F3 Knoxville

Category: Brickyard

Fun Behind the Schoolhouse

THE SCENE: Just a little humid. Getting light a lot faster than I expected. Should have set up on the splashpad instead of behind the building…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chair x15 IC
Al Gore Tuck x9 IC

Burpee Race:
Split into 2 groups. One group does 2 burpees then plank while other group runs a lap. Then switch. Next round is 4 burpees and plank. Keep increasing by 2 burpees each round until one group can’t complete burpees before entire running group completes the lap.

THA-THANG:
Mosey to the big parking lot behind the school for a game of Memory
PAX take turns flipping 2 cards. If the cards don’t match, all PAX do BOTH exercises.
If the cards match they’re removed, and PAX just do that exercise followed by running a lap around the parking lot.

The cards:
15 Merkins
15 Dry Docks
10 Iron Mikes (each leg)
10 Squat jump
10 Burpees
15 Monkey Hump 4ct
20 Mtn Climber 4ct
Bear Crawl to light pole, Crawl Bear back
20 Flutter Kicks 4ct
20 Big Boys

Didn’t complete the deck, but we came pretty close. So far only Bomb Shelter has finished the whole game!
MARY:
Just mosey back to the AO
COUNT-OFF & NAME-O-RAMA
8 strong today!
CIRCLE OF TRUST/BOM:
Perspective… Part 2.  As I mentioned to the JUCO crew, when you’re on the mosey for a lap, you don’t even notice the distance from the game board to the light pole.  While you’re bear crawling to the pole, it looks a lot further.  While you’re crawling backward, the distance looks nearly insurmountable.  We all have areas and times in our life when we’ve got those different perspectives.  When you’re in a “mosey” stage, remember that not everyone is there.  Give grace to those who are at the backward bear crawl.
MOLESKIN:
Always a pleasure to visit the Brickyardigans!  Filter joined us too so he could get his beatdown in early and get home for his 2.0’s birthday.  Kudos on not using that as an excuse to fartsack!
ANNOUNCEMENTS:
None this week.

Hindenburg Living History

THE SCENE: Cloudy, rain showers 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x 15 IC EA ED

Happy Jacks (5 SSH IC, 2 jump squat) x 4

Tempo Merkin x 15 IC 4CT

Prison Squat x 20 IC

Cherry Pickers x 15 IC
THA-THANG:

Mosey to back lot

Hindenburg Blimps: Complete exercise at each corner of lot. Run to each corner!

Round 1: 10 Burpee

Round 2: 20 Lunges (10 EL)

Round 3: 30 BBS

Round 4: 40 Merkin

Mosey Back to front lot

Burpee Dan: 1 Burp: 4 lunges, 2 Burp: 4 lunges, 3 Burp: 4 lunges, etc until Q says stop.

MARY:
Flutter Kicks x 30 IC

Hello Dolly x 20 IC

Boat/Canoe till time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Psalm 1:1 Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers. 

We are not always in the position of leadership and it is easy to criticize those that are over us. We do it a lot with politicians, bosses, church leaders. Do not fall into the trap of being a scoffer. A scoffer cannot find happiness in anything. Remember who you are and that you serve the Creator of all things. Encourage those around you at work and at home.
MOLESKIN:

ANNOUNCEMENTS:

It was Memorial Day, that is all I can say?

THE SCENE: Humid damp morning.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Butt-to-heel walk, knee-to-chest walk, side straddle hop
THA-THANG:

  • Inchworm, side crawl, bear crawl, crab walk, salamander across parking lot.  20X knee to side in plank position between crawls.
  • Rock Workout: partner up rotate rock in both directions, over and under with rock
  • 11s doing inchworm and merkins then rock overhead presses
  • Run full length of Powell High School parking lot with rocks then performing 30X: rocking lunges hold rock up high, leg raises, rock swings, and rock hammers.

CIRCLE OF TRUST/BOM:
In the book, We Were Soldiers Once and Young, grace was extended to the enemy NVA killed by US forces.   They too extended hope that there bones were recovered from the battlefield and taken home to an honorable burial.  Only grace can have this kind of affect on people who gunned down your brethren.

MOLESKIN:
BOM endorsed by Philippians 2:3-4.

“Let nothing be done through selfish ambition or conceit, but in lowliness of mind let each other esteem others better than himself.  Let each of you look out not only for his own interests, but for the interests of others.”

