Brickyard – Page 69 – F3 Knoxville

Save my Plantar Fascia!

August 2, 2018 Natty

THE SCENE: 65 degrees and humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10 IC, Cherry Pickers x 10 IC, Plank Jacks x 20 IC, Upside down MKNS x 20 IC, LBAC x 10 IC (B)
THANG 1: Partner Up

P1 OH Press w/ CMU while P2 Bear Crawls to end of P lot and back – flapjack
P1 CMU Curls, P2 crab walks to end of lot, duck walk back- flapjack
P1 CMU wonder-bras (row/horizontal press), P2 Broad Jumps to end of lot. side shuffles back 1/2, then switch sides- flapjack
P1 CMU Squats, P2 Lunge both legs then Burpee (alt) to end of lot then lunge back- flapjack
Quick feet on curb x 1 minute
THANG 2: Partner Up
P1 walks w/ CMU b/w p-lot spaces doing 5 incline MKNS on each line while P2 runs around p-lot back to P1- flapjack until make it all around the lot spaces

MARY:
Everyone hold CMU overhead for as long as possible, each man down then does BBS until last man standing: Fast n Easy and Switchgrass made it to the end of session together.
COUNT-OFF & NAME-O-RAMA
Switchgrass, Fast N Easy, Mr. Wedgie, Herbie, Tractor, Natty

MOLESKIN:
James 1:22
ANNOUNCEMENTS:

Wedgie is off to Poland, travel prayers for him. Natty is out for a while to heal this awful plantar fascitis

Deck of Life

July 26, 2018 A-Rod

THE SCENE: Warm, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles (ED EA IC) x 15

Michael Phelps

SSH x 30

Round the clock merkin

5 Burpee on your own
THA-THANG:
Deck of Life: Spread 52 card deck out (face down) and have PAX circle up around. Take turns picking up cards. No breaks and get through deck in 30-35 minutes

Hearts = Burpees
Diamonds = Squat Jumps
Club = V-up
Spade = Hand Release merkin
Ace = 1 minute plank
Joker = 1.5 minute wall sit

MARY:
With CMU: 25 swings, 25 rows, 25 overhead, 25 curls

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Continued homework assignment: Have a deliberate conversation with your neighbor and get to know them. Do what we are called to do.
MOLESKIN:

ANNOUNCEMENTS:
TTTP CSAUP Event August 25. Be there.

Soggy Biscuit

July 26, 2018 Tractor

THE SCENE: Storms and heavy rain overnight, but stopped just in time for our 6:00 start. Wet with puddles for Fast-n-Easy to play in.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH IC
10 Cherry Pickers IC
10 LBAC each way IC
Mosey 1 lap around front lot

THA-THANG:
Seabiscuit

Perform: 10 merkins, 15 squats, 20 BBS

Run 1 lap around front lot, repeat exercises, then 2 laps, etc… up to 6 laps and then back down to 1.

All worked hard and covered a minimum of 3.5 miles. Most finished over 4 and I believe a couple finished a few extra laps to hit that 5 mile mark for the day.

MARY:

COUNT-OFF & NAME-O-RAMA

Simmons is included, but isn’t in the Tag list.

CIRCLE OF TRUST/BOM:
The t-storms overnight reminded me how we all will go thru storms in life. If we aren’t in one now, just wait, one will come. Those storms are when we need to rely on God. Like when the disciples were in the boat with Jesus during the storm, He used it to increase their faith and draw them closer to Him.
MOLESKIN:
Thoughts for A-Rod as he does the Atlanta ruck event. Prayers for 2 families that have unexpectedly lost the dad at a young age. Busy time at work for Wood Tick and coming up for Mr Wedgie’s wife.
ANNOUNCEMENTS:

Bricked Burpee Breakdown

July 19, 2018 Herbie

THE SCENE: 75^o and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Little Baby Arm Circles IC x12 Forward and Backwards
Tempo Merkins IC x10
Overhead claps IC x12
SSH IC x 15

THA-THANG:

Mosey to the splashpad with your bricks.

Do exercises (with bricks) adding 2 reps each round for 5 rounds (10 reps), then run lap (with bricks)

Squat Jumps
Plank Rows (reps for each arm)
Merkins
Froggers (In plank, jump feet up to hands and back out)
Goblet Squats
Overhead Press

Repeat in reverse (start with 10 reps of each, then 8, etc, finishing with 2)

Mosey to front of school and get in the grass for x10 Catilina Wine Mixers.

Mosey to planters for x10 dips x10 incline merkins, repeat.

MARY:

Flutter Kicks IC x10
Hello Dollys IC x10
James Bond 10count (Forward, Left, Right, Forward)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I don’t remember all that I said (really need to post these on the same day), but the general thought was that we need to always put the same face forward and be true to who we are with everyone.
MOLESKIN:

ANNOUNCEMENTS:

Why are my shoulders Red?

July 7, 2018 Natty

THE SCENE: 72 degrees and rising with HEAVY humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Co Q with Herbie ( he did 1st 30 min)

Cherry Pickers x 10 IC
Tempo MKNS x 10 IC
SSH x 20 IC
LBAC x 10 IC (B)

THA-THANG:

B.O.M.B.S. P1 Runs and P2 does Ex’s until they complete

50 BRPS
100 OH Claps
150 MKNS
200 BBS
250 SQTS
Hand off to Natty- All grab their CMU’s
Mosey with CMU’s to 1st TN Bank lot
Sideways (B) rapid step over curb x 50 & FWD / BWD x 50 (all holding CMU)
Fast Mosey with CMU to Lifehouse Lot and perform 20 CDD’s on CMU’s
Fast Mosey to Lot below Bojangles with CMU’s and do 20 SQTS
Fast Mosey to Norm’s Hill and Partner back up
1) P1 runs up hill and back down while P2 performs OH Press with CMU then alternate
2) P1 Bernie’s up hill and jogs back while P2 performs upright ROWS with CMU then alt
3) P1 sprints up hill and lunges back down while P2 performs Kettle Bell thrusters then alt
Attempted a fast Mosey back to AO with CMU (Abcess killed us)
MARY:
Bruce Lee’s x 10
Flutters x 20 IC
there was one more but I forgot what it was!

COUNT-OFF & NAME-O-RAMA
6 HIMS: Natty, Herbie, Abcess, Mr. Jinxy, Switchgrass, and Woodtick
CIRCLE OF TRUST/BOM:
Your shoulders are red because you hauled a dang CMU across kingdom come at a quick pace. This was harder than I expected.
MOLESKIN:
Following up on Belding’s message on staying close to your flock, we discussed faith and how when we involve God more in our daily lives with things like F3, our faith grows stronger.
ANNOUNCEMENTS:
Brickyard needs more members, let’s get out there and recruit