F3 Knoxville

Category: Brickyard

Logging some track time

THE SCENE: Mid 30s and crystal clear. Definitely still a bit nippy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 exercises to establish the “25” pattern.  Start with 20 SSH, then 5 Imperial Squat Walkers, then 15 SSH, 10 ISWs, etc., etc.
THA-THANG:
Mosey to the track for 5 sets of 2 exercises each, same pattern as the warm-o-rama.  Between each set, run half a lap, 10 burpees and then run back to the beginning for the next set of exercises.  The sets:

  • Merkins and BBS
  • Iron Mikes, 2 ct and Flutters, 4 ct
  • Carolina Dry Docks and Squats
  • Hit the bleachers for Box Jumps/Step Ups and Dips
  • Monkey Humpers and LBCs, 4 ct

Mosey back to the front of the school and grab the log.  Roll the 20 sided die and do the corresponding exercise listed on the log.  4 volunteers pull the log to the other side of the parking lot with the rest of the PAX sprinting.  Repeat the roll/exercise routine and 4 new volunteers pull log back to start.  Rinse and repeat about 4 times.
MARY:
Just enough time to cash out with ATMS
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember the lesson provided by Judas.  Don’t let pride in your skills and achievements lead to the path of temptation and downfall. Prayers for Chaucer and his family and Fast-n-Easy’s mom as she travels back to Nebraska.
MOLESKIN:
Welcome FNG Manilow, a great addition to the PAX for sure.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

5 Playa’s 1 Coach

THE SCENE: Dark and 48 degrees – dang near perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We got started a few minutes late….then we mosey’d to the track

64 SSH; 32 Squats; 16 BBSU; 8 Merkins; 4 Burpees; 2 Admiral Schofield’s; 1 Body Builder

THA-THANG:
16 v 1; 15 v 2; 14 v 3 (17’s rather than 11’s) on the stadium steps

16 Bobby Hurley’s and 1 Incline Merkin at top

Worked our way till we got 1 BH and 16 IM

Wilt Chamberlains – Defensive Slide 100 yards, 100 Merkins, Slides, 100 Squats, Slides, 100 BBSU, Slides, 100 something else

Reverse Warm Up

Mosey’d back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
David vs. Goliath…faith is God allows us to slay the giants in our lives

Club LaVela 1995 vs. 2019 – getting better or getting worse…MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

4x4s and snake chasers

THE SCENE: Partly Cloudy, 39°F, Feels like 39°F, Humidity 57%, Wind 1mph from E
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH IC
  • 15x LBAC IC forward and reverse
  • 10x Cherry Pickers
  • Little if this, little if that
  • 10x Tempo Merkins

THA-THANG:

  • 4 station x 4 exercise relay
  • Station 1 (start)
    1. Round 1 – 25 ManMakers
    2. Round 2 – 50 Carolina Dry Docks
    3. Round 3 – 50 Merkins
    4. Round 4 – 25 Burpees
  • Station 2
    1. Squats
    2. Jump Squats
    3. Side Straddle Hops
    4. Al Gores
  • Station 3
    1. Mountain Climbers
    2. Shoulder Taps
    3. Peter Parkers
    4. Plank Jacks
  • Station 4
    1. Big Boy Sit-ups
    2. Little Baby Crunches
    3. Flutter Kicks
    4. Bruce Lees
  • 15x 4ct Irish Jig – curb toe touches
  • Mosey to the field.
  • Chasing snakes in honor of St. Patrick – 1pax runs across the field and back while rest low crawl, flapjack with the end of the line and continue until all have run
  • Mosey back to AO with an all-out run last 100 yards

MARY:

  • Box cutter
  • Captain Thor
  • Butterfly situps
  • Boat canoe with James Bond and overhead claps for good measure

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

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: