F3 Knoxville

Category: Brickyard

Warm Your Nuts

THE SCENE: Clear and a cool 34 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Happy Jacks x 8 IC, Cherry Pickers x 10 IC, Good Morning Abbey’s x 10, T Plank Arm circles x 10 each direction (B), Boxer Victorious w/ Brix x 10 IC
THA-THANG:
Indian Run Mosey to Back lot (weave in / ot) alternating arms OG, out to side, curls with Br

  • Seven station cone workout:
  • 1) 8 CT Man makers x 10  Lunge to Station 2) Crab Clap (B) with Brix x 10 –> Broad jump to 3) Squat Thrusters w/Brix x 10–> Broad Jump to 4) BBS x10 double brick  –> Brix Bear Crawl to 5) Merkin double arm raise w/brix x 10 –> High Step to 6) SLR to Brix (B) x 10 –> Lunge to 1) Repeato
  • Mosey Back to AO

MARY:
Freddy Mercury x 40 IC, Gas Pumps x 15 IC, Superman’s x 20, Flutters x 25 IC, Crab Reachers x 15 IC, Captain Thors, LBC’s x 15
COUNT-OFF & NAME-O-RAMA
Natty, Herbie, Fast n Easy, Simmons, Hamm, Biohazard, Mr. Wedgie, Tractor, Dr. Feelgood
CIRCLE OF TRUST/BOM:
Make your voice heard but be respectable
MOLESKIN:
Pray for the Nation
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tyson wod

THE SCENE: Rain, 67°F, Feels like 68°F, Humidity 100%, Wind 8mph from E
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC

15x LBAC forward and backwards IC

Little of this and that

THA-THANG:
50x dips on CMUs

50x merkins

50x shrugs with CMUs

100x BBS

100x Squats

Rinse and repeat

We completed 2 full rounds and one round at half reps

MARY:
15x Flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Show up. Do the work.
MOLESKIN:

ANNOUNCEMENTS:

Full-Moon Seabiscuit

THE SCENE: Clear full-moon skies and 55.  Perfect for running.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH IC

10 Tempo Squats IC

LBACs

Mosey around the parking lot to get loose.
THA-THANG:
Seabiscuit

1 Lap around parking lot
Then 10 Burpees, 20 Merkins, 30 BBS
Increase Laps by 1 and repeat exercises.
Repeat up to 5 laps and then decrease by 1.

No one was able to complete every round, but lots of running did occur.

MARY:
Just enough time for a couple dealer’s choice exercises: Hello Dolly and Captain Thors.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Control the Controllables.  We can’t control what anyone else does, be it our spouse, boss, pastor, or the President.  We can only control our actions and reactions.  As leaders, husbands, & fathers, we must control ourselves and be accountable.
MOLESKIN:

ANNOUNCEMENTS:

Natty Ass Kickers

THE SCENE: Sally Sprinkles in the 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Good Morning Abbies, 20 Chinooks IC (B), Cherry Pickers with Back Clap (not slap) IC, 10 (B) Alabama Ass kickers IC
THA-THANG:
We grabbed our coupons and mozied to the track (the long way) taking two stops along the way to do Bicep Curls w/CMU x 30, mozy…OH Press with CMU x 20, then to the track

Ass Kickers

  • 15 squat thrusters, set CMU down and do 15 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by running a lap around the track
  • 12 squat thrusters, set CMU down and do 12 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by side shuffle 200 yds on football field
  • 9 squat thrusters, set CMU down and do 9 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by Bernies 200 yds on football field
  • 6 squat thrusters, set CMU down and do 6 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by karaoke’s 200 yds on football field
  • 3 squat thrusters, set CMU down and do 3 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by sprint 200 yds on football field  (funny how most of them did not look like they were sprinting)
  • Early finishers performed OH Claps x 25 IC, Morrocan Night Clubs x 20 IC
  • Mozy back to AO with 2 stops along the way….5 CMU SQTS…mozy to Lifehouse….20 Upright Rows w/ CMU
  • Once arrived at AO, line up for some fun CMU Crab Walkers (quite challenging, and kicking the CMU proved catastrophic for Fast-n-Easy, as his crumbled into 5 pieces adding 20 more MM’s for the lad.  We all enjoyed watching the scene and then Lunged w/ CMU’s back to the AO

MARY:
Freddy Mercuries x 5 IC

My age caused me to forget to do the last 4 MM’s….

We all finished with an Ice Cold Natty Light to pound
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:
Insert the WORD here.
MOLESKIN:
Discussion about perseverance….use F3 as an example to achieving what you thought you couldn’t.  Push through the riff raff and get er dun
ANNOUNCEMENTS:
A-Rod back to Idaho