F3 Knoxville

Category: Brickyard

Brickyard Beatdown

THE SCENE:  75 and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 Burpees

Windmills 10

2 Burpees

SSH 10

4 Burpees

Merkins 10

6 Burpees

Tempo Squats 10

8 Burpees

Little This and that Arms, Little This and That Legs

10 Burpees

THA-THANG:

  • Brickyard Bear Crawl to 7
  • Mosey to the skate park, Rotate Stations, 20 Step ups, 20 Leg Raises, 10 Leg raise BBS, 20 Knee to Chest
  • Mosey to Splash Pad Battle Buddy, 10 Inverted Merkins,
  • Mosey to Carwash, ATM
  • Mosey to Bank, Burpee Broad Jump
  • Mosey to the Back lot, 4 cones
  • Broken Wheel Barrel  battle buddy, L arm, R arm, merkin 20 yds swap come back  take a lap
  • Lunges 20  take a lap
  • Merkins 20 take a lap
  • BBS 20 take a lap
  • Mosey to Front lot, up against the school, 10 Inverted Merkins
  • Mosey to the A/O

MARY:
Flutter kicks 30

Capt Thor 20

Tempo Merkins 10
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Golden Rule!  Remember it, act it, coach it, live it
MOLESKIN:

ANNOUNCEMENTS

What is Your Favorite Flavor of Merkin?

  • THE SCENE: Muggy Morning
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Side straddle hop, A little this and that, balancing act, cherry pickers
    THA-THANG:
  • 70X Torque Twisters
  • Merkin walk across Powell High parking lot.
  • 10 flavors of merkin (regular, dry-dock, plank, close, knuckle, diamond, tempo, plyometric, reach, dive bomber) 10X
  • zig zag from cone Bernie style, then at each cone pick the flavor of merkin (10X, 20 minutes)
  • During zig zag  everyone got on the podium to workout with the CMU and kettle bells.  The podium should always be busy!
  • Ring of fire with big boy sit-ups

COUNT OFF AND NAME-0-RAMA

12 guys with stronger lifting ability.

CIRCLE OF TRUST/BOM:
Faith in action.
Like Father Abraham: left family and friends, start a new a career, move to unknown land, waited on a promised son, believed in promises by a God who is creator of the universe

Greatest Act- called to sacrifice his promised son on faith that he waited a lifetime for.

Don’t give up hope on your faith.  The promises and dreams we realize for our loved ones and friends is nearer than you think.  If not please know the process is making your faith stronger.  (Just ask the boys who can merkin walk.)

MOLESKIN:
Everybody got on the podium. No losers here. All champs.

Brick by Brick

THE SCENE: 70 and humid
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Baby arm circles forward/back x17 (4 count)
  • 21s – We almost did it right, but had a little confusion and had to do 5 burpee penalty
  • Cherry Pickers x17
  • 21s – Completed correctly, no penalty
  • Imperial Squat Walkers x17

THA-THANG:
Back and forth with bricks.

  • With bricks, do 100 LBCs, run to other end of parking lot , do 100 squats, run back, do 100 flutter kicks, run to other end, do 100 lunges, run back.
  • Partner up: With bricks, P1 starts curls while P2 runs a lap. 250 reps total.  Repeat with chest press to 250.
  • Leave bricks and move to lot in front of school sign.  Run to end of lot and do 50 merkins, run back and do another 50 merkins.
  • Move to planter boxes.  2 sets each of 25 dips and 25 step-ups

MARY:
We had just enough time to get in some Brickyard favorites: Hello Dolly x20, Captain Thor, and a minute of Boat/Canoe.
COUNT-OFF & NAME-O-RAMA
7 HIMs came out for this warm and humid start to the day.  We were all excited to welcome Belding back from the DL.
CIRCLE OF TRUST/BOM:
Go. Love. Serve.

  • Where are you gonna go?  It doesn’t have to be around the world.  It can be to your neighbor’s house.
  • Who are you going to love?
  • Who will you serve?

MOLESKIN:
Prayer requests: Neighbors of A-Rod & Fast-n-Easy.  Family and co-workers of young lady who took her own life on Mother’s Day.
ANNOUNCEMENTS:

Route 66 with free wash

THE SCENE: Clear 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles x 10 ED EA IC

Tempo merkin x 20 IC

Imperial Squat Walker x 20 IC

SSH x 20 IC
THA-THANG:
Route 66: At each power pole add one repetition of exercise. Follow poles from AO to back lot while performing 8 count bodybuilders. Total of in 11 power poles. Insert downpour at 1/2 way point.

Lunge/Squat: From exit of back lot along side of school lunge between light poles and perform 10 squat at each pole.

Mosey to SP

Aiken Legs:

  • 20 Squat
  • 20 Box jumps
  • 20 lunge
  • 20 split jack

Legs up on planters. Perform 20 BBS OYO

MARY:
One minute of calf raises on curb
COUNT-OFF & NAME-O-RAMA

ANNOUNCEMENTS:
Changes to GroupMe for AO, upcoming events, AO challenges

Its going to hurt

THE SCENE: bird chirping 58′
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
tempo squats

tempo merkins

imperial squat walkers

hand release merkins

cherry pickers

a little of this ( L leg )

a little of that ( R leg )
THA-THANG:

good mosey to the bench ,  battle buddy time

25 derkins / 25 squats

good mosey to the bank , battle buddy again

broke wheel barrel stop on the line 5 merkins to the end, swap back

good mosey to RR tracks. Bern time!!

bern up half the hill 2 burpees, lunge back down to 10

bern up the entire hill, run back down

good mosey back to the A/O

flower boxes, 11/1 Dips to incline merkins

MARY:
Grab a deep hard squat and hold 30secs, were out of time
COUNT-OFF & NAME-O-RAMA
7 HIMS
CIRCLE OF TRUST/BOM:
would you say it,and act on your thoughts, if your family, mother, Jesus was standing right next to you?  After a week from when this message was delivered, we are still finding and seeing ways that it is impacting us on the daily
MOLESKIN:

ANNOUNCEMENTS: