Brickyard – Page 55 – F3 Knoxville

Amazon Abort co-Q

June 29, 2019 Abort

THE SCENE: Forgot to look, felt like about 75* and humidity wasn’t yet too bad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Led by Amazon:
BAC forward x20 IC (evidently at Brickyard these are know as manly arm rotations)
BAC backwards x20 IC
Moroccan night clubs x20 IC
OH claps x20 IC
Led by Abort:
Pulse squats x15 IC
Tempo lunge x10 IC
Cobras x10 IC
Amazon:
Sumo squat x10 IC
THA-THANG:
Mosey across Emory Road to the First Tennessee bank parking lot and pair up. Dora style work, one partner does Galway Hookers across parking lot (4 lunge steps, 1 supersquat, 4 lunge steps, 2 supersquats, continue) to cone and the run back. The other partner works through:

Burps x100
Calf raises x100 (on 4-ct)
200 high knees (left/right 1)

Once the partner returns, swap and continue through the exercises. All groups ended about the same time, so a quick mosey through the parking lots, and back across Emory Road right in front of splash pad. Quick round of ATM’s to even out the leg work we just did, then continue mosey to pick up a pet rock at the lot just beyond the park. Grab your rock and mosey with it across Emory to the Health and Wellness parking lot (fitting right?).

Four corners routine, sort of. Each exercise set with rocks, then run carrying rock overhead to the next corner.

Front rock raises x20
Eight count bodybuilders x10
Rock OH squats x20
Brickyard manmakers x10

Finish the four corners, then rinse and repeat for a second round. After a quick joke about a third round, its time for the shoulder shredder. Overhead claps on a 4 count, stopping every quarter to pick some cherries. TAKE US TO 100!

Get rock overhead and mosey back across Emory Road for the last time and take the rock back and return it. Mosey back toward start point for a little cardio.

Sprints are around 30 yards, all done together.

80% sprint, immediately followed by 10 merkins on 4-ct IC
80% sprint, immediately followed by 10 cobras on 4-ct IC
100% sprint, AYG, immediately followed by 20 SSH IC

MARY:
Flutter kicks x20 IC
BBSUs x20 OYO
Flutter kicks x20 IC
BBSUs x20 OYO
Boat/canoe cash out – in canoe doing flutters, Moroccan night clubs, OH claps
COUNT-OFF & NAME-O-RAMA
9 strong with plenty of visitors: Herbie, Biohazard, Fob, Manilow, Pele, Lilydipper, Fast N Easy, Amazon, Abort
CIRCLE OF TRUST/BOM:
Amazon spoke about the importance of focusing on others who might be struggling. Lessons he has learned in GORUCK events, specifically his most recent HTL. During those events, and in life in general, we find ourselves struggling and contemplating giving up. But if you look around, there is generally someone worse off than we are. If you focus your energy on them and helping them keep moving, its funny how you forget the pain you’re in or how tired you are. Focus on helping someone else, and you’ll be amazed how far that takes you as well. AYE!!

Burning legs

June 23, 2019 Herbie

THE SCENE: Clear, 66°F, Feels like 67°F, Humidity 100%, Wind 1mph from WNW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25x SSH
10x Manly Arm Rotations Forward and Backwards
20x Imperial Walkers
10x Cherry Pickers

THA-THANG:

Mosey to the planters
- Step Up 20x; 10 per leg
- Box jumps 15x
- Toe Taps 30x; 15 per leg
- Lateral Step Down 30x; 15 per leg
- Bulgarian split squats 30x; 15 per leg
- Hip Thrusters 15x
Mosey to the start of the green way
- At the 0, .25, .5, and .75 mile markers do exercise
  - 5x squat thrusters
  - 5x alternating toe touches
  - 5x side lunges
  - L5x skaters
- Abs
  - 20x BBS
  - 20x 4ct Flutter
  - 20x 4ct Dead Bugs
  - 20x 4ct Hammers
  - 20x LBC
Mosey to planters
- Step Up 20x; 10 per leg
- Box jumps 15x
- Toe Taps 30x; 15 per leg
- Lateral Step Down 30x; 15 per leg
- Bulgarian split squats 30x; 15 per leg
- Hip Thrusters 15x
7s
- Dips to Monkey Humpers

MARY:

Ring of Fire leg push down
10x Flutter kicks
10x Hello Dollys
Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The Darkness – Jocko Willink – https://www.youtube.com/watch?v=ZnFhK6x_XIA

There are times when things seem so bad and that there is no light. It is those times we must fight. With our brothers in F3 we are not alone in our fight. We must be willing to share those experiences and ask our brothers for help. When we see our brothers struggling, join them in their fight.

MOLESKIN:

ANNOUNCEMENTS:

Taco Tuesday without Tacos

June 18, 2019 A-Rod

THE SCENE: Cloudy 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pre-ruck: 4 rounds of 50 push-ups/50 sit-ups

Manly Arm Circles x 15 IC ED

Imperial Squat Walker x 15 IC

8 count MM x 10 IC

SSH x 30 IC
THA-THANG:

Bench work: Partner Up

Rd 1 = P1 step-up x 15 EL while P2 does dips (flap jack)
Rd 2 = P1 Bulgarian split x 15 EL while P2 does inclined merkin (flap jack)
Rd 3 = P1 Side step up x 15 EL while P2 does CDD (flap jack)
Rd 4 = P1 Box jump x 15 EL while P2 does declined merkin (flap jack)

No Pain No Gain: Partner up

P1 does 15 BBS and P2 holds feet in plank then P1 does wide merkins while P2 runs to cone one and does exercise. When P2 gets back then P2 does the 15 BBS and P1 holds feet and then runs to cones. Order of cones is 1, 1 and 2, 1 and 2 and 3.

Cone 1 = 5 Burp
Cone 2 = 10 Burp
Cone 3 = 15 Burp

Circuit:

Station 1 = 15 burp/20 reverse pickle pounders
Station 2 = 20 superman swims/20 4ct flutters
Station 3 = 20 wide merkin/25 prisoner squats
Station 4 = lunge to cone, bear crawl back, sprint to cone
Station 5 = 25 merkin/20 BBS

Run back to AO.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Kings 1:1-27 There will always be someone above us in this World. They have been give authority over you and have been put in place for a time by God. As long as they are not conducting illegal activities they deserve your respect. You don’t have to like them but you should respect their position. They need your support and not ankle biting and back stabbing. Be a leader beneath them and help them do their job. If you have a question, ask, don’t shout. If you have a suggestion, suggest, don’t demand.
MOLESKIN:

ANNOUNCEMENTS:

Diego’s at the Splash Pad

June 10, 2019 Herbie

THE SCENE: Partly Cloudy, 60°F, Feels like 60°F, Humidity 67%, Wind 1mph from N – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Tempo squats
LBAC F & B
Overhead claps

THA-THANG:
Mosey to Rockpile. Pick a rock.

7s
- Sledge american hammers to Thursters
Diegos – P1 does exercise, P2 moseys around the splashpad path
- 100x Merkins
- 150x Overhead Press
- 200x LBC
- 250x Rock Curls
- 300x Rock Goblet Squats
Drop off rocks
Mosey to planters
7s
- Dips to Derkins

MARY:

Flutter kicks
Hello Dolly
Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

1 or 2 burpees

June 1, 2019 FastandEasy

THE SCENE: beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills 0 burpees

Imperial walkers 2 burpee

tempo squats 4 burpee

LBC forward 6 burpee

LBC ba-kerds 8burpee

TN Rocking chairs 10 burpee

THA-THANG

mosey to the back lot, 5 cones

5 burpees / bear crawl to each cone

on to the stadium, up and down all 4 stadium seating areas ( a lot of steps)

tempo merkins

SSH

5 burpees

gotta go back reverse the process –

back to the front lot

Brickyard Bear Crawl to 10

time to change the oil

MARY:
Capt Thor

Flutter kicks

hello dolly

COUNT-OFF & NAME-O-RAMA
Fob, Charmin, Biohazard, Herbie, Simmons, Fast -and -Easy
CIRCLE OF TRUST/BOM:

you are not guaranteed tomorrow, cherish today. My wife was in AZ all week taking care of her Grandparents, who really had no idea who each other are and they are struggling with Dementia and Alzheimer’s. While she was there they started looking at Photo albums that my wife hadn’t seen. While looking at them, they started to make comments about how they missed each other. They had a moment where they remembered each other. A couple that have been married for over 60 yrs were given 5 mins together to remember. Cherish your loved ones.
MOLESKIN

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