F3 Knoxville

Category: Brickyard

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.

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: