F3 Knoxville

Tag: A-Rod

Nattorious B.I.G. say No to Negativity

THE SCENE: 43 degrees and Windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Goofballs x 20 IC, Baby Arm Circles x 11 each way, Hillbillies x 20 IC, Happy Jacks IC x 4 sets
THA-THANG:

  • Spartan- Sprints 20 x 100 yds / 10x 20 Merkins
  • MOSEY 200 yds
  • BLIMPS (5 Burpee /10 Lunge / 15 IMP WLKR / 25 PLK JKS / 30 SQUATS
  • Backwards RUN to Planter Box
  • Step Ups x 20, DIPS x 15, Box Jumps x 10, Crawl Bears x 5
    MARY
  • Outlaws x 10 IC each way
  • Good Morning Abby x 10
  • Reverse Crunch x 15
  • BBS x 10
  • Box Cutters x 25
  • SSH x 40

COUNT-OFF & NAME-O-RAMA
PAX count 3: Fast & Easy, Mr. Wedgie, Natty
CIRCLE OF TRUST/BOM:
There is a difference in people, but that little difference makes a big difference.  The little difference is attitude.  The big difference is whether it is positive or negative.  You are the sum of the people you are surrounded by most.  Stay positive my friends!
MOLESKIN:
Prayers for healing for Herbie and Tractor.  Prayers for Mr. Wedgie’s friend Seth whose facing time in the Pen and that he receive the Lord’s message in guiding him back on the right path to salvation
ANNOUNCEMENTS:

Do I Need to bring the new Natty Rush next time to get more of you to show up?  Let’s grow The Brickyard and spread the Good News!

Moving Escalator

THE SCENE: 38 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop X 20
Imperial Squat Walkers X 15
Arm Circles x 14 each way
Burpo’s – 5
THA-THANG:

Forties – High rep version of 11’s. Always add up to 40 subtracting 5 each time:
Merkins and Big Boys
– 30 Merkins, Devin Hester 10 BBS
25 Merkins Devin Hester 25 BBS
20 Merkins, Devin Hester 20 BBS
15 Merkins, Devin Hester, 25 BBS
10 Merkins, Devin Hester, 30 BBS

Mosey towards Asylum

Moving Escalator – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats
10 reps, run to next stop, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

At the Hill(next to AO)

5 burpees at bottom run to top and do 5 burpees.

Aborama:
7 x Captain Thor
Boat Canoe
COUNT-OFF & NAME-O-RAMA
40 PAX with one FNG Face Plant
CIRCLE OF TRUST/BOM:
My wife and I have been doing a devotional call the Bible in one year on through the bible app.  It has been great to go through verses together.  Here is the link to the bible app if your interested https://www.bible.com/app

Standard Work Day

THE SCENE: Overcast 32 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x 10 IC

Tempo Squat x 10 IC

SSH x 30 IC

Imperial Walker x 10 IC
THA-THANG:
Wheel of Animal Walk:

  • Frog Hop across parking lot (hands on head). 10 Merkin on curb
  • Bear Crawl across parking lot. 10 merkin Left hand on curb
  • Duck Walk across parking lot (hands on head). 10 merkin Right hand on curb
  • Crab Walk across parking lot. 10 merkin with feet on curb

Super 21: Perform 1 squat/1 BBS, 2 squat/2 BBS, etc

  • Squat/BBS Reps 1-10
  • 21 standard merkin
  • Squat/BBS Reps 11-15
  • 21 CDD
  • Squat/BBS Reps 16-18
  • 21 Ranger Merkin
  • Squat/BBS Reps 19-21
  • 21 Mountain Climbers (4 ct) IC

Suicide Ladder:

  • Sprint to first cone and back and do 10 Monkey Humpers
  • Sprint to second cone and back and do 15 burpee
  • Sprint to third cone and back and do 20 smurf jacks

Lunge down length of long parking lot and Bernie back

11s: Dips and inclined merkins at planters

MARY:
Flutters x 30 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Our actions/decisions affect more than just ourselves. The effect on those around us to people beyond what we can see or ever know is unknown. There are consequences to our actions. Jesus Christ took the punishment for all sin. He took all of it before we knew Him out of love. Accept you mistakes, deal with the consequences, seek forgiveness. Above all know you are loved and you can get up and continue to move.
MOLESKIN:
Pray for friends step-son as he deals with decisions he has made.
ANNOUNCEMENTS:Fast-N-Easy VQ Thursday!!!!!

 

 

Track Work

THE SCENE
53 and Foggy

THA-THANG
Ruck to Bearden Middle School track (1.5 miles).  Stop half-way, 20 Merkins and 20 Squats

At the track do the following…

3 Rounds:

  • 15 Overhead Ruck Presses
  • 20 Ruck Pull Merkins (start with ruck on left side. Do 1 merkin, pull ruck under body to left side.  Do 1 merkin pull ruck to under body to left side).
  • 20 Squats
  • 1 Lap around the track

4 Rounds:

  • 15 Ruck Curls
  • 15 Ruck Swings
  • 10 Lunges each leg
  • 1 Lap around track

Total distance at track (1.75 miles)

Ruck back to SP (1.5 miles).  Stop half-way, 20 Merkins and 20 Squats

At SP, ruck to Lover’s Lane.  Bear crawl half-way up Lover’s Lane, Bernie the rest.  Ruck back to SP (.5 miles).

Cash Out:
Flutter Kicks 4ct x30 IC

Total Mileage = 5 miles

Ice Melt

THE SCENE: Cloudy, snow flurries, 24 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm Circles x 10 ED

5 Burpee OYO

Tempo Squat x 10 IC

SSH x 30 IC

Tempo Merkin x 20 IC
THA-THANG:
Mosey to big lot

Shoulder Blasters:

  1. Arms from hips to over head in front = 30 reps (10 reps with thumbs pointed down, 10 x thumbs in, 10x thumbs up)
  2. Arms out to side to front = 30 reps (same deal with thumbs)
  3. Arms from hips to overhead on side = 30 reps
  4. Over head press = 10 reps

The Cooper (10:1 exercise): At start Burpees, squats, merkins. Lap around outside of big lot. Then 9 reps, lap, 8 reps, lap, etc.

Partner Up

Tammy Wynette:

  • P1 starts with merkin (set of 10) and P2 starts with Squats (set of 10). After 10 completed swap and continue in reps of 10 until each exercise equals 100 reps.

Mosey back to AO

4x4s Until Q says stop

Rugby Hops across lot (length wise)

Wolverine merkin until Q says stop

Bernie back and forth on lot

High Knees back to start

MARY:
Flutters x 30 IC
WWII Sit-ups x 20
Hello Dolly x 20
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Prayer requests/prayer
MOLESKIN:

ANNOUNCEMENTS:
Switchgrass is starting small group study next Wednesday (1/17/18) at 6p. DM him for additional information.