F3 Knoxville

Category: Brickyard

IronPAX revisited

THE SCENE: Light rain, 68°F, Feels like 69°F, Humidity 93%, Wind 0mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10x LBAC forward and backwards
  • 15x squats
  • 15x SSH

THA-THANG:
EMOM (called by app)- 3 burpees

  • 50 Hand Release Release Merkins
  • 100 Leg Raises
  • 150 Jungle Boi squats, 2 hands on ground
  • 200 Big Boy Sit-ups
  • 250 Stationary Lunge Steps (ct ea leg as 1 rep)

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The first week of school is always about transitions. Getting back into the groove of school, new classes, new school and general changes. Find ways to encourage and lift those up who are having a difficult time adjusting.
MOLESKIN:

ANNOUNCEMENTS:
CSAUP on Aug 21

5k at PHS on Aug 14

Choose Your Hard

THE SCENE: Humid, Clear, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grady Corns IC x 50, OH Press IC x 20, Chinooks IC x 20, Morrocan Night Clubs IC x 20, Seal Claps IC x 20, Abby’s x 8 IC, Cherry Pickers x 10 IC, Windmills x 10 IC, SSH IC x 50
THA-THANG:
Mosey to track and start on end (2 laps each excercise performed each 1/4 track 2 reps, 4, 6, 8).  Person 1st to each 1/4 doubles the reps, 2nd place 1.5x, 3rd does normal reps, last place skips).  Plank or Al Gore after finish each 2 laps to wait for PAX,

  • Merkins
  • Absolutions
  • BBS

Start at End Zone-  25 yards crawl bears, jog bag, then 50 yards bear crawl, jog back, 100 yds of crab walkers, lunge back 50 yds then walk the rest.

return to AO

MARY:
Heels to Heaven x 10 IC, Flutter kicks x 20 IC, Gas Pumps x 20 IC

COUNT-OFF & NAME-O-RAMA
Spellcheck, Natty, Oscar, Biohazard, Boogaloo
CIRCLE OF TRUST/BOM:
Don’t excuse your inaction b/c the task is too hard, choose your hard and make it worth it
MOLESKIN:
Attempted to recruit John at coffeteria….will f/u.  Prayers for Boogaloo and his inner struggles, prayers to the dudes on the Go Ruck event today!
ANNOUNCEMENTS:
Please sign up for the Butterfly race on Aug 7th to support Geppetto in memory of Addie (join Team Addie)

11 That’s the magic #

THE SCENE: Warm, clear, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 11, Windmills IC x 11, Cherry Pickers x 11 IC, MKN say “Hi’s” IC x 11, Side Lunges- Stretch IC x 11, SQT Reach throughs IC x 11
THA-THANG:
Mosey to far end of school side wall

  • 7 men upside down against the wall, count off to 11 one at a time, then repeato doing wall SQTS
  • Mosey toward track on bunny hill, 11’s doing Burpees and MKNs, bear crawl down hill, walk back up
  • Run reverse around track to far end zone for 11’s- BBS (in EZ) & Bobby Hurley’s at the 11 yd. line (broad jump from EZ to 11 yd line)
  • Mosey to planters climbing a big gravel hill OTW
  • 11’s at planters: Box jumps and Dips

MARY:   Supermans IC x 11, Flutters IC x 22, Gas Pumps IC x 11, Bruce Lees IC x 11, Crab Reachers IC till time
COUNT-OFF & NAME-O-RAMA
Herbie, Spellcheck, A-Rod, Fast n Easy, Simmons, Sparkles, Natty
CIRCLE OF TRUST/BOM:
Get out of your comfort zone, prayers for Fast’s sister after her house fire, praises for Kara and her recovery, Spellcheck’s wife
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP moved to August

Split BURPH & Rockpile Visit

THE SCENE: Warm but not too hot for June
F3 WELCOME & DISCLAIMER

Completed.

WARM-O-RAMA:
SSH, LBAC, Cherry Pickers, A little bit of this & that.
THA-THANG:
We split a BURPH by getting into teams of two: 100 Burpees, 200 Merkins, 300 Air Squats, Two miles of running. So, while one partner ran around the track 1/4 mile, the other partner commenced the exercised until 2 miles worth of running was accomplished and all the exercises were complete

We then went and did 11’s at the planters (Step Ups & Dips)

Then we moseyed to the rock pile and found a decent size rock and a big rock too and did 3 sets as follows:

25 Curl to Overhead, 25 Rows, 25 Tricep Extensions, 50 Chest Press with the Big Rock

 

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
We had Hamm on Q with Gepetto, Herbie, and Natty in attendance.
CIRCLE OF TRUST/BOM:
We prayed for our brothers and families.
MOLESKIN:
I want to see if the BURPH can be done individually in the allotted time period. This was a test to see how long it might take. We were done with the Warm Up and BURPH 30 minutes in.

ANNOUNCEMENTS:
IDK

No Going Back

THE SCENE: Humid 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Manly Arm Rotations (aka baby arm circles) x 10 ED EA

5 Burpees OYO

Tempo Merkin x 10 IC

Tempo Squat x 15 IC
THA-THANG:

1st and 10: 10 cones at 10 yd increments. At SP perform 10 burpees/1 push-up then run to end. Return to next cone 9 burpees/2 push-ups, etc to end (11s).

Bataan Death Crawl: PAX in a line in bear crawl position. Last man performs 5 burpees while PAX bear crawls. Last man taps man at end of line and heads to front of line. Continue till reaching end point.

Burpmuda Triangle: Three cones about 30 yds apart. Run between cones.

  • Round 1: cone 1 = 1 burp; cone 2 = 2 burp; cone 3 = 3 burp
  • Round 2: cone 1 = 3 burp; cone 2 = 4 burp; cone 3 = 5 burp
  • Round 3: cone 1 = 5 burp; cone 2 = 6 burp; cone 3 = 7 burp

Burpee Dan: 1 burpee:4 lunges to end point then go back with 2 burpee:4 lunges and final round 3 burpee: 12 lunges

Pick up Qs cones: Pick up cones with push-up at each cone, increasing by one at each cone. (10 cones)

MARY:
Not Invited
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leave no man behind. Leave no man the same.

Our heritage tells us of a people who were freed from Egypt and when life got hard in the desert they wanted to go back. Then when they were provided a Saviour and the law was removed they were upset and wanted to return to the “way things were”. We are the same. We remember how things were and how they were comfortable. We are not promised that. We will be and are living in difficult times where each day brings decisions for comfort or challenge. F3 is not an easy choice. Get up, get smoked, get better, DO IT AGAIN. We are here to help each other prepare for life physically and mentally. Don’t be surprised by challenges but be prepared and lean on the fellowship around you.
MOLESKIN:

ANNOUNCEMENTS: