F3 Knoxville

Tag: Belding

Brickyard Redux

THE SCENE: 53 Degrees, Uber gloom
F3 WELCOME & DISCLAIMER

This is same Q as 12/2/17. Let’s see how much more we can do that day one!
WARM-O-RAMA:
Pre-Ruck/Run warm up 3.0 miles (10 weirdos)

BAC x 10 ED

SSH x 60 IC (Belding wanted 100)

Tempo Squat x 10 IC

Tempo Merkin x 10 IC

Happy Jack 4 Rds
THA-THANG:
Ascending Curb Crawl: Powell HS driveway. Crawl from curb to curb with decline merkin at each curb. Increase number of merkin each time across driveway until reaching 13 merkin.

Mosey to back lot.

Kraken: Complete first exercise at each station, complete lap around stations and start first exercise at next station. Complete exercises in order.

  • Station 1: Squat, Jump Squat, Smurf Jack x 10 reps for each
  • Station 2: BBS, LBC, Flutters (4 ct) x 10 reps for each
  • Station 3: Merkin, CDD, Shoulder Taps x 10 reps for each
  • Station 4: Mtn climbers (4ct), Peter Parker (4ct), Hello (?) Dolly (4ct) x 10 reps for each

Mosey back to front lot

Burpee Dan: 1 Burpee: 4 lunge, 2 Burpee: 8 lunge etc. from one end of parking lot to other.

3.0 miles total

MARY:
Captain Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 is about helping each man in the PAX be better. Not just physically but in being a leader. We help each other be leaders in our home, work, and community. This PAX has done that well over the past year and will continue to excel at encouraging and promoting leadership in 2019.
MOLESKIN:

ANNOUNCEMENTS:

DP/Brickyard Collaboration: Invest in Others

THE SCENE:

25 and cold
F3 WELCOME & DISCLAIMER:

Check


WARM-O-RAMA:
SSH x 15 IC

High Knees x 15 IC

BAC “on he hop” x 15 IC

 

 

THA-THANG:
Indian Run to get the blood pumping

“4 Corners”: Merkins, Squat Jumps, BBSU, and Fence Jumps.

30-20-10 sets of reps in 4 small groups. All exercises completed IC and each group member takes a turn leading the exercises.

Sprints and sets of Merkins, LBCs, Flutter Kicks, and Supermans. Sprint the length of the court and complete 5-10-15-20-25 of each exercise.

Recovery Jog at the Tennis Courts- 2 laps

Rinse and Repeat on “4 Corners” going from 10-20-30

MARY:
Flutter Kicks x 10 IC with a sprint

Hello Dollys x 11 IC with a sprint

Box Cutter x 10ish IC with a mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked to the pAX about investing in others. S/O to Tank and Abcess and the work at the work that has begun at the Mend House. Invest in others. You go to give but always receive more than you are capable of giving.
MOLESKIN:
Me and Belding collaborated on this workout and the men at the DogPound and at the Brickyard experienced basically the same beatdown. We truly are better together!

ANNOUNCEMENTS:
Mend House tonight!

Picture Day

THE SCENE: 45 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops

Tempo Squats

This Right Here

That Over There

Michael Phelps

One Other Thing…

THA-THANG:
Broke into Battle Buddies

  • DORA’s – 50 HR Merkins, 100 BBSU, 150 Merkins, 200 Curls with CMUs
  • 4 Corners – 20 Overhead Press with CMUs, 20 Boxjumps / Step Ups, 20 Rows with CMUs, 20 Monkey Humpers
  • Lunges with Merkins – starting at 10, countdown until time up

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Discussed Paul giving thanks in his most painful days through his letter to the Ephesians.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Pictures and videos captured for the Shopper News article – https://www.knoxnews.com/story/shopper-news/powell/2018/11/21/powell-high-school-parking-lot-before-early-morning-f-3-meeting-space/2010947002/?fbclid=IwAR1vjNlKNHobwf-c77yPfIVbuoOQzb_WpbHtTIm6gnfA2BGIw_oXb2ATqtM

Emory Road Barkely…

THE SCENE: Dark and Chilly…but clear skies.  If you look just about Powell High you can see Venus…or was it Uranus???
F3 WELCOME & DISCLAIMER

Disclaimer was embedded into the Warm-O-Rama

WARM-O-RAMA:
Little Baby Arm Circles

Side Straddle Hop

Tempo Squat

THA-THANG:
Emory Road Barkley

Three laps up and down Emory Road with stops for exercises

  • Powell High – 10 Manmakers – cause that’s what Clark Duncan does to all of us
  • Frontier Phone Company (not sure how they stay in business) – 15 Mtn Climber
  • First TN Bank – ATMS – 15 shoulder taps, 10 hand release Merkins, 10 Merkins
  • Orange Pearl Spa – 20 Monkey Humpers cause they feel soooo gooooodd
  • Car Wash – WMD x 10 reps
  • Skate Park – 20 Squat Jumps

We split into two groups of five; did Man makers together each time and ran opposite ways around the loop…switching directions each time.

Had more time to go so we went WINDOWS to the WALL

  • 45 sec Window sits by the entrance to the school
  • 15-25 Derkins with your feet up on the wall

MARY:
Ab work with Hello Dolly, Flutter Kicks, Bruce Lee, and Boat/Canoe
COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:
Thanksgiving week…be thankful for our blessings…we are called to return our blessing back to God and to bless those we encounter.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Picture Day on Tuesday AM

Don’t skip hill day!

THE SCENE: Rain 40 degrees. Everyone was happy to be there
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squat x 12 IC

SSH x 30 IC
THA-THANG:
Mosey to hill on Commerce Road

Hill Pyramid: Reps = 5-10-15-20-20-15-10-5

  • Top of hill = merkin
  • Bottom of hill = Jump lunge (each leg)

Burp Back Mountain: Partner Up

  • P1 Nur up hill and run back down
  • P2 does burpees until partner returns then flapjack.
  • Run hill twice

Brickeverest: Lunge one step then squat. Alternating legs until stop point halfway up hill.

Mosey back to AO

MARY:
8 Count Body Builders (man makers for Belding) x 10 IC. Two rounds.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
From John 6:22-59 Don’t just seek Jesus when you are needing something. He provides us more than just “bread”. He desires a relationship with you. Don’t come running to him for the candy and cookies and wander off. Have a relationship with him so that when challenges come into life you already know where to turn.

MOLESKIN:

ANNOUNCEMENTS: