F3 Knoxville

Category: Brickyard

Cardinal VQ

AO: brickyard
Q: Otis
PAX: Natty, Gmail, Spellcheck, Otis
FNGs: None
COUNT: 4
WARMUP:15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks Double Count
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20 Sec. Samson Hold
PHELPS it out
10 Willie Mayes Hayes

THE THANG:Mosey to the football field
Round 1: 5 of everything
-Burpees followed by a moment of silence for Cardinal.
-Big Boys
-Heels to Heaven
-Run roughly 100 yards and repeat

Round 2: 10 of everything
-Burpees
-Little Baby Crunches
-Mt. Climbers Double Count
-Run 100 yards and repeat

Round 3: 15 of everything
-Burpees
-Air Squats
-Freddy Mercury’s
-Run 100 yards and repeat

Round 4:
-20 Burpees
-Run 100 yards and repeat

Repeat Round 3
Repeat Round 2
Repeat Round 1
Jog 1 lap then walk 1 lap
Mosey to under the bleachers
4 lengths: 5 burpees at each end, jog from end to end

MARY: Snowball fight on the football field :grinning:, mosey to AO

ANNOUNCEMENTS: January is Mentor month
Forge is coming up

COT: How do you view God? Father, Lord, Judge, Master?
Seeing God as Father:
Play, child of God, there is joy despite the circumstances because just like a child, the burden is the Father’s. Play, be joyful, embrace the adventure, go to your Father with the troubles of this world, He will lead you and guide you along the narrow path.

“At that time Jesus declared, “I thank you, Father, Lord of heaven and earth, that you have hidden these things from the wise and understanding and revealed them to little children; yes, Father, for such was your gracious will. All things have been handed over to me by my Father, and no one knows the Son except the Father, and no one knows the Father except the Son and anyone to whom the Son chooses to reveal him. Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.””
‭‭Matthew‬ ‭11‬:‭25‬-‭30‬ ‭ESV‬‬

Also prodigal son

Complacency No Mo

AO: brickyard
Q: Natty
PAX: Biohazard (Jay Shepherd), Appleseed, Bail Bonds, Chitchat (Pana), Herbie, Jim Norris, Natty, Oscar, Simmons, Strings
FNGs: None
COUNT: 10
WARMUP: all IC: 20 SSH, 20 Toy Soldiers, 10 Donkey Kicks (B), Leg circles on all 4’s 10 (B), Tennessee Rocking Chairs x 10, Tempo Sumo Squats. 20, Windmillsx20

THE THANG: mosey to tha back 4 rounds of fun. After each round add a lap around track for the # of the round.
Rd 1: 20 Australian Nut Knockers, 30 plank jacks, 40 lunges, Rd 2: 20 MKNs, 30 shoulder taps, 40 squat jumps, Rd 3: 20 BBS, 30 Freddy mercs, 40 Flutters, Rd 4: 20 Bonnie Blair’s, 30 Apollo Ohno’s 40 SSH

MARY: mosey to AO

ANNOUNCEMENTS:

COT:don’t be complacent in your life, there’s always room to grow at work, at home, in faith, fitness, and fellowship…then do 10 burpees

Keep Movin

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Colonel (Alex Wallace), Appleseed, A-Rod (Nate Peterson), Natty, Herbie, Chuck Munsey, Bail Bonds, Spellcheck, Gordie, Chit Chat, Strings
FNGs: None
COUNT: 12
WARMUP: SSH, Cherry pickers, arm circles, tempo squats

THE THANG:

Follow the Leader
Lunge 25
Skip 50
High knee 75
Frog jump 100yd line
Run back
Rinse & Repeat

Run a lap, run2, run 3, run 2, run 1
10 burpees
20 merkins
30 squats

Monkey in the Middle
Everyone on a corner
1 to the middle
5 Burpees

Corners do until each person has completed 5 burpees each round
Rd 1 Merkins
Rd2 squats
Rd3 Bobby Hurley
Rd4 Big Boys
Rd5 Jump Knee tucks
Rd6 Apolo ohnos

COT:

Discipline is the bridge between goals and accomplishments.

EOY BOMBS

AO: brickyard
Q: Herbie
PAX: A-Rod (Nate Peterson), Simmons, Bail Bonds, Gmail, Switchgrass (Stacy Clark), DUCKHUNT2005, Jim Norris, Pana
FNGs: None
COUNT: 9
WARMUP:
– 20x SSH
– 12x Tie Fighters (forward and backward)
– Little of this/that
– 10x Tempo Squats

THE THANG:
– Mosey to the splashpad
– Partner up – P1 does the exercise, P2 runs the loop, flapjack
– BOMBS (combine partner reps to complete total rep count)
– 50x Burpees
– 100x Overhead claps (4 count)
– 150x Merkins
– 200x BBS
– 250x SSH (4 count)
– Mosey back to the flag

MARY:
– 15x Flutter Kicks
– 5x Captain Thor
– 20x Australian Snow Angel

ANNOUNCEMENTS:
– 1/1 Polar Plunge
– 1/4 Smokey’s Convergence

COT:
As we head into the new year, choose to do the hard. We do not have to wait until the new year to change our lives. Daily, choose to be the man your family, friends, church, community, and work need you to be.

I picked it up late

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Natty, Simmons, Herbie, Chit-Chat
FNGs: None
COUNT: 6
WARMUP:
The “Herbie” oil cans
Tempo squats
Windmills
Little baby arm circles
This/that/whiffle ball bat

THE THANG:
Simple 21 merkins/bbs just a good 100yrds apart

We had to stop and give Chit-Chat a brickyard
Christmas gift.
Brickyard Bearcrawl 7ct

MARY:
Abs of steel
100 flutters
75 dolly’s
50 box cutter
25 Bruce Lee

ANNOUNCEMENTS:
Polar plunge is upcoming!

COT:
Do not embrace the material and physical, embrace that the lord was born.
2025 – challenge yourself to grow with the lord. Physical improvements and mental improving your life are very important, but look to grow with Jesus just as excitingly as you would if you were trying a new diet or exercise.