F3 Knoxville

Tag: A-Rod

BrickyardBricks

THE SCENE: 40 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Good Morning Abbies x 5, Alt Shoulder Taps x 30 IC, OH claps x 20 IC, Seal Claps x 15 IC, Morrocan Night Clubs x 20 IC, OH Press x 20 IC, Cherry Pickers Army Style x 15 IC, A little this and that arms
THA-THANG:
Mosey to splash pad

The MEAT: (RD1 x 50, RD 2 x 40, RD 3 x 20)- ALL with Bricks

  • Triceps Ext
  • Prone Plank Single arm rows (B)
  • Curls
  • OH Press
  • Bent over Flys
  • Double rows,
  • FWD Raises
  • Lat Raises
  • After RD- run 1 lap around splash pad then do 50 BBS, RD 2 – 2 laps and 75 MKNS, RD3 – 3 laps and 50 SQT Jumps
  • Back to AO

MARY:
Bruce Lees x 10 IC, Gas Pumps x 14 IC, Flutter kicks x 20 IC
COUNT-OFF & NAME-O-RAMA
Natty. Gmail, Fast & Easy, A-Rod, Super Trooper, Biohazard
CIRCLE OF TRUST/BOM:
lost message, but talked about comfort zone
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

1/3/2023 – Brickyard Beatdown

THE SCENE: wet & unseasonably warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Temp Merkins, OH & Front Claps
THA-THANG:
Mosey

12 ManMakers
AMRAP while partner runs, then switch, then next exercise.
BBS
Mountain Climbers
SSH
Bobby Hurley’s
10 ManMakers
Field
Go from end to end and do the exercise, dropping 10yrd or space each time
Method of travel – Side Shuffle                                                                                      Exercise – Plank Jack

8 ManMakers
Intervals Runs – here to there 60% 80% 90-100%
6 ManMakers
MARY:
JLOs , Froggers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
[Matt 28:19] Go therefore and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit. We need to be the initiators. Jesus doesn’t say to be ready and wait.. he says “GO”. God has placed us in unique context with unique gifts – where do we need to take the first step, at work? in our families? Initiating and being intentional go together and is very relevant to the new year goal setting I hope we are all doing now.
MOLESKIN:
I’ve found that my problem isn’t making goals, it’s keeping track of them. So I use a loose piece of paper to write them on and I move it through my planner as a bookmark so I’m always reflecting on where I’m at.
ANNOUNCEMENTS:

Cold times with a buddy

THE SCENE: Clear cold 26 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC, Seal Claps, Morroccan Night clubs, OH Press, Chinooks (B), OH Claps, Cherry Pickers, Toy Soldiers
THA-THANG:
Pick a partner stations:

  • Kettle Swings x 30, Grave Diggers x 15 (B) w/ CMU
  • IMP SQT Walkers )IC) x 20. SQT JMPS x 30
  • SHLDR Taps x 50, T Plank Arm Circles x 25 (B)
  • Hand Rel MKNS x 40, SSH x 100
  • Bear Crawl followed by 1 Bobby Herley x 10, Crawl Bear w/ 10 Apollo Onos x 5
  • Crab walk ramp then 50 BBS, Broad JMP ramp then 100 LBC
  • 50 single leg calf raises (B), 50 Mtn Climbers IC
  • Long Lap each round
  • Planters  Derkins x 40, Split Lunges x 20 (B)
  • Planters:  Box Jumps x 30, Side Steps x 20 (B)
  • Planters:  Dips x 50, Incline MkNS x 40

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hot to Trok 5K or 10K Turkey Creek Team F3 Studs on TG

Get the Balance Right

THE SCENE: Clear, warm, very humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Mkns x 10, Tempo Sqts x 10, Thai Fighters IC (B) x 10, Seal Claps IC x 12, OH Press IC x 10, Cherry Pickers, OH Claps IC x 20, Real Cherry Pickers x 10 IC, Toy Soldiers x 10 IC
THA-THANG:
Mosey to back lot for Stations, everyone starts at a different station, complete the ex and reps and run to next station until complete

  • BBS x 50
  • Kettle Swings x 25
  • Bobby Hurley’s x 25
  • 4 Ct Mtn Climbers x 50
  • Man Makers x 25
  • OH Press x 50
  • Plyotramp 2 ct. side hops x 25
  • MKNS x 50

Indian Run to AO passing the flag

11’s at Planters:  Tri-Dips & Box Jumps

MARY:
Flutter Kicks x 25 IC, LBC’s x 25 IC, Gas Pumps x 15 IC, Hello Dollies x 20 IC, Capt Thors, Freddy Merc’s x 20 IC, Ring of Fire Mkns (3 rounds)
COUNT-OFF & NAME-O-RAMA
Biohazard, Herbie, Geppetto, A-Rod, Gmail, Fast-n-Easy, Natty
CIRCLE OF TRUST/BOM:
Ecclesiastes 8:15

“I arise in the morning torn beween a desire to improve the world and a desire to enjoy the world,” EB White

Get the Balance Right…Depeche Mode, RIP Andrew Fletcher
MOLESKIN:
listen to that voice in your head (the good one)
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Holiday Stretch

THE SCENE: Clear 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 30 IC
  • ISW x 15 IC
  • Manly Arm Rotations (MARs) x 15 ED IC
  • 5 Burpee OYO
  • Windmills x 10 IC

THA-THANG:

  • Bottom Feeders (11s): Push-ups/Squats. Duckwalk across driveway to school.
  • Black Jack: At start point do 1 BBS then run to second point and do 20 Flutters (2ct). Rinse and repeat 2/19, 3/18, 4/17, etc.
  • 7 of Diamonds (but in a square): 4 stops for reps.
    • Rd 1: 7 Burpee at each stop
    • Rd 2: 14 ISW at each stop
    • Rd 3: 21 Push-ups at each stop

MARY:
Not invited
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Why are you training? Why do you stay in shape? So you can….stay engaged, stay focused, and be successful in all you do. Don’t quit. Our example of endurance comes from our Savior. He knew what was coming, knew it would be excruciating, and went to the cross anyway. He carried it all knowing WE were worth every step.
MOLESKIN:

ANNOUNCEMENTS: