F3 Knoxville

Category: Brickyard

Clash of the Titans…

THE SCENE: Dark and Cold, but not too cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
We recounted the 1981 classic movie, Clash of the Titans.  Perseus was charged with saving his beloved Andromeda from the Kraken.  First he had to trick the Gorgon sisters by stealing their eye, using his shield as a mirror to see Medusa and cutting off her head.  He used the snake filled head of Medusa to turn the Kraken to stone.

So…we started on our journey on the Powell Greenway with a Route 66.  On the way we encountered our own Gorgon adventure in the form of 9 cards of a Memory Work Out game consisting of Squats, Hand Release Merkins, LBCs, Mtn Climbers, and Burpees.  After we conquered this, we continued on the Route 66.

Our next challenge was thrust upon us when we found a dry erase board and a half deck of cards.  Hearts were burpees, Clubs were Shoulder Taps, Diamonds were Merkins, and Spades were Reverse Lunges.  We filled cards and did the # of reps that were found on the card.

After we passed this challenge, we moseyed back to the AO as time ran out on us….the Kraken will have to be defeated another day….

MARY:
We did have a few moments to complete a Ring of Fire with pushups starting with 5 and counting down.

COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
We discussed Servant Leadership and finding ways to help those we lead.

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

Sparking Joy

THE SCENE: Bitterly Cold like 28 degrees with wind
F3 WELCOME & DISCLAIMER

completed

WARM-O-RAMA:
LBAC’s, tempo Merkins, tempo squats, plank rotations, dirty dawgs, ssh’s, calf raisers

THA-THANG:

We had poker chips in a bag and performed the number of exercises that corresponds with the poker chip (10, 15, or 25). We went through each exercise then took a lap just to keep warm. When the lap was over each of us voted off an exercise that didn’t “spark joy” anymore. But we thanked the exercise for serving us by doing 25 of them before dismissing it.

  • American Hammers
  • 8 ct body builders
  • Box cutters
  • Crab Jacks
  • Nolan Ryan’s
  • Merkins
  • Bear Crawls
  • Lunges

COUNT-OFF & NAME-O-RAMA
Hamm, Switchgrass, Belding, Tractor, & Mr. Wedgie
CIRCLE OF TRUST/BOM:
Stay Warm. We prayed for our brothers going to CSAUP today.

We voted off in order:

8 Ct Body Builders

Bear Crawls

Lunges

Box Cutters

Merkins (strategic vote)

Army PT Test

THE SCENE: Frozen Beard type of morning, 19o
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • LBAC 10x IC Forwards and Backwards
  • Imperial Walkers 20x IC
  • Cherry Pickers 10x IC
  • Little of This/Little of That

THA-THANG:
Mosey to the track and partner up.
Army PT Test. P1 does exercise, P2 counts. Flipflop

  • 2 min of Pushups
  • 2 min of Situps
  • Timed 2 mile run

MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Run the race. Challenge yourself. Get after it.
MOLESKIN:

ANNOUNCEMENTS:

Factory floor Conveyer

THE SCENE: Cold 37o
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x30 IC
  • LBAC x10 IC Forwards & Backwards
  • Tempo Squat x15 IC
  • Tempo Merkin x10 IC
  • Cherry Pickers x10 IC
  • Little of This, Little of That

THA-THANG:
Mosey to the long lot and grab our CMUs. Conveyer with 5 stations. Lunge between stations 1-5. Station 5 is the push station. Run from Station 5 to 1. 2 rounds R1/R2

  1. Curls/Swings
  2. Overhead Press/Hammers
  3. Tricep Extensions/Bench Press
  4. Goblet Squats/Elf on a Shelf
  5. 5x 8 Count Man Makers

MARY:

  • Flutter kicks
  • Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Man in the Arena – Teddy Roosevelt. http://www.theodore-roosevelt.com/trsorbonnespeech.html

MOLESKIN:

ANNOUNCEMENTS:

The Warm Up

THE SCENE: 34 Windy and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Seven weirdos for pre-ruck.

Imperial Squat Walker x 10 IC

SSH x 30 IC

Tempo Squat x 10 IC

8 Count Body Builder x 10 IC
THA-THANG:
Mosey to back lot

Uptown 50: 10 burpee at each end/cone. Move from cone one to cone two by method indicated. Grab a battle buddy!

Cone 1:

  1. Burpee Broad Jump
  2. Racoon Crawl
  3. Alligator Crawl
  4. Wheel barrow (P1)
  5. Sprint

Cone 2:

  1. Crab walk
  2. Inch worm
  3. Wheel barrow (P2)
  4. NUR
  5. Bear Crawl

Mosey to Start

Super 21: Increase merkin/bbs (1 merk/1 bbs, 2 merk/2 bbs, etc) by one each time through. After each numerical set do 21 of indicated exercise then continue with merkin/bbs.

  • Reps 1-10 merkin/bbs then 21 monkey humpers
  • Reps 11-15 merkin/bbs then 21 mountain climbers (4 ct)

MARY:
8 Count Body Builders x 10 IC

8 Count Body Builders x 5 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spent a week at Disney. Pure Magic. During our days there I held my sons hand a lot and even though I was holding his hand and leading him through crowds, he would still get off track or sideways due to the many distractions around. It occurred to me that we all do this as adults too. If we have asked God to lead us we cannot just say “you got this, right?” and wander off. We need to hold onto Him and keep our eyes and attention on Him so we do not get sideways or separated.
MOLESKIN:

ANNOUNCEMENTS: