F3 Knoxville

Category: Brickyard

Reglar Q

THE SCENE: Partly cloudy 50
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Three played leap frog with Sandy during pre-ruck. Three smart guys did traditional ruck before Q.

T-Plank Arm Circles x 10 Each direction, each arm

Imperial Squat Walker x 10 IC

Tempo Merkin x 10 IC

Overhead Clap x 30 (4ct) IC
THA-THANG:

Mosey to back lot.

Charles Bronson: Complete reps of exercise, run to first cone, bear crawl to second, run back and begin next exercise.

  • 50 SSH (4ct)
  • 50 merkin
  • 50 Burpee
  • 50 LBC
  • 50 Jump Squat

Mosey back to AO

11s: Inclined merkin/ declined merkin

3 Rounds of 20:

  • Box Jump
  • Side step up (10 each leg)
  • Bulgarian Lunge (10 each leg)

MARY:
8 Count Man Makers x 10 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We have a lot to pray for/about these last few weeks. Write it down, make the effort to pray for those around you not just in F3.
MOLESKIN:
Luke 22: 44-46
ANNOUNCEMENTS:

Confusion, Chaos……And SALLY

THE SCENE: Cooler than expected
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch, SSH IC X 25, ISW IC X 15, Hillbilly Rockettes IC X 15, 10 Man makers

THA-THANG:
Confusion with QIC lead to group Q.  We proceeded down the Powell Emory Greenway and did random called exercises at each lightpole.  BBS, Squats, flutter kicks, HR merkins, over head claps, monkey humpers.  This was done on the way to the Rock Pile.  Partnered up with a coupon.  Pax 1 perform called exercise at bottom of hill, while Pax 2 ran up hill and perfomed called exercise.  Repeat x 5.  Mosey back to AO while stopping at light poles and performing exercises again.  This was an on the fly Q that turned out well! Great job Brickyard

MARY:
We brought Sally Up and Down!

COUNT-OFF & NAME-O-RAMA
Simmons, Fast-n-easy, Tuba, Herbie, Tractor, Hamm, Switchgrass, Mr Wedgie

CIRCLE OF TRUST/BOM:
Putting GOD first and believing that HIS will be done.  NOT OURS.
MOLESKIN:

ANNOUNCEMENTS:

Brickyard Doracides

THE SCENE:  Finally DRY but warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sprinklers IC x 20, Chinooks IC x 20, Rockette Hillbillies IC x 20, Hammy and Quad Stretch, SSH IC x 20

THA-THANG:
Doracide – partner up – Pax 1 listed exercise, Pax 2 suicides with burpees

  • 100 BBS
  • 200 Merkins
  • 300 Jump Squats
  • 400 SSH
  • repeat until 6 is finished

MARY:
Do-ah-diddy with flutter kicks and box cutters
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
5 Characteristics of a Godly Man:  Serve the King, Step Up and lead, Speak Out, Stand Strong, Stay Humble

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

Top Rope Bear Crawl

THE SCENE: Clear 32 with Super Moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A-Rod and Fast-n-Easy co-Q

SSh x30 IC

Imperial Squat Walker x 15 IC

Tempo Merkin x 10 IC

8 Count Man Makers x 10 IC
THA-THANG:
Big Sexy: 3 rounds

  • 20 Pickle Pounders
  • 20 Monkey Humpers
  • 20 J-Lo

Apple Turnover: Bear crawl to cone then switch to crab walk. Keep switching BC to CW to end of parking lot (100 meters)

Bear Crawl PT: Going back down same line of cones with just BC between cones and following exercises at each cone:

  • Mtn Climber x 10 (4 ct)
  • Merkin x 10
  • BBS x 10
  • SSH x 10
  • Burpee x 5
  • 8 Count MM x 5
  • LBC x 10
  • HRM x 10

Mosey to front of school

Ascending Bear Crawl: 1-10 merkin

Dips/Derkins: 10/1

MARY:
Flutters, Dolly, Bicycle with flop to 10 (4 ct) merkin after each round.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
From “Building Your Band of Brothers” by Stephen Mansfield:

“These were the commitments that bound men together centuries ago. The lived open, accountable, dutiful lives. They were connected. They had roles to play, jobs to do. They were devoted to a people-Their people.”

We are the same. We have a responsibility to our community and families as well.

MOLESKIN:

ANNOUNCEMENTS:

Brickyard

THE SCENE: Rain showers 35
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x10 each arm/each direction

Tempo Squat x 15 IC

SSH x 30 IC

Lunge Circle x 10 each leg (IC)
THA-THANG:
Dirty Hook Up: Face wall in plank. At Qs call Right hand up on wall, then left, down right, down left. Hold plank. Q holds time on how long to hold before moving hands up and down or in plank.

Wolverine: Stand-Plank-Merkin-left knee to left elbow-right knee to right elbow-merkin-stand = 1 rep x10 total

Super 21: Merkin/Sit-up. Do 1 merkin/1 situp, 2/2, 3/3 etc.

  • 1-10 merk/situp then do 21 monkey humpers
  • 11-15 merk/situp then do 21 mtn climbers (4ct)
  • 16-21 merk/situp then do 21 Jump squat

Mosey to pavilion

Creature Merkin: At benches/tables do 20 reps of left hand up/right hand up merkin on benches with merkin when come off bench back to ground.

Cliff Hanger: Partner up. At picnic tables hold partners feet. Partner will have hands on bench of table, do merkin, then move hands to table top and do merkin. Bring hands down to bench and begin again. 10 Reps

MARY:
8 Count man makers x 10 IC

Imperial squat walkers x 15 IC

Capn Thor 10:40 (sit-ups to hammers)

40 SSH
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I said somethings. I didn’t write it down. Old Testament.
MOLESKIN:

ANNOUNCEMENTS: