F3 Knoxville

Category: Brickyard

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:

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.