Brickyard – Page 65 – F3 Knoxville

Soggy Bottom Boys

November 6, 2018 FastandEasy

THE SCENE: 65 and wet!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA.

The number was 10

morrocan night club 10 then 1 burpee

baby arm circles up 10 then 2 burpee

baby arm circle down 10 then 3 burpee

windmills 10 then 4 burpee

imperial walkers 10 then 5 burpee

mtn climbers 10 then 6 burpees

tempo squats 10 then 7 burpee

tempo merkins 10 then 8 burpees

SSH 10 then 10 burpees

THA-THANG:
Ascension with 4 corners

1burpee

2merkins

3BBS

4CDD

5MTN Climbers

6squats

7handrelease merkins

8bobby hurley

9flutter kicks

10SSH

Decend the workout.

MARY:
Boat canoe

hello dolly

2 burpees (just because)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 is better than 1. Find your #2, or be that #2
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Death Star Remix

October 28, 2018 Chaucer

THE SCENE: Brisk, but sharp and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 15 LBAC IC x 15 (reverse) Chinook IC x 15 Tempo squats IC x 15 SSH IC x 15

THA THANG:

Mosey to the backlot.
8 cones spread out (a good running distance) apart
1st cone: 30 Burpees, 2nd: 30 Carolina Dry Docks, 3rd: 30 BB sit-ups, 4th: 30-2 ct. Mountain Climbers, 5th: 30 LBCs, 6th: 30 SSH, 7th: 30 Merkins, 8th: 30 Squats
Run to the 9th come in middle, complete Circle of Pain (5 merkins, 4 diamond merkins, 3 wide arm merkins, 2 ranger merkins, 1 Superman merkin) = Death Star destroyed
Since there were 2 Death Stars, complete the exercise again.
Mosey back to AO

MARY:
Flutter Kicks IC x 20 11s – 10 hop-ups to 1 dip One lap around parking lot World War II sit-ups Captain Thor’s IC 1:4 Boat/Canoe

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“Cast all your anxiety on him because he cares for you.”
‭‭1 Peter‬ ‭5:7‬ ‭NIV‬‬
Spoke about anxiety during the week with work issues and family issues and importance of trusting God with all of our fears and stresses.

Singing in the Rain

October 20, 2018 Mr. Wedgie

THE SCENE: 57 Degrees and Rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BAC, Mtn Climbers, Tempo Squats, Tempo Merkins
THA-THANG:
Millenial: 100 Reps then Run 100 Meters – Do this 10 Times and a total of 2000

The Reps: SSH, Lunges, Merkin, Barrier Jumps, Mtn Climbers, Flutter Kicks, Squats, BBS, Jumping Lunge, American Hammer

MARY:
Circle of Pain, Flutter Kicks

MOLESKIN:
The type of man that comes to F3 is the type of man that holds himself to a high standard. When screw up we can be very hard on ourselves. Remember God’s grace and accept that grace.

The number 7 and 50

October 16, 2018 A-Rod

THE SCENE: 58 degrees partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x 10 IC ED IC

Imperial Squat Walker x 15 IC

Tempo Merkin x 10 IC

8 Count Body Builder x 5 IC
THA-THANG:
Yul Brenner: 7 different merkins x 10 reps. Do not come out of plank between merkin types. Q will call out each merkin style.

CDD
Wide
Reg-lar
Ranger
Diamond
Crucible
Chuck Norris

Walls of Jerico Start at cone one and complete 7 reps of exercise. Make one lap around cones and start at next cone. 7 cones/exercises, 7 laps.

7 Burpee
7 SSH (4ct)
7 Diamond Merkin
7-8 count body builder
7 Jump lunge (each leg)
7 Smurf jack
7 Flutters (4ct)

Merkin-cides Sprint to each line and complete number of merkin, sprint back.

10 merkin
20 merkin
30 merkin
40 merkin
50 merkin

Triple Nickel Partner up. 5 reps of each (Burpee/BBS) and 5 rounds

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

CIRCLE OF TRUST/BOM:
Prepare your faith so in times of trial you know how to survive. Just as we train our bodies to endure physical activity, we should also train ourselves to be faithfully strong when trials come.
MOLESKIN:

ANNOUNCEMENTS:
We lost an F3 brother at the Alpharetta GA AO last week due to a medical condition. Please be sure to carry your cell phone when on Q in the case any medical emergencies occur.

Tortoise and Hare B.O.M.B.S

October 13, 2018 Herbie

THE SCENE: A clear, brisk 55^o
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x25
Imperial Squat Walkers IC x 15
Cherry Pickers IC x15
Mountain Climbers IC x15
Little of this, little of that

THA-THANG:
Mosey to the back lot.

Tortoise and Hare B.O.M.B.S – P1 does exercise for count, while P2 pulls tire. When P1 finishes, run to catch P2, flip flop and P2 does exercise for count and P1 pulls tire.

Burpees – 50 total for Partners (5 per time x5)
Outlaws – 100 total (10 per time x5)
Merkins – 150 total (15 per time x5)
BBS – 200 total (20 per time x5)
Squats – 250 (25 per time x5) – ran out of time did not complete

Mosey to front lot

MARY:

Flutter Kicks IC x15
Hello Dollys IC x 15
Boat Canoe until time (about 1.5 minutes)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Phillipians 2:3

Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves;

MOLESKIN:

ANNOUNCEMENTS:
Don’t forget the F3 Olympics and cookout on Nov. 3 & 4.