F3 Knoxville

Category: Brickyard

Quarter Mile Bucket O Fun

Damp and humid
F3 WELCOme & Disclaimer

Warmarama-  21’s, Cherry Pickers x 10 IC, Grady Corns x 50 IC, Annie’s x 10 B IC, Danny Do Legs (Annie’s using legs instead) x 10 B IC, lunges x 10
THA-THANG:
Mosey to Marathon station

  • Partner up and run, stopping every 1/4 mi doing 5 Burpees, 10 Merkins, 15 BBS.  On return to AO change to 5 Man makers, 10 Bobby Hurley’s and 15 Bonnie Blair’s.  This made the return run much slower as all our legs was achin’
  • Fast Bernie to AO
  • Mary:   Gas Pumps x 15 IC, crunchy crabs x 15 IC B, Flutter Kicks x 20 IC

COUNT-OFF & NAME-O-Rama-

11 HIMS : Mr. Wedgie, Fast-n-Easy, A-Rod, Fob, Herbie, Biohazard, Oscar, Soy Sauce, Dr. Feelgood, Natty, Simmons
CIRCLE OF TRUST/BOM:
Words of appreciation and kindness to others are often forgotten.  We must remember to show this appreciation to others for acts of kindness and influence.  In turn, be that influence on those where opportunity arises.  Don’t expect anything from it, just do it selflessly as Jesus taught

Moleskin:  prayers for Natty’s mom’s in grieveing the loss of her husband, for Soy Sauce as he works through some tough times and for Lifetouch, as well as Simmon’s associate pastor who is going through CA Rx.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Wet to Dry

THE SCENE: Wet, rainy, puddles abound
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with a Capri lap around the p-lot, 25 SSH IC, 10 Chinooks each direction, 12 seal claps, 12 OH Claps, 11 Morroccan Night Clubs and 10 Tempo SQTs
THA-THANG:
We partnered up except for me since there was just 5 of us bro’s.  Ran to the Splash Pad shelter and P1 started on 50 Pull ups, 100 Dips & 200 SQTs while P2 ran in rain to rock pile to choose a rock and return with it overhead and pass to P1, repeat until Exercises complete. Each partner could return with a rock of their choosing, as large as they could (Fast N Easy took advantage as did A-Rod).

We then ran in rain to First Horizon back shelter under video surveillance.  P1 performed exercises from one of the 4 cones while P2 ran to AO to perform the exercise listed on one of the 4 cones there.  After completion of each cone, they ran back in the rain & swapped places choosing a new cone.  Some (ALL) folks had problems with instructions.  Cone Ex’s:  Sumo Sqts with leg lifts x 20, BBS x 15, Burpees x 10, 8 ct Man makers x 10, 4 Ct. Mtn Climbers x 20, Carolina DD’s x 25, American Hammers x 20, Plank Jacks x 20 4 ct, , Punishment led to another round of 8 ct. MM’s.  Ran another capri lap, stopped midway for 10 MKNS and last 25 yards were crab walks in the rain.

Planter Box 11’s of Box Jumps and Bulgarian Single leg sqts

MARY:
Freddy Merc’s x 25, Good Morning Abby x 10, Monkey Crunches x 20, Flutter Kicks x 25, Hello Dollyx 25, Boat Canoe x 3 min.
COUNT-OFF & NAME-O-RAMA
Heavy Hitters: A-Rod, Fast-n-Easy, Herbie, Biohazard & Natty
CIRCLE OF TRUST/BOM:
Discussion on dealing with things about people that irritate you.  Followed by Proverbs 10:26 & 19:13.  The men were not too talkative, so I assumed I irritated them.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Summorya Bidness

THE SCENE: Overcast 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Manly Arm Rotations x 15 EA ED

Imperial Squat Walker x 10 IC

8 Count Man Makers x 10 IC

Over Head Claps x 20 IC
THA-THANG:

3 Rounds (Add 5 reps each round)

  • Push-ups 5-10-15
  • Flutter Kicks (4 ct) 10-15-20
  • Push-ups 15-20-25
  • Flutter Kicks (4 ct) 20-25-30

3 Rounds

  • 25 mountain climbers (4 ct)
  • 25 burpees
  • 50 meter sprint

5 Rounds

  • 30 Burpees
  • 30 meter lunge
  • 30 push-ups
  • 30 squats

MARY:
8 Count Man Makers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Things are different, right? We have not even landed on “normal” yet. Our government has injected over 10 trillion dollars into the economy, millions are out of work, thousands are ill, thousands are healed, people are snitching on neighbors, and Kim Jon is missing. What are we to do?

I have no idea….I do know that I’m not in charge, that this is beyond a challenging time, and I can’t fix any of this. But I can put my trust in God. His promises hold true. We are loved, we are His, and nothing happens without His permission. I can be strengthened through this historical event and lean fully on my faith or I can scream into the wind.
MOLESKIN:
Pray for those around you. Those you walk past, stand 6-feet from, and avoid throughout your day.
ANNOUNCEMENTS:

Naturday 5K

THE SCENE: Clear and cool 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, 10 Cherry Pickers, 20 Seal Claps, 20 OH Claps, 20 Nolan Ryans, 10 tempo squats
THA-THANG:Partner up so no man left behind (do not leave each other)

Every quarter mile you stop and look at the card provided to you to tell you what to do.

  • 0.25 miles– 25 MKNS
  • 0.50 mi. — 50 Bonnie Blairs
  • 0.75 mi. — 75 Apollo Ohnos
  • 1.00 mi– 100 calf raises
  • 1.25 mi– 125 plank jacks
  • 1.50 mi– 150 SSH’s
  • 1.75 mi– 175 Freddy Mercuries
  • 2.00 mi- 200 Nolan Ryans
  • 2.25 mi  225 Imperial Walkers
  • 2.50 mi– 250 Squats
  • 2.75 mi– 275 Mtn Climbers
  • 3.00 mi– 300 OH Claps

MARY:
No time for the Mary
COUNT-OFF & NAME-O-RAMA
Natty, Chaucer, Herbie, Manilow, A-Rod, Fast n Easy, Hamm, Simmons, Belding
CIRCLE OF TRUST/BOM:
You be You-  The act of doing what one believes is the right decision, being oneself.  Spend more time being what yand who you want to be than working about what others try to make you.  This doesn’t mean relax, but work hard to form the best “You” so HE is proud.
MOLESKIN:
The Men worked hard today so they all were rewarded with a Natty Daddy and then surprised with free coffee from Switchgrass, thanks Switchy!
ANNOUNCEMENTS:
Prayers for the Cookeville area victims of the tornado, prayers for Lifetouch and his healing, prayers for Manilow and his MRI results and also for Fast N Easy’s wife’s co-worker who just had a double mastectomy.

No Compromise Ladders

THE SCENE: Overcast, 46°F, Feels like 46°F, Humidity 92%, Wind 2mph from S
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • LBAC 10x IC Forward, Overhead Claps 15x IC, Seal Claps 15x IC, Morrocan Night Club 15x IC, LBAC 10x Backwards
  • Little of This, Little of that, Some of These, Some of those

THA-THANG:

Ladder:

  1. 10x Burpees
  2. 10x Burpees, 25x Merkins
  3. 10x Burpees, 25x Merkins, 50x Lunges
  4. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS
  5. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS, 150x Squats

Mosey around the parking lot

Lazy Dora as the group.
1 Pax does exercise while others hold the ‘rest’ position

  • 10x Merkins, Plank
  • 20x LBCs, Boat
  • 30x Squats, Al Gore

MARY:

  • Flutter kicks 30x IC
  • Hello Dolly 15x IC
  • Freddie Mercury 15x IC
  • Boat/Canoe

COUNT-OFF & NAME-O-RAMA
Herbie, Fast-n-Easy, Boogaloo, Natty, Simmons
CIRCLE OF TRUST/BOM:

Compromise: Jocko Willnik

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Wesley House Snack drive, Q-school this Saturday, Upcoming Convergence at JUCO in March