F3 Knoxville

Category: Brickyard

Dry the Concrete

THE SCENE: 54 degree morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 40, T plank BAC X 10, Tempo Squats 15, Tempo Merkins 15, windmills 15, Hand release Merkins 15

THA-THANG:

7 cones to change your life.  first cone advances the entire group, you do the exercise until the first HIM moves you

  • first cone 10 burpees
  • BBS
  • CMU Tricep lifts
  • Merkins
  • CCD
  • Baby crunches
  • 5 burpees then run around the parking lot to the beginning , wash, rinse, repeat, and then do it again!!

over the boxes, 20 Incline Merkins, 20 Derkins, 20 derkins in a CCD pose, 20 CCD incline

grab a post, merkin, walk up by hand uneven merkin, incline merkin, walk down by hand uneven merkin, then merkin, again, wash, rinse, repeat
MARY:
all in sequence — Bruce Lee leg raise 20, flutter kicks 20, hello dolly 20
COUNT-OFF & NAME-O-RAMA
8 HIMs
CIRCLE OF TRUST/BOM:
cherish the moments with family, prioritize your life, and ensure that you take advantage of time you have with your personal self and Jesus.  there is 168 hours in a week, how much time do you give Jesus, your family, your job??

Look over everyone involved with the Marathon run this Sun, especially our team members A-Rod and Norm

.

Muricans make you strong

THE SCENE: 50 cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Picker x 10 IC

Tempo Squat x 15 IC

Tempo Merkin x 10 IC

Lunge Padiddle x 10 EL IC

5 Burpee OYO

SSH x 30 IC

Catalina Wine Mixer x 10

THA-THANG:

4x4s: From standing position drop and do 4 murkin, 4 mountain climbers, and back to standing for one rep. Total of 10 reps.

Bench Work: Partner up, 4 Rounds, each round 2.5 min with 30 sec rest between. Partners switch exercise after P1 completes 15 reps

  • Rd 1: Step ups x 15 EL and Bench dips
  • Rd 2: Bulgarian split squats x 15 EL and murkins
  • Rd 3: Side step ups x 15 EL and decline CDD
  • Rd 4: Box jump x 15 and BBS

Mosey to big lot

Death Star: Ten cones set out in star pattern. Do 30 murkin at each cone. Total of 300 murkin.

Mosey back to start

MARY:
Flutters x 30

Imperial squat walker x 20
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Watching my sons learn the proper way to hit a baseball has been an exercise in patience. For me and them. To hit a baseball you have to have your upper body in an athletic position, your legs and feet set in the correct position, your hands “hidden” by your ears with the bat in the right position. When you swing you drive with your hips with your hands bringing the handle of the bat toward the ball and drive through. Your back leg/foot pivots and your head stays down on the ball. You get all those things working together, you hit the ball.

We must do the same with our minds and bodies when it comes to our relationship with God. We must be disciplined, self controlled, and ready to listen. Pray for the aspects in which we are weak and be ready to be instructed. The Lord will guide us in His ways. He wants us to succeed at life and to live for Him and serve Him.
MOLESKIN:

ANNOUNCEMENTS:

Fun & Games at the Brickyard: 4x4x4 Relay

THE SCENE: Clear and a cool 28oF, not a cloud in sight
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles, Forward 15x, Reverse 15x IC
  • Side Straddle Hops 25x IC
  • Lunges 10x EL IC
  • Hand Release Merkins 15x OYO
  • Imperial Squat Walkers 15x IC

THA-THANG:
43 Relay: 4 Stations, 4 Exercises, 4 times around
Pace and station changing is controlled by Station 1. When exercise is finished at Station 1, run to 2, and so on. Each time you come back to your starting station, move to next exercise.

Depending on number of HIMs in attendance, at least 1 per station at start.

  • Station 1 (start)
    1. Round 1 – 50 Merkins
    2. Round 2 – 50 Carolina Dry Docks
    3. Round 3 – 50 Hand Release Merkins
    4. Round 4 – 25 Burpees
  • Station 2
    1. Squats
    2. Jump Squats
    3. Side Straddle Hops
    4. Al Gores
  • Station 3
    1. Mountain Climbers
    2. Shoulder Taps
    3. Peter Parkers
    4. Plank
  • Station 4
    1. Big Boy Sit-ups
    2. Little Baby Crunches
    3. Flutter Kicks
    4. Bruce Lees

MARY:

  • Captain Thors to 20
  • Boat Canoe
  • Box Cutters 10x IC
  • Hello Dollys 10x IC
  • Dealers Choice: 10 slow merkins, 10 fast merkins

COUNT-OFF & NAME-O-RAMA
A-Rod, Tractor, and Herbie.
CIRCLE OF TRUST/BOM:

Now after this the Lord appointed seventy others, and sent them in pairs ahead of Him to every city and place where He Himself was going to come. 
Luke 10:1‭ NASB

We are not meant to operate alone. Find a brother who can hold you up when you struggle, call you out when needed and be there for you always. The key to this is that you have to do the same for them.

MOLESKIN:

ANNOUNCEMENTS:

CMU Movers

THE SCENE: Cloudy 42
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

BAC x 15 ED EA IC

Michael Phelps 60 seconds

F3 Cherry Pickers x 10

GoRuck Cherry Pickers x 10

Round the Clock Merkin

SSH x 40 IC

THA-THANG:  Grab a CMU

Quarter Pounder with Cheese: 100 yards with CMU

  • Sprint 25 yards do 25 merkin on CMU. Run backwards to start
  • Sprint 50 yards do 50 squat. Run backwards to start
  • Sprint 75 yards do 75 mtn climbers on CMU. Backwards
  • sprint 100 yards do 100 flutters with CMU. Backwards

BBS CMU Conveyor

On your six head to toe in a line. First man grabs CMU from pile and passes overhead to man behind. Last man stacks CMUs. Start line again and move CMU pile.

CMU Shuttle Run: Partner Up. P1 Starts exercise and P2 runs CMU to partner from CMU pile.

  • 100 SSH
  • 100 Jump Squat
  • 100 Merkin
  • 100 BBS

Build F3!: Move the CMUs to spell out F3. Conduct the following exercises and the set block down.

  • 25 swings
  • 25 Rows
  • 25 overhead

Deconstruct F3

  • 25 Tricep
  • 25 Curls
  • 25 Cleanouts

Move CMUs to Qs car!

5 Burpees and move CMU to car. Return and do 5 burpees and take next block until all are gone.

Aiken Legs 2 rounds

  • 20 box jumps
  • 20 squat
  • 20 lunge (10 each leg)

MARY:
Flutters x 50 IC

Capn Thor to 20

Hello Dolly x 15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Pray for our community leaders, city, state, and federal government leaders. We are fortunate that our sin is not on the news/social media. Regardless of political affiliation those in elected office need our prayers to faithfully execute their office.
MOLESKIN:

ANNOUNCEMENTS:
Sign up to Q!!!

CMU Day

THE SCENE: Rain 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x 10 EA ED IC

SSH x 30

In place lunge x 10 EL IC

Tempo Squat x 20 IC

Tempo Merkin x 10 IC
THA-THANG:
Cinder Block Sliders: Bear crawl to cone while pushing CMU, then turn around and push back to start.

Block Curls: 3 Rounds

  • 15 from bottom of curl to 1/2 way, arms straight
  • 15 from 1/2 way to top of curl
  • 15 full range curls

Hodor: x 30 Squat till CMU touches ground, stand, rotate CMU overhead to tricep extension, squat, stand, block to front = 1 rep.

People’s Chair: 

  • Shoulder press 4 Ct x 15
  • Front shoulder raise 4 Ct x 15
  • Tricep extension 4 Ct x 15
  • Squat to overhead 4 Ct x 15

Greta 1-2-3: Partner up. P1 does exercise while P2 runs with CMU to cone. P2 sets CMU at cone and runs back and picks up count. P1 runs and picks up CMU and brings back.

  • Swings x 100
  • Merl
  • Merkins on CMU x 100
  • BBS w/CMU x 100

MARY:
Hot Potato: with partner lock ankles and perform BBS with CMU. Touch CMU behind head, sit up, hand to CMU to partner who does same. 90 seconds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do you trust God with everything? We ask Him for help, we ask Him for healing. Do we trust Him with our career? Do we trust Him with our marriage, children, money? Ask yourself these things and address it with Him. He created everything and He gave us His promise that He would care for us. He wasn’t kidding.
MOLESKIN:

ANNOUNCEMENTS: