F3 Knoxville

Category: Brickyard

The Wrecktangle

THE SCENE: Humid, clear and lonely
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, Tempo SQTS x10, 5 Burpees OYO, Imp SQT Walkers x 10 IC, Toy Soldiers x 10 IC, Windmills x 10 IC,
THA-THANG:
Mosey to the Football field (aka Wrecktangle)

  • ROUND 1:  In Endzone AM Hammers x 20–> sprint 40 yds to other end of the EZ and do 20 Burpees–> Bear Crawl 30 yds and perform Sumo Sqts with leg lift–> Lunge walk 30 yds and do Imp Walkers x 20–> Broad JMP 30 yds to EZ and do Crunchy Frogs x 20–>Sprint 40 yds opp end of EZ for 4 CT MMakers x 20–> back pedal 30 yds and do 20 MKNS, wheelbarrow with partner 30 yds and do 20 Monkey Humpers IC–> crab walk 30 yds and repeato AM Hammers x 20.
  • ROUND to repeat same steps in between exercises (bear crawls, lunge walks, broad jmps, etc) but change station exercises (all x 20):  8 CT MMakers, Bobby Hurleys, SSH, BBS, Plank Jacks, Wheelbarrow (2nd partner), High Knee Taps
  • Mosey to new front steps:  Perform step ups through the set, step downs and 5 box jmps, repeato 5 x
  • do 20 Heel rises over steps
  • lMARY:
    Flutters, Dollies, Tempo SQTS, Gas Pumps, Supermans, Bird Dogs, Good Morning Abbies, Captain Thors
    COUNT-OFF & NAME-O-RAMA
    Natty, Hamm, Simmons, Tractor
    CIRCLE OF TRUST/BOM:
    Ecclesiasties3:1-22
    MOLESKIN:
    Keep praying for Spellcheck’s wife, all travelers, new grads
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Pigs in Zen

THE SCENE: Clear, calm, mildly humid, just right
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Propeller Arm circles (OH, Sides, Fronts) FWD & BWD IC at least 10 each up to 14, Imperial SQT Walkers x 20 IC, Bobby Hurley’s x 20 IC, SSH’S x 25 IC, Toy Soldiers x 10 IC, Tempo SQTS x 10 IC
THA-THANG:
Mosey to football field where we do some 11’s ….1st & 10’s  where you start on the 10 yd line, with 10 MKN’s and 1 Burpee, sprint to opposite end zone, mosey back to the 20 and do 9 MKNS, 2 Burpees ……and continue until complete.

  • Daft Punk’s, 3 rounds of 12 IC
  • Bleachers Round-  2 steps up, 1 step down (all around and back)
  • Australian Nut Knockers under the Panther IC x 20
  • Mosey to Planters plymetric curb hops along the way b/w the pile-ons
  • 11’s:  Rd 1= Box Jumps & Incline MKNS  Rd 2= Triceps Dips & Derkins
  • Bear Crawl curb to curb x 6 rounds
  • Swifty Lap around the AO (large loop)

MARY:
Myrtl’s- forward legs, cross legs, Donkey kicks on all 4’s, Hip circles FWD / BWD x 10 each

Bird Dogs x 10 IC, Superman’s x 10 IC, Boat / Canoe’s

COUNT-OFF & NAME-O-RAMA
Natty, Simmons, Fast-N-Easy, Biohazard, Geppetto, Herbie
CIRCLE OF TRUST/BOM:
Gave the guys 10 tips on finding your Zen.  Take time out of your day to slow down.  “Think, say, do”  Every action is first a thought.  Every thought has an intention.  Set clear and positive intention to “find zen.”
MOLESKIN:
Prayers for Biohazard’s father-in-law as he goes through tests and for Simmon’s church to find their zen
ANNOUNCEMENTS:

Tuesday Q…but on a Thursday

THE SCENE: 46 for some reason??
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Burpees – purposeful punishment

Shoulder shredder, overhead, cherry picker, chinooks, cherry picker,  reverse chinooks, cherry picker,  MARS, cherry picker, bakerds, cherry picker

tempo squats

tempo Merkins
THA-THANG:

mosey to the football field and take a lap.

