F3 Knoxville

Category: Brickyard

THE SCENE: Overcast 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Switchgrass and A-Rod – Pre-Ruck 5.1 miles with PT

Windshield wipers x 10 IC

Windmill x 15 IC

T-Plank Arm Circles x 10 EA ED IC

Tempo Squat x 15 IC

SSH x 40 IC
THA-THANG:

WMD Crawl: Wide merkin, “reglar” merkin, diamond merkin x 15 at each cone. Bear crawl between each cone wide, normal, narrow. Down parking lot and back.

Wilt Chamberlain: (100 ft cone spacing) 100 LBCs at start, run to cone 100 squat, run back to start 100 flutters, run to cone 100 lunges.

Rosie: First round mtn climbers and flutters 4 ct. Round two single count. Round three 1/2 number of reps single count.

  • 30 mtn climbers
  • 42 LBC
  • 30 mtn climbers
  • 39 hammers
  • 30 mtn climbers
  • 56 flutters

Walmart Burpee: Drop to squat all the way to 6. Roll to shoulder blade then roll forward to normal burpee = 1 rep. AMRAP till Q says stop

3 of Spade Card: 5 merkin, 10 bbs, 20 squat – 5 Rounds

MARY:
Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We get great words to live by and apply to our lives. It took just over one hour on Thursday to completely forget the words Tractor gave us Thursday morning. “If Jesus was standing behind us, would you be embarrassed by the conversation or words that you were having/using?”. I had a homeless man throw a full two liter bottle of soda off the Gay Street bridge onto my work truck which dented the roof and scared the crap out of me. I came “unglued” and let the man know my displeasure. It is alright to be angry, however the words I used to express my anger should not be coming out of my mouth. I need to apply what I hear and know to my life. Control my tongue and keep my head during stress filled situations. Application is just as important as hearing the words given to us in the morning.
MOLESKIN:

ANNOUNCEMENTS:
AO challenges will be coming! We will be competing with other AOs for most reps of chosen exercise.

Brickyard – 150 Club

THE SCENE: Balmy and 62 with a hint of clouds near the approaching sunrise.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers

Imperial Walkers x 15

21s – Everyone struggled to understand these and we ended up doing a penalty of 10 merkins

Little baby arm circles x 15 each way

21s – We messed up the count again and did another 10 merkin penalty

Windmills x 15

THA-THANG:
Moseyed over near the splashpad/playround with our trusty CMUs.  Paired up in groups of 2.

Alternated running and exercises with partner doing the following to join the 150 Club:

  • 150 Curls
  • 150 OH Press
  • 150 Tricep extensions
  • 150 Bent Rows
  • 150 Squats

The guys blew thru these and while the last group was finishing up on the 150s, there were some lunges, windshield wipers, and even a few burpees thrown in.

We then moseyed over to the planters at the school entrance, dropping our CMUs off at the rally point along the way.

Did 40 box jumps/step ups followed by 20 merkins.

Moved back to the rally point and attempted 21s again, following a demo from yours truly.  We still were all out of sync and did another 10 merkin penalty.

MARY:

  • Little baby flutter kicks
  • Bruce Lees
  • Reverse Crunches
  • Captian Thors
  • Hello Dolly
  • Windshield Wipers

COUNT-OFF & NAME-O-RAMA
6 PAX (0 FNG)
CIRCLE OF TRUST/BOM:

When we have an interaction or conversation with others, would we be embarrassed if we immediately turned around and talked to Jesus?  In reality, he’s always there and we should be a reflection of him in our speech and actions.

Also, prayers for the family of the young man who was killed in auto accident on Clinton Highway yesterday.

MOLESKIN:

 

ANNOUNCEMENTS:
N/A

4×4 @ 2min

THE SCENE: 50o and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles 15x IC – Forward and reverse
  • Cherry Pickers 15x IC
  • Imperial Squat Walkers 15x IC
  • Micheal Phelps – about a min

THA-THANG:
4 Stations, 4 Exercises, 2 minute work, 15 sec change.

  • Station 1
    1. Hand Release Merkins
    2. Merkins
    3. Carolina Dry Docks
    4. Shoulder Taps
  • Station 2
    1. Squats
    2. Lunges
    3. Calf Raises
    4. Step-Ups
  • Station 3 – with bricks
    1. Curls
    2. Overhead Press
    3. Tricep Extensions
    4. Bent Over Rows
  • Station 4
    1. Flutter Kicks
    2. Big Boy Sit-ups
    3. Bruce Lees
    4. Little Baby Crunches

MARY:

  • Slutter Kicks 10x IC
  • Captian Thors – 5BBS/20American Hammers
  • Boat/Canoe

CIRCLE OF TRUST/BOM:
Gratitude. Seek out the little things daily that we can express gratitude for, your daughter/son taking out the trash without asking, your co-worker cleaning up the kitchen even when they didn’t make the mess. When you start looking for the things in life to be thankful for, it is harder to be negative and your spirit of gratefulness will spread to those around you.

Substitute Q

THE SCENE: Overcast 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x10 IC

Squat x15 IC

5 Burp OYO

SSH x 30 IC
THA-THANG:

Mosey to big lot

Uptown 50: Two cones about 30 yards apart. Do 10 burpee at start cone. Travel to second cone in order listed at cone. Do 10 burpee at second cone and travel back to start cone in order listed at cone.

  1. Broad jump
  2. Crab walk
  3. Raccoon crawl
  4. Inch worm
  5. Alligator Crawl
  6. Wheelbarrow w/partner
  7. Wheelbarrow w/partner (switch)
  8. NUR
  9. Sprint
  10. Bear crawl

Tammy Wynette: Partner 1 does 10 reps of merkin while Partner 2 does 10 reps of squat. Alternate between exercises until 100 of each.

MARY:
Capn Thor

Flutter Kicks x 40 IC

Hello Dolly x30 IC

Imperial Squat Walker x20 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be conscious of those around you. Don’t end up by yourself and leave those around you in the dust. Seek out those around you (especially your neighbor) and get them moving if they are stagnant.
MOLESKIN:

ANNOUNCEMENTS:

Accumulate and Circulate

THE SCENE: Still not warm. 34 in April
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circle x15 ED EA IC

Tempo Squat x15 IC

Cherry Picker x10 IC

SSH x30 IC

Tempo Merkin x15 IC

Imperial Squat Walker x15 IC
THA-THANG:
Accumulator: 20 sec each exercise the 10 sec rest- 1) Curls, 2) Merkin, 3) BBS, 4) Overhead press w/CMU, 5) Rows w/CMU

  • Exercise: 1
  • Exercise: 1,2
  • Exercise: 1,2,3
  • Exercise: 1,2,3,4
  • Exercise: 1,2,3,4,5
  • Exercise: 5,4,3,2,1
  • Exercise: 5,4,3,2
  • Exercise: 5,4,3
  • Exercise: 5,4
  • Exercise: 5

Circuit:

  • Station 1: 15 Burpee/20 Rev pickle pounders
  • Station 2: 20 Superman swims/20 4ct Flutters
  • Station 3: 15 dips/25 prisoner squat
  • Station 4: Shuttle lunge to cone/BC back/Sprint to cone
  • Station 5: 25 Derkin/25 Incline

MARY:
With CMU- Swings (20 sec), Triceps (20 sec), Curls (20 sec) for 3 rounds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 18: Jesus tells us He is the good shepherd three times. He is trustworthy, He knows the plan for you is good. Will you trust Him? What will you do with the Words of Jesus?
MOLESKIN:

ANNOUNCEMENTS: