F3 Knoxville

Category: Brickyard

Recycled & Modified

THE SCENE: Frigid cold and clear 23 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 25, Windmills IC x 10, Cherry Pickers IC x 10, Imperial SQT Walkers IC x 10, Grady Corns ( Q struggled with this coordination) x 20 IC, T Plank Arm Circles x 10 IC (B) and both directions
THA-THANG:
Mosey to street light and Partner up.  P1 runs to rock pile to grab a coupon while P2 stays and does MKNS until P1 returns and then P2 gets coupon, P1 does MKNS

  • Mosey to Bank lot
  • w/ rock, partners face each other & perform jump ups and overs on curb, performing a SQT w/ OH Press on each side of curb x 20
  • P1 runs lap around bank with coupon OH while P2 performs SQTs with coupon out front swap & repeato x 2
  • P1 runs lap doing coupon curls while P2 does tricep raises OH with coupon, swap & repeato x 2
  • Mosey to street light, P1 returns coupon to rock pile, P2 performs burpees, swap & repeat
  • All together and perform 30 lunges followed by 5 8CT Man mankers
  • Bear crawl on frozen grass to curb and back
  • Crab walk 25 yards to AO

MARY:
Box Cutters, Bruce Lees, Flutter kicks, Hello Dollies, Supermans, Ring of Fire, Circle of Trust
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Work on those relationships and keep them healthy
MOLESKIN:
8 HIMS handles frozen rocks which turned into frozen hands….Biohazard and Fast N Easy could not handle the cold so they will need to borrow some sweatshirts from Herbie next time.
ANNOUNCEMENTS:

Contact

THE SCENE: 30 degrees with snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50 IC

Overhead Clap x 40 IC

Imperial Squat Walker x 15 IC

Shoulder Blaster: Arms to front from hips x 30, Arms side to front (seal clap) x 30, 10 shoulder presses. All IC

THA-THANG:

4x4s: 10 reps – 4 burpees, 4 push-ups, 4 (4ct) mtn climbers = 1 rep.

Catalina Wine Mixer (10 reps): Plank, Pharaoh (left arm then right arm to elbow), up from Pharaoh in same order, push-up = 1 rep.

Burpee Broad Jump length of parking lot

Black Jack: 20 BBS then run to mid-point of parking lot and do 1 push-up. Then 19 BBS/2 push-up etc.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are separated by the pandemic. The only means of gathering to communicate and check on each other is to be out in the dark and snow at 5am or to make the effort to communicate by social media. Use the tools we have to make contact with the people around you. We have hundreds of contacts in our phones. Call someone you haven’t seen or spoken to in a while and say hello.
MOLESKIN:

ANNOUNCEMENTS:
F3 Brickyard 3 year anniversary is this week. Contact PAX and get them out!!

Turkey Burn & Churn

THE SCENE: A brisk 48 degrees calm & clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s which yielded a penalty of 10 burpees since Switchgrass was 5 off, Windmills, Cherry Pickers, OH Claps, Seal Claps front & rear, OH Press in the Peoples Chair

Mosey to the track

THA-THANG:
3 rounds, each start with one lap around the track and aa set of bleacher stairs

Round 1: (lunge b/w yardage)

  • EZ 10 Burpees
  • 25 Yards = 25 Merkins
  • 50 Yards = 50 BBS
  • 75 Yards = 75 Squat Jumps (pain)
  • 100 Yards = 100 Plank Jacks

Bernie to end zone for ROUND 2: (bear crawl b/w yardage)

1 lap around, bleachers

  • EZ 10 Man Makers
  • 25 4 ct. Mtn Climbers
  • 50 Am Hammers
  • 75 Imp Sqt Walkers
  • 100 Smurf Jacks (pain)
  • Bernie back
  • 1 lap around, bleachers
  • ROUND 3: (jog b/w yardage)
  • EZ 10 pickle pounders
  • 25 Supermans
  • 50 Bird Dogs
  • 75 Squat Press
  • 100 SSH
  • Bernie back to EZ
  • Finish with one more lap and a set of bleachers
  • Return to AO
  • MARY:
    Flutter kicks, Gas pumps (Switchgrass primed the pump on the 1st set), FReddy Mercuries, Alt Crab reachers, Press Ups, supermans
    COUNT-OFF & NAME-O-RAMA
    4 HIMS:  Switchgrass, A-Rod, Fast-N-Easy, Natty
    CIRCLE OF TRUST/BOM:
    Positivity is infectious, spread it
    MOLESKIN:
    Pray for travelers & Herbie
    ANNOUNCEMENTS:
    Coffee outside what are we gonna do????

Overlording It!

THE SCENE

Cool, nice crisp morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH, 15x LBAC, 50x Grady Corns
THA-THANG:
5 sets: 11 BBS, 10 Merks, 75 ft lunge w/cmu or ruck

Step-up at 5:00, 4:00, 3:00, 3:00, 1:00 rest, w/ cmu or ruck

60m suitcase carry, 60m bearcrawl, 44x AH, rinse repeat then 44X burpees

COUNT-OFF & NAME-O-RAMA

4 HIMS in attendance

CIRCLE OF TRUST/BOM:
Remember those who struggle w/addiction. Help prevent suicide. Honor and remember those who have served for freedom.

MOLESKIN

Honored Navy Seal, Chad Wilkerson

Remembered Grady Pickstick

Marine Corp Birthday, 11/10/1775

Don’t Forget Operation Overlord, 6/6/1944

 

 

 

Leftovers

THE SCENE: Clear and Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH / Burpees IC (5 SSH / 2 BRPS) x 5, LBAC’s (B) x 10, Chinooks (B) x 10, Seal Claps x 25 IC, OH Claps x 25 IC, Windmills x 10 IC
THA-THANG:
Cone Diagonals- Run FWD / BWD then reverse HOP FWD / BWD

Mosey to Bank for Moguls 3 count x 50

  • Mosey to Norm Hill and along the way….10 MKNS, 25 Tricep Dips at old  Lifehouse, Lunges from Bojangles to Frightworks Sign
  • Norm Hill–>  Bottom  (R) Leg SGL SQT   Top  (L) Leg SGL SQT
    •                      (R) Leg Hop………………….   (L) Leg Hop
  •                              Alt T-Plank Arm Raises…..   Plank Jacks
  •                             BBS ………………………………………….   CDD’s
  •                             Imp Walkers ……………………    Smurf Jacks

25 reps of each, run to top, jog to bottom

Mosey Back to AO and run Diagonals again

11’s at Planter Box-  Dips and Incline MKNS

13’s Crab walk fwd and bWD with MKNs at the curbs
MARY:
Flutters x 25, Hello Dollies x 20 all IC
COUNT-OFF & NAME-O-RAMA
Natty, Fast n Easy, Biohazard, Suave, & Fob
CIRCLE OF TRUST/BOM

Integrity
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.