Brickyard – Page 52 – F3 Knoxville

Factory floor Conveyer

January 25, 2019 Herbie

THE SCENE: Cold 37^o
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

Curls/Swings
Overhead Press/Hammers
Tricep Extensions/Bench Press
Goblet Squats/Elf on a Shelf
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

January 10, 2019 A-Rod

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:

Burpee Broad Jump
Racoon Crawl
Alligator Crawl
Wheel barrow (P1)
Sprint

Cone 2:

Crab walk
Inch worm
Wheel barrow (P2)
NUR
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:

Ruck friendly workout, not so much?!!?

January 8, 2019 FastandEasy

THE SCENE: dang near 60 degrees!!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

over head claps 30

merkins 10

Baby arms circles 10

squats 10

imperial walkers 10

THA-THANG:
Split into 2 groups 4×4

1-10 burpees swap stations

change the oil ( run the lot )

1-10 merkins swap stations

change the premium oil ( add the driveway )

1-5 burpees and merkins swap stations

change the oil in a semi ( run the entire lot up on the greenway, and the small inside lot )

10-10 squats swap stations

change the oil ( reverse osmosis truck oil)

flower boxes,

step ups 20

lunges 20

MARY:
Flutter kicks, hello dolly, box cutter, Bruce lee
COUNT-OFF & NAME-O-RAMA
9!strong
CIRCLE OF TRUST/BOM:
Patience, have some, find some, use some!!
MOLESKIN:
Keeping Chaucer and Quamires mom in our prayers

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Slightly damp starfish

January 3, 2019 Herbie

THE SCENE: 48^o and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x30 IC
Tempo Squat x10 IC
LBAC X10 Forward & Back
Overhead Claps X15 IC
Little of this, little of that

THA-THANG:

Mosey to under the overhang of the school

Ciabatta
- 20 sec Merkin, 10 sec rest
- 20 sec BBS, 10 sec rest
- 20 sec Squat, 30 sec rest
- Repeat 3x
Starfish – Visual for the description below
- Partner up, P1 will do exercise 1 for reps and flip flop with P2 at points until points are completed
- Center Exercises (with Coupons) – Complete 1 set and flip flop with partner, rotate through exercises on return trips
  - 25x Curls
  - 25x Overhead Press
  - 25x Tricep Extensions
- Starfish Point Exercises
  - 100 Burpees
  - 200 Merkins
  - 300 Flutter Kicks (single count)
  - 400 Mountain Climbers (single count)
  - 500 Shoulder Taps (single count)
Elevens at the planters
- Step-ups (must do both legs to count 1)
- Lunges (must do both legs to count 1)

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

CIRCLE OF TRUST/BOM:

Prayer should be our first response – not our last resort. – One Word that will change your life book

Instead of reacting to situations in our lives we need to get more intentional with our prayer life and our walk with God. Instead of going to Him only when we need something, we need to spend time with Him before the problems arise. This applies to all aspects of our lives, we need to stop reacting and start acting. Intentionally stepping up and out in faith.

MOLESKIN:
We still only have 3 members for Hardship Hill on the Brickyard team. Let’s step out of our comfort zones and do something crazy and stupid.

ANNOUNCEMENTS:
Some 2F style outings are being planned for the Brickyard crew. After A-Rod gets back from vacation, we will get some dates on the calendar.

Ruck Friendly Q

December 27, 2018 A-Rod

THE SCENE: 34 degrees cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Pre-ruck with 5 weirdos

ALL EXERCISES PERFORMED WITH RUCK ON (UNLESS YOU DON’T OWN A RUCK THEN YOU GET A CMU).

Over head claps x 30 IC

Mtn Climbers x 20 IC

Tempo Merkin x 10 IC

8 Count Body Builder x 5 IC
THA-THANG:
Bear With Me x 2 Complete 1 through 5 the repeat 5 through 1.

10 yd bear crawl – 20 Squat
10 yd bear crawl – 20 merkin
10 yd bear crawl – 20 curls with ruck or cmu
10 yd bear crawl – 20 flutter (4ct)
10 yd bear crawl – 20 mtn climbers (4ct)

Aiken Legs Mosey to planters at school entrance

20 squat, 20 step up, 20 lunges (3 rounds)

Catalina Wine Mixer x10

Plank—>Pharaoh left arm then right—>last arm down first arm up—>merkin = 1 rep

MARY:
Murican Hammers with Ruck/CMU x 10 IC

Flutters x 30 IC Ruck overhead
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It is about to be a new year. Set your goals where you can reach them but be challenged. Be thankful for going to work. Put your family first. Do the hard task first each day.
MOLESKIN:

ANNOUNCEMENTS: