F3 Knoxville

Category: Brickyard

Post Labor Day Labor

THE SCENE: Clear and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank arm circles x 10 ED EA

Tempo Squat x 15 IC

Leg Lunge Pa-Diddle x 10 EL

SSH x 20 IC
THA-THANG:
Deconstructed Burpee (10:1)

  • Squat
  • Leg Thrust
  • Merkin
  • Leg Thrust

Aiken Legs x 3 rounds

  • 20 Squat
  • 20 Box Jump
  • 20 Lunges (EL)
  • 20 Split Jacks (10 EL Forward)

Jump Relay Partner Up

Step 1: Partner 1 completes 5 Burpee, 5 diamond merkin, 10 BBS while Partner 2 holds plank.

Step 2: Partner 1 picks up cone and does double foot jump and places cone at base of heel.

Step 3: Partner 2 completes reps while Partner 1 holds plank. Continue rotation until reaching finish line.

Five Cone Station Thing with Exercises

  • At start perform 20 Squat
  • Run to 1st cone and perform 15 mountain climbers (4ct)
  • Burpee broad jump to second cone and perform 15 CDD
  • Alligator crawl to 3rd cone and perform 15 ranger merkin
  • Lunge to 4th cone and perform 10 Iron Mikes

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When you encounter difficulty or disappointment don’t retreat back to your previous position. Stand firm and work through this position in your life. Don’t revert back to where you were previously.
MOLESKIN:

ANNOUNCEMENTS:

THE SCENE: Clear and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Arm Circles x 10 EA ED IC

Imperial Squat Walker x 15 IC
THA-THANG:

PT Test – 2:00 Push-ups; 2:00 sit-ups

DORA 50-1-2 w/coupons: While partner 1 does reps, partner 2 will travel to cone carrying buckets or CMUs

  • 50 merkin
  • 100 BBS with log across chest with two to three others
  • 200 squat with CMU

Log/Pipe/Bucket Carry

Two to three man carry on beam and PVC pipe. Others will carry 5 gallon buckets or CMUs. Stop at end of lot and do 20 overheads with beam or pipe (over and back is one rep).

MARY:
Capn Thor

Flutters x 30 IC

Hello Dolly x 15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Studies have shown that men of 30-50 years old are able to push their bodies further and endure over greater distance that those age 29 and younger. That doesn’t mean we’re tougher or stronger, we just know where the wall is for our bodies and know we are no where near done yet. It also means we have been here, done that and know what to do and what not to do. Take that ability and apply it to you daily life. You know what works and what doesn’t. You know shouting, cursing, and slamming your head into the day does not get the job done. Be consistent and think before you act.
MOLESKIN:

ANNOUNCEMENTS:
F3 Olympics on November 3!!

Dice Game

  • THE SCENE: Typical August morning, warm and muggy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    LBAC
  • Michael Phelps
  • Imperial Squat Walkers
  • Goofballs
    THA-THANG:
    We moseyed over to the front opposite side of the parking lot to get under a light so we could play a dice game.  Using 3 dice, Orange determined the exercise and Green x Red determined reps.  We made it thru nearly 3 rounds of rolls, taking turns.  Exercises were:
  • 1.  Sprints
  • 2. Lt. Dans
  • 3. SSH (4-count, IC)
  • 4. Merkins
  • 5. Dips
  • 6. Burpees

While we never had anyone roll a combination that was over 25 reps, the majority of rolls for exercise were 2s.  Everyone was over the Lt. Dans by the end and I was accused of bringing loaded dice.

MARY:
Plank position for Bring Sally up song.  1/2 plank on Bring Sally down and regular plank on Bring Sally up.

Hello Dollys

Captain Thors
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Even Now faith.  From the story of Lazarus, the disciples were afraid of returning to Judea due to threat of stoning.  Once Jesus explained to them that Lazarus was dead, Thomas said he would go that he would die with him.  They still didn’t get it.  Once they arrived, Martha told Jesus that if he had been there, Lazarus would not have died, but EVEN NOW I know that whatever you ask from God, God will give you.  Then Jesus told her, “Your brother will rise again.”  We should have the faith of Martha who believed that Jesus could conquer death instead of being like the disciples and either fearing death or not believing in Jesus’s power.
MOLESKIN:
A-Rod sickness, families of those killed in Emory Rd. crash on Saturday
ANNOUNCEMENTS:
CSAUP coming up on Saturday morning

Greater Love Carries All

THE SCENE: Overcast & Humid

WARM-O-RAMA:
Fetal stretch, side straddle hope, little this and that, cherry pickers

THA-THANG:

Mosy: Right and left hand carry, chest carry, and overhead carry with CMU.  10x squats in between.

Flip the tire. Pumping out merkins while waiting for your turn.

Tombstone:  10x merkins, 10x overhead press with cmu.  Inch worm out and inch worm back.

Deal breaker:  30x sit ups, bench press, leg raises, merkins. All with cmu.  Up and back in Powell High parking lot.  Group cannot start next exercise until last man gets his thirty.

COUNT-OFF & NAME-O-RAMA

8 HIMS.  We welcome Chaucer for his first time here at Brickyard

CIRCLE OF TRUST/BOM:

Like in the deal breaker togetherness is important.  We are there to carry, encourage, and support one another in life.  John 15:13 says, “Greater love has no on than this, than to lay’s one life for his friends.”

This is exemplified by Major Bruce Crandall in Ia Drang Valley during Vietnam.  Major Crandall  and his choppers doubled their burden air lifting troops into battle, but also lifted the dead and wounded from the battle scene when medevac choppers refused to fly into conflict.

 

Back to Basics (reps + reps + reps)

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x20
  • Tempo Merkins IC x10
  • Mountain Climbers IC x10
  • LBACs IC Forward & Reverse x10
  • Air Press IC x10

THA-THANG:
Mosey to the splash pad for our Back to the Basics work.

4 Rounds of:

  • 50 Squats
  • 40 BBS
  • 30 Merkins
  • 20 Lunges
  • 10 Burpees
  • Run the loop around the splash pad

Mosey to planters for 11s – 2 count step ups & decline CCD.

Mosey to the AO

MARY:

  • Flutter kicks IC x15
  • Leg raises IC x10

CIRCLE OF TRUST/BOM:
I’ve been reading the book of James lately and was thinking about the first verse.

1 James, a servant of God and of the Lord Jesus Christ,

To the twelve tribes scattered among the nations:

Greetings.

James was the half-brother of Christ. Growing up together, knowing that Jesus was the Son of God, in my mind would have caused some sibling rivalry. But James grew up to not only follow Christ but to call himself a servant or bond-servant or slave of Christ. He willingly devoted his life, even unto death, to follow and serve his half-brother. How many of us can say we would willingly follow and serve our siblings? James is an example to us all for putting ourselves to the side and serving others. How can we take this servant attitude out into the world and serve not only our families but our friends, co-workers, or strangers on the street? We all need to be willing to step up and be servant leaders and set the example for our own children.

MOLESKIN:
Squat challenge – don’t forget to post your numbers.
ANNOUNCEMENTS:
Truckin to the Pound on Aug 25 and 3F at the Outlook on Sat. Aug 11.