers
  • Calf Raises
  • Step Knee Ups (to chest), alt legs each step

Head to Field

50 Yard Bear Crawl followed by 50 yard Crab Walkers

Bobby Hurleys until all HIMS complete

10 Man Makers IC

Return to AO- jog

MARY:
Supermans x 10 IC, Press Ups x 10 IC, Bridges x 10 IC, Bruce Lee x 10 IC, Gas Pumps x 10 IC, Freddy Mercury x 20 IC, /Flutter Kicks x 20 IC, Hello Dollies x 20 IC, Box Cutters x 10 IC, Captain Thors 1 round, Ring-o-fire Merkins 5 rounds, Windmills x 6 IC, Tempo Sqts x10 IC
COUNT-OFF & NAME-O-RAMA
Natty, Oscar, Tractor, A-Rod, Herbie, Biohazard, Fast-n-Easy
CIRCLE OF TRUST/BOM:
The battle of life is, in most cases fought uphill, and to win it without a struggle were perhaps win it without honor.  If there were nothing to struggle for, there would be nothing achieved.  Also, check out James 1:12
MOLESKIN:
Prayers for Tractor’s father-in-law pending biopsy results of suspected lymphoma and for Biohazard’s son dealing with teenage boyhood
ANNOUNCEMENTS:
Grab a Q, make it exciting, shock us, surprise us and sharpen yourself

Everyday is a new day

THE SCENE: Overcast clouds, 49°F, Feels like 47°F, Humidity 100%, Wind 3mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC x10 Forward and Backwards IC
  • Little of this and that, Some of these and those
  • Imperial Walkers x20 IC
  • SSH x20 IC

THA-THANG:
Mosey to the vehicles to grab our CMUs.

  • Every minute on the minute 5x Burpees
  • In between the burpees:
    • 100 CMU Thrusters
    • 100 CMU Merkins (one hand on CMU, do merkin, switch hand on CMU, do merkin, that’s 1)
    • 100 CMU BBS (no one finished this, most didn’t make it this far)

MARY:

  • Flutter kicks x20 IC
  • Tuesday mornings x15 IC
  • Captian Thors x5 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Jocko Willink – Every Single Day – https://www.youtube.com/watch?v=iRl1CK6NDiA

MOLESKIN:

ANNOUNCEMENTS:

In Communicado Part Deux with a Hop

THE SCENE: Bitter cold, upper 20’s Double Glove weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Hillbilly Walkers x 20 IC, Jim Thorpes, Cherry Pickers x 10 IC, Windmills x 10 IC, Morroccan Night Clubs x 10 IC, Chinooks x 10 (B) IC, Tempo Squats x 10 IC, 8 Man makers
THA-THANG:
Run to Rock Pile and grab a one handed rock

  • 10 Squats with coupon and outstretched arms IC
  • Indian Run to Track (runner has rock OH, ther rest run whilst doing Curls
  • Australian Nut Knockers x 20 IC
  • Mosey to Field and perform 5 Burpees in End Zone
  • SEQUENCE to be repeated below x 12, x 14, x16, x 18, x 20 (after each sprint to End Zone and Plank up until all arrive)…sometimes special instrcutions given once reach the rock at station 1: (bear crawl to EZ, crab walk to EZ, side step to EZ, Bunny Hop to EZ)
  • 1) run to 20 yd line with rock and perform cross body reachers (B)
  • 2) run to 40 yd line and do Bonnie Blairs
  • 3) run to 60 yd line and perform Peter Parker Merkins (2 Count)
  • 4) Run to 75 yd line and perform BBS

Indian Run as B4 to splash pad-  Everyone on their 6, legs crossed and raised 6 inches off ground (arms outstretched with rock in hands)-  Go around circle and leader does 10 OH arm raises with rock counting OL to 1st 5, while next person starts theirs, last 5 for each are silent.  Everyones legs stay in air until all completed. Repeat

Toss rock back on pile and run to NEW steps–>  All lined up and do step ups and downs (BKWD) x 10, then 10 heel rises on each step, finish with 30 sec gastroc stretch (B) and then soleus stretch (B)

RTN to AO

MARY:
Flutter kicks x 20 IC, Hello Dollies x 20 IC, LBC’s x 20 IC, Crab Reachers x 16 IC, Captain Thors, Freddy Mercuries x 26 IC
COUNT-OFF & NAME-O-RAMA
Natty, Geppetto, Herbie, Tractor, Hamm
CIRCLE OF TRUST/BOM:
Part Deux of Comminication Tips:

  1. You’ve got two ears and one mouth.  Use them proportionately.
  2. Make sure you have stopped speaking before your audience has stopped listening.
  3. The most important thing in communication is to hear what isn’t being said.
  4. A lot of problems in the world would be solved if we talked to each other instead of about each other.
  5. The more often you say something, the better you get at saying it.
  6. Two monologues do not make a dialogue.
  7. Wise men speak because they have something to say; Fools because they have to say something.
  8. The single biggest problem in communication is the illusion that it has taken place.
  9. The one who asks the best questions wins.
  10. Whispers are often more powerful than screams.

