Brickyard – Page 54 – F3 Knoxville

Brickyard BOMBS

July 19, 2019 Herbie

THE SCENE: Partly Cloudy, 74°F, Feels like 75°F, Humidity 94%, Wind 0mph from N – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Ssh 20x IC
Imperial walkers 20x IC
Annie’s 10x Each arm forward & backward
Little of this/little of that

THA-THANG:

Mosey to the area next to the splashpad
Brickyard Bombs – Partner up, P1 does exercise, P2 bear crawls from fence to grass & back, flapjack
- Burpees 50x
- Overhead claps 100x 4ct
- Merkins 150x
- BBS 200x
- Squats 250x
Mosey to planters
11s
- Step up
- Dips

MARY:

Captain Thors 5x BBC/20x Hammers IC
Flutter kicks 15x IC
Hello Dolly 15x IC
Boat canoe till time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
GOOD

When things are going bad, there’s going to be some good that will come from it.
Oh, mission got cancelled? Good. We can focus on another one.
Didn’t get the new high-speed gear we wanted? Good. We can keep it simple.
Didn’t get promoted? Good. More time to get better.
Didn’t get funded? Good. We own more of the company.
Didn’t get the job you wanted? Good. Go out, gain more experience, and build a better resume.
Got injured? Good. Needed a break from training.
Got tapped out? Good. It’s better to tap out in training than to tap out on the street.
Got beat? Good. We learned.
Unexpected promblems? Good. We have the opportunity to figure out a solution.

Jocko Willink – Discipline Equals Freedom Field Manual

Everything that happens to you in life isn’t always good, but how we face those situations is up to us. We can dwell on them and let them eat at us, or we can say ‘Good’ and figure out how to move forward and use that experience to teach us something.

MOLESKIN:

ANNOUNCEMENTS:

Overcome

July 12, 2019 A-Rod

THE SCENE: Sultry with a quick rain shower at start
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles (10 EA ED IC)

SSH x 30 IC

Burpee x 5 OYO

Tempo Squat x 10 IC
THA-THANG:
Mosey to track

Charles Bronson: Start at goal line and complete reps of one exercise then sprint 100 yards and bear crawl 10 yards. Mosey back to start and begin next exercise.

50 SSH
50 merkin
50 Burpee
50 LBCs
50 Jump Squat

Back to front of PHS

Aiken Legs: Flower boxes in front of main entrance. 2 Rounds

20 squat
20 box jump
20 lunges (10 EL)
20 split jacks (10 EL)

MARY:
2 Rds of Australian snow angels x 15 IC

Capn Thor

Flutters x 20 IC

Dolly x 20 IC

Bruce Lee x 20 IC

8 Counts x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Remember

July 12, 2019 A-Rod

THE SCENE: Like being inside a mouth
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Fast-n-Easy, Switchgrass, Simmons, A-Rod preruck with sandbag up Brickyard hill.

SSH x 30 IC

ISW x 20 IC

8 Count x 10 IC

Overhead claps x 40 IC
THA-THANG:

Mosey to short hill

Heartbreak 1, 2, 3: Partner up. At bottom of hill complete with partner a total of 100 merkin, 200 BBS, 300 Squat. While one person is doing exercise other is running up hill.

Mosey back to AO

Dan Taylor: 1 squat:4 lunges length of parking lot

Bear Crawl Work: Complete 50 Mtn climbers (4 ct), 75 overhead claps (4 ct), 75 lunges. After completing each exercise bear crawl to marked location and back then begin the next exercise.

MARY:
8 count x 20 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember what Jesus has done for you. Micah 6:8
MOLESKIN:

ANNOUNCEMENTS:

Weight for the Fun

July 6, 2019 Herbie

THE SCENE: Clear, 72°F, Feels like 74°F, Humidity 90%, Wind 1mph from SSW – by Klimat.app

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH 20x IC
Imperial Walkers 20x IC
Tempo Squats 20x IC
Little of this, little of that, Some of these and Some of those

THA-THANG:

BruteForce Sanddeck
- Ace of Spades
  - Tabata – 8 rounds, 20s work, 10s rest
    - Body weight squats
    - Merkins
    - BBS
- Two of Spades
  - 5 Rounds with CMU/Sandbag/Ruck
    - 10x Rows
    - 10x Floor Presses
    - 10x CMU/Sandbag/Ruck Swings
Mosey around the Parking lot with weight
- Three of Spades
  - AMRAP in 12 min
    - 400m run (2 laps around the parking lot)
    - 10x Front Squats
    - 10x Push Press
    - 10x Burpees
- Four of Spades
  - 5 Rounds
    - 5x CMU/Sandbag/Ruck Get-ups
    - 10x CMU/Sandbag/Ruck High-Pulls
    - 15x Cleans
    - 20x Push-ups
Slick mosey (no weight) around the parking lot

MARY:

Captain Thor 5x BBS/20x Hammers
Around the circle for PAX callout exercises
- A-Rod: 20x Flutter Kicks IC
- Simmons: Boat/Canoe
- Barney: 20x LBC IC
- Biohazard: Ring of Fire (Legs up, PAX runs and pushes legs down)

COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Fast-n-Easy, Biohazard, Oscar, Belding, Kick-Flip, Simmons, Barney (From Memphis), and FNG Pom-pom

CIRCLE OF TRUST/BOM:

Hesitation – Jocko Willink
Amazon Music – https://www.amazon.com/dp/B076HN6PXJ/ref=dm_ws_tlw_trk25

Hesitation is the enemy. Don’t it allow those moments to pass us by. Move forward, do not wait, take a chance and step out into the unknown.

MOLESKIN:
Continue to keep Matt from Jefferson City in your thoughts and prayers.
ANNOUNCEMENTS:

Brickyard Competition Bear Crawl Team

July 2, 2019 FastandEasy

THE SCENE: 73 and HUMID!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Old School Stretches. Legs, back, arms, SSH

tempo merkins, then merkins in cadence RR

tempo Squats
THA-THANG:
Insert information about the workout.

mosey to the back lot, then continue to mosey to the track,
50 merkins, BBS, Squats, SSH Bear Crawl on the straights, and lunge on the curves.
RR 25 reps with a NUR and Run in between

MARY:
Flutters, Dollys, leg lifts
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.