Bear Crawl 10,20,30,40,50 and then back.  Stopping on the yard lines and doing that many BBS, next round, Hand release Merkins, then Squats

Man-makers to fill the gap

MARY:
Abs in distress, no touching the ground, Flutter, Box Cutter, Freddie Mercury, Bruce Lee
COUNT-OFF & NAME-O-RAMA
6 HIMs getting better
CIRCLE OF TRUST/BOM:
Don’t be like someone else, be like you!
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Four Corner Catalyst

THE SCENE: Cool 47 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

SSH, Cherry Pickers, LBAC, Windmills, Right over Left, Left over Right, Merkins

THA-THANG:

There were 4 corners of the parking lot with the same CMU workout. Each time you went to a corner different way (i.e. Bear Crawl CMU Drag, CMU Race Car, CMU Duck Walk, CMU Fireman Carry) and did the workout decreasing by 5 reps of the same workout each time.

  • 50 Chest Press
  • 45 Curls
  • 40 Merkins
  • 35 Dips
  • 30 Rows
  • 25 Tricep Extensions
  • 20 Squats
  • 15 Calf Raisers
  • 10 Brickyard Body Builders

MARY:
Flutter Kicks, Gas Pedals, Captain Thors, Freddy Mercury’s, Hello Dolly’s, Boat/Canoe

COUNT-OFF & NAME-O-RAMA
Hamm, Herbie, Simmons, Tractor, Gepetto, Handy Manny (FNG)
CIRCLE OF TRUST/BOM:
Everything is a catalyst. We sometimes view things as the be all/end all but everything is only a catalyst that must serve as a spark for more and greater things (i.e. Church/Spirtual Growth, Education/Learning, F3/Growth as a HIM, Life Itself/Eternal Life etc.)
MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A

Natursize with intention

THE SCENE: Clear and Sexy with a little steam once your heartrate got up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Annies x10 IC (B) and bi-directional, CDD’s x 20 IC, Cheerleaders OYO x 25, Plank Jacks x 20 IC, Tempo Sqts x 10 IC
THA-THANG:
Mosey to football field for 2 rounds of corner to corner

  • Cone 1-  Crucible Mkns x 10, Rd2 BBS x 20
  • Cone 2-  Clerkins x 20 (pure hell), Rd2 Mtn climbers x 20 4 ct.
  • Cone 3-  Shoulder Taps x 30 2 ct. Rd 2- E2K’s x 40 (20 each side)
  • Mosey to Natty’s trunk for some brick coupons and then to the splash pad
  • At the pad:  7 rounds, starting with 10 reps and moving up by 10 each round.  Run a small circle around the bathroom where you stop to perform each time 25 reps with coupons of:  OH Press, Curls, Rows, Double triceps extension and then mosey back to splash pad for each round, rinse and repeato
  • 10 Hurpees (burpee w/ a clap)
  • 20 Derkins on bench
  • 30 Jump squats
  • 40 Monkey Humpers
  • 50 Alt single leg sqts w/ coupons
  • 60 LBC’s
  • 70 Lunges w/ coupons
  • Return to Natty’s ride to drop off coupons and then on to AO

MARY:
Flutter kicks x 20 IC, Never Cross Dollies x 8 IC, Bird Dog / Hip circles x 10 (B), Supermans x 20 IC, 1 Good Morning Abby
COUNT-OFF & NAME-O-RAMA
Herbie, Simmons, Biohazard & Natty
CIRCLE OF TRUST/BOM:
Be intentional and lift others up with all you do and say.  Read Romans 15:5
MOLESKIN:
Pray for Spellcheck and his wife as they travel to Vandy for a round of chemo and prep for transplant
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.