F3 Knoxville

Category: Brickyard

Bearpee Bernie Trailin’

  • THE SCENE: 70 degrees clear and humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Cherry Pickers x 10 IC
  • Quad Stretch single leg squats x 10 B  (one arm on buddy shoulder for support)
  • Pharoh Squats x 10 IC
  • Deep Lunges x 5 IC
  • SSH x 20 IC
  • Baby Arm Circles x 11 IC (Both directions)
  • Daddy Arm Circles x 11 IC  (Both Directions)

THA-THANG:

  • Run 100 yds to 1st TN and do 50 lateral curb hops, then 6 burpees
  • Run 75 yds to Life House lot and do 50 MKNs, then 5 Burps, then 50 BBS, then 5 Burps
  • Run 150 yds to Norm Hill and do 50 Mtn Climbers–> Bernie to top of hill–> 5 Burps –> run to bottom hill –> 25 Sumo Squats with kicks
  • Run 225 yds to Back HS lot to the Bearpee Trail
  • Bear Crawl (BC) 10 yds 1 Burp, BC 20 yds 2 Burp, 30 yds 3, 40 yds 4, 50 yds 5, then sprint to Goal last 50 yds
  • Run 1/2 mile to Rock Pile and grab a rock (stopped once and did 10 squats for semi-rest)
  • run 2 laps around splash pad holding rock overhead
  • Return to rockpile and do 5 Burps
  • Mosey to splash pad and grab a buddy
  • Partner 1 does incline MKNS while partner 2 runs a lap around splash pad, tag off until reach 200
  • Jog to super Mario mushroom posts
  • Jump up on each  mushroom and sprint b/w until reach planter boxes
  • AT Planter Boxes:  10 decline MKNS, 20 Box Jumps, 30 Dips, 40 step ups
  • Return to P Lot and jog to curb A…lunge to Curb B
  • MARY:
  • Low Flutter x 20 IC
  • High Flutter x 20 IC
  • Low Dolly x 20 IC
  • High Flutter x 20 IC
  • LBC x 20
  • Captain Thors

    COUNT-OFF & NAME-O-RAMA
    A-Rod, Wood Tick, Herbie, and Natty conquered the burpee quest
    CIRCLE OF TRUST/BOM:
    Be strong and trust in God when false accusations are thrown your way.  Retaliation is never the answer.  Continue on God’s path and follow HIS example
    MOLESKIN:

  • This was a tough workout but No man was left behind.
    ANNOUNCEMENTS:Congrats to Herbie for selling his house.  Plan on Fast N Easy moving him to the new house!!!

Grinding on the escalator

THE SCENE: Warm, humid 67
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 Rounds of 10 lunge, 10 flutter, 10 squat

Leg stretches
THA-THANG:

Grinders:  Partner up. 2 rounds of 4 exercises. Partner 1 jumps air rope while P2 lunges to first cone and sprints to second. Complete number of reps/exercise. Sprint and lunge at cones on way back to partner. Five reps on first time through and 10 reps on second time through. Do one exercise and run back to partner.

  • ex 1: Diamond merkin
  • ex 2: Side lunge
  • ex 3: BBS
  • ex 4: burpee

MARY:
Flutters x 40 IC

Capn Thor 4:1
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shorter Catechism

Q.1.What is the chief end of man?

A. Man’s chief end is to glorify God, and to enjoy Him forever.

Build yourself a strong relationship with Jesus. Have hope and give hope to those around you. We don’t have the answers for all the hurt around us but we can get people to where they can receive the help they need. Pray for those around you. You don’t have to know them to pray for them.
MOLESKIN:

ANNOUNCEMENTS:

No Pain No Gain

THE SCENE: Perfect 65 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walker x 15 IC

Tempo Merkin x 20 IC

Cherry Picker x 10 IC

SSH x 30 IC

5 Burpee OYO

THA-THANG:

No Pain No Gain: Partner Up. P1 does 15 BBS with P2 holding feet in plank. Then P2 sprints to cones, completes reps, sprints back, flapjack. P1 does wide merkins until P2 returns. Complete cones in reverse order on way back to partner.

  • Cone 1: 5 Burp
  • Cone 2: 10 Burp
  • Cone 3: 15 Burp

Mosey to Commerce Street hill

Hill Pyramids: 5-10-15-20-20-15-10-5

Bottom of hill CDD

Top of Hill Lunge (single count)

Mosey back to AO

Leg Blasters: No rests between

20 Air Squat

20 In-place lunge

20 jumping lunge

10 squat jump

MARY:
Flutters x 30 IC

Hello Dolly x 20 IC

Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I had a really good BOM but lost it because I didn’t do the BB when I got home.
MOLESKIN:

ANNOUNCEMENTS:

The Plank in Your Eye

THE SCENE: 60 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, TN Rocking Chair, BAC, Temp Merk, Temp Squat, The Sprinkler
THA-THANG:
Merkin Countdown starting at 20 merkins – 20 merkins and plank till everyone is down – sprint across parking lot and do 19 merkins and plank till everyone is done – and so on and so on

Bear Crawl 1-2-3: Partner Routine, 100 BBS while partner bear crawls to point and back, then 200 flutters (4 count), then 300 squats. Bear Crawls quickly turned into lunges to point and back.

MARY:
Circle of Pain, Captain Thor
COUNT-OFF & NAME-O-RAMA

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.

The Bricktangle

THE SCENE: Clear sunny and 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH w/ bricks x 20 IC
  • ALT shoulder taps w/ bricks x 20 IC
  • ALT hip taps w/ bricks x 15 IC
  • ALT toe taps x 12 w/ bricks IC
  • BOLT 45’s x 15 each (vertical –> 1/2 sqt, 1/2 sqt –> full sqt, complete squat)
  • Sun Gods w/ bricks x 20 IC each way
    THA-THANG:
  • Mosey to back lot with bricks (swimming, airplanes, arm curls, shldr press)
  • THE BRICKTANGLE:  8 cones with exercises set up on them:
  • 1) Burpees x 10 high knee steps to next cone (30 yds)
  • 2) SUMO squat w/ leg lifts x 20  lunge walk 30 yds to next cone
  • 3) Mike Tysons x 20  broad jump 30 yds to next cone
  • 4) Lance Armstrongs x 20 IC  sprint 40 yds to next cone
  • 5) Mtn. Climbers x 20 IC  back pedal 30 yds to next cone
  • 6) Merkins x 20  wheelbarrow 30 yds  w/ partner to next cone
  • 7)  Monkey Humpers x 20 IC Crab walk 30 yds to next cone
  • 8) American Hammers x 20 IC sprint 40 yds to next cone
  • Mosey back to front lot w/ bricks w/ choice of self exercise
  • Side shuffle 30 yds Left and right side
    MARY:
    Ring of Fire abs 1 revolution, hello dollies x 20 IC, slutter kicks x 20 IC, Tempo MKNS x 20, Tempo Squats x 20, step ups at planter box x 20, box jumps x 10, side box jumps x 5 (B), incline BBS x 2 min
    COUNT-OFF & NAME-O-RAMA
    Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
    CIRCLE OF TRUST/BOM:
    Timing
    MOLESKIN:
    Ecclesiastes 3:1-22 there is a time for everything that we will all experience and help others through or be helped.  Expect change, accept our limitations, fear God, and Enjoy Life! (we can drink beer other than Natural Light!)
    ANNOUNCEMENTS:
    Brickyard Fieldtrip Run for Beer begins at Sunsphere 6:45 to Print Shop Beer Wednesday 6/6/18  Also, pray for Herbie on his offer on a new house that was accepted…give him the strength to survive the stressors of moving!