Brickyard ROCK Relay

  • THE SCENE: 65 degrees clear and humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Annies x 10 IC (B)
  • Carolina Dry Docks x 25
  • Cheerleaders x 25
  • Plank Jacks x 20 IC
  • Tempo Squats x 12 IC
    THA-THANG:
  • Mosey in parking lot to post–> Corner to Corner sequence Station A perform # ex’s listed sprint to Station B perform # ex’s listed and backward run back to station A and repeat down the list:
  • A= 1) 10 BBS 2) 20 Mtn Climber 4 count 3) 30  E2K’s (B)
  • B= 1) 10 Crucible Mkns  2) 20 Clerkins  3) 30 Plank Shoulder taps
  • Once complete above head to planter box and perform step ups until last PAX done
  • Mosey to Splash Pad park and Crab Walk to instructions
  • Partner RELAY with Coupons:  Partner 1 performs ex on list while partner 2 runs lap around splash pad to the coupon pile (boulders).  Partner 2 performs 25 of listed exercise (OH Lifts, Curls, Rows, OH Triceps) then returns with boulder to give to Partner 1.  Trade places, repeat down the list until each partner performs the same exercise.  List included:
  • Hurpees
  • Derkins
  • Jump Squats
  • Monkey Humpers
  • Single leg squats (ALT)
  • Mosey to MARY

MARY:
Never Cross Dollies x 20 IC, Flutter Kicks x 20 IC
COUNT-OFF & NAME-O-RAMA
Fast-n-Easy
Natty
Mr. Wedgie
Tractor
Herbie
Norm
CIRCLE OF TRUST/BOM:
Perseverance towards your goal or THE Goal was the message.  Read Philippians 4:13 and 3:13-14.
MOLESKIN:
Brickyardigans persevered today and a tough Q with little breaks and a huge need for H20.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Punchout Burpees & Partner work

THE SCENE: 70o and humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Baby arm circles, Forward 10x, Reverse 10x IC
  • Cherry Pickers 10x IC
  • Imperial Squat Walkers 15x IC
  • Tempo Merkins 10x IC
  • Micheal Phelps 20x OYO

THA-THANG:

Mosey to Splashpad parking lot
  • Punchout Burpee Ladder
    • Jab/Cross to Burpee 2/4/6/8/10/10/8/6/4/2
    • Start with throwing 2 combos – Jab/Cross Then 2 burpees, add 2 of each every time till 10
Mosey to Splash pad
    • Battle Buddies – Do exercise – Lunge around top circle go on to next exercise (2 rounds)
      • Wheelbarrow + Shoulder taps – 20x Each partner
        • P1 holds P2 in Wheelbarrow while P2 does shoulder taps
      • Squat & Overhead Pass – 20x
        • P1 Goblet Squats with Bricks, stands to Overhead Press behind back to P2 and repeat
      • Lunge & Twist Pass – 20x (1 is a complete pass from left side P1 to P2 and back to P1)
        • P1 & P2 in lunge position – Hammer with CMU and pass to partner
      • High Plank + Up Right Row – 20x Each Partner
        • P1 holds P2 in Reverse Wheelbarrow and does row while P2 maintains a plank
      • Stacked Plank + Decline Merkins 20x
        • P1 is in plank (bent arms) while P2 does decline merkins

MARY:

  • LBC 1minute
  • Hello Dolly till time

COUNT-OFF & NAME-O-RAMA

7 HIMs reporting today

CIRCLE OF TRUST/BOM:
Bear one anothers burdens.

Brethren, even if anyone is caught in any trespass, you who are spiritual, restore such a one in a spirit of gentleness; each one looking to yourself, so that you too will not be tempted. Bear one another’s burdens, and thereby fulfill the law of Christ. For if anyone thinks he is something when he is nothing, he deceives himself. But each one must examine his own work, and then he will have reason for boasting in regard to himself alone, and not in regard to another. For each one will bear his own load.
Galatians 6:1‭-‬5 NASB
We are called to step alongside our brothers and help them when needed, many times even when they don’t want the help because they believe they can do it themselves. We do this to not only build our brothers up, but also to remind ourselves that we are not an island unto ourselves. We need the reminder that we are not “All that” but that we need our brothers as much as they need us.

MOLESKIN:
I’m thankful for F3 and the men at the Brickyard that push me daily to get better and remind me that I am not the greatest but on the path to getting better every day.

ANNOUNCEMENTS:
New Fellowship event

6:45 pm Wednesday 5/23. Meet at Food City Powell. Park by pumps and we will run 5K or so. Then drive across street to Pizza Hoss for beers. Please invite all you can.