MOLESKIN:
Jesus did not die on the cross so we could live comfortable, well adjusted lives.  His purpose is far deeper.  He wants to make us like himself before he takes us to heaven.  This is our greatest privilege, our immediate responsibility and our ultimate destiny.

Pray for Manilow and Boogaloo along with their families as they struggle through current circumstances
ANNOUNCEMENTS:
Sign Up for a Q or two!  It’s an opportunity you should grab ahold of.

A total man

THE SCENE: Mostly Clear, 51°F, Feels like 51°F, Humidity 76%, Wind 2mph from NE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH IC
  • 15x LBAC IC forward and reverse
  • 20x Tempo squats
  • Little of This, Little of that
  • Mosey around the parking lot

THA-THANG:

4 rounds 25x each, 4ct where appropriate

  • Merkins
  • Squats
  • Dips
  • V-ups
  • Lunges, left leg
  • Plank Shoulder taps
  • Lunges, right leg
  • Freddie Mercuries
  • Mountain Climbers
  • Glute Bridges

MARY:

  • 5x Cherry Pickers Slow Cadence
  • 25x Flutter Kicks
  • 5x Captian Thors
  • 5x 8 count Man Makers

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What is a “total” or “real” man? He is one who understands and accepts the responsibility for the development of his mental, emotional, and spiritual capacity and demonstrates this by his maturing attitude and actions in his personal life, his home life, his vocational life, his social life, and his spiritual life. – Charles Stanley – Man of God

MOLESKIN:

ANNOUNCEMENTS:
Last week for the Stock the House for Street Hope TN

In Communicado

THE SCENE: Cold 33 degrees, clear and Godly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Jim Thorpes, Little this & that, OH Claps–>Seal Claps–> behind the back claps–>(B) Baby arm circles
THA-THANG:
Run to track (3 rounds)

R1

  • Run 1 lap and head to bleachers
  • 11’s Dips & Monkey Humpers then head to field
  • End Zone- 5 8ct. man makers  (bear crawl to each point for R1)
  • 25 Yd- 25 Mtn. Climbers
  • 50 yd- 50 American Hammers
  • 75 yd.  75 Imp Sqt. walkers
  • 100 yd.  100 Smurf Jacks
  • R2- run lap around track then head to bleachers-  run full set take 2 steps at a time up and 1 down
  • EZ- (5) Burpees  (Bunny Hop to each post)
  • 25- Merkins
  • 50-  Crab Position Hip Thrusters
  • 75- Bonnie Blairs
  • 100- OH Claps
  • R3-  Run lap and do half set of bleachers (2/1- as before)
  • EZ- Suicides (6)
  • 25- Superman’s
  • 50- Bird Dogs
  • 75- Air Press Squats
  • 100- SSH
  • Lunge 100 yards and mosey back to AO

MARY:
20 Flutter Kicks
COUNT-OFF & NAME-O-RAMA
Natty, Herbie, Hamm, Colonel and new FNG named Geppetto
CIRCLE OF TRUST/BOM: 

Communication-  from my mentor Dr. Michael McIntyre

  1. If someone doesn’t understand you, it’s not their fault — it’s yours.
  2. You can’t explain something you don’t understand, and you don’t understand something you can’t explain.
  3. Use the words your audience uses.
  4. Before you tell someone they’re wrong, tell them they might be right.
  5. The more interested you are, the more interesting you’ll be.
  6. The things you remember saying are different than the things others remember hearing from you.
  7. People will forget what you said, people will forget what you did, but people will never forget how you made them feel.
  8. What you do speaks so loudly, I can’t hear what you’re saying.
  9. The tone is the message.
  10. Knowing when to stop talking is a skill.

MOLESKIN:
Prayers for Herbie and his struggles, and thanks for voicing them…we all have them.  Colonel’s aunt’s new foster kids and all like them need prayers and the struggle for the caregivers that work so hard to provide for them.
ANNOUNCEMENTS:
No OYO’s this next week…all together work to help mentally grow us all.  I challenge everyone to keep trying to spread the Word of F3 and bring some more FNG’s to the fold.  Our iron has dulled and we need to be sharper