F3 Knoxville

Tag: Biohazard

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:

The backyard is open

THE SCENE: 60 degrees and cloudy with a chance of meatballs
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 27 IC, T-Plank arm circles x 10 (B) both directions, Prone all-4’s hip circles x 8 bi-directional IC (B), Donkey Kicks prone x 8 (B) IC, Chinooks x 10 (B) IC, Seal Claps x 20 (B) IC, Manly Arm Rotations x 5 (B) IC
THA-THANG:
Mosey jog to the outer school wall and perform 20 Australian Nut Knockers x 20 IC followed by 10 Squat Jumps IC..then to the track

  • 1 lap around track to EZ bear crawl 15 yds do 15 MKNS
  • 2 laps around track to EZ duck walk 20 yds do 20 BBS
  • 3 laps around track to EZ crab walk 30 yds do 30 plank jacks
  • 4 laps around track to EZ lunge  40 yds do 40 SQTS

MARY:
10 supermans IC, 20 Box cutters IC, 20 Gas Pumps IC, 20 Crab reachers IC
COUNT-OFF & NAME-O-RAMA
A-Rod, Biohazard, Hamm, Herbie, Geppetto, Spellcheck, Natty, Simmons
CIRCLE OF TRUST/BOM:
The golden Rule
MOLESKIN:
Natty was a little miffed today and made some comments he regrets, asking for forgiveness
ANNOUNCEMENTS:
CSAUP 2/26

Play to Win

THE SCENE: Cool, clear, perfect workout weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10 IC, SSH x 25 IC, Tempo SQT x 25 IC, ManMakers x 5 OYO, Bird Dog Hip Circles x 5 IC (B), ALL the next with BRIX & IC x 20 each (no rest b/w): Bicep Curls, seal claps, shoulder press, OH triceps, OH claps
THA-THANG:
Run to Norm Hill and pick up a rock at the tracks, partner up:

Bottom of hill partners do 300 BBS with rock while other partner runs to top of hill with their rock and do 10 jump thrust “rock”ets then run back and swap with partner until BBS complete.

  • all together now, run to top of hill and down the road to the next stop sign and do 30 Bonnie Blairs
  • run to old coffee house lot and perform 10 Burpees OYO
  • Run to mile marker 0.00 and perform 25 MKNS
  • Run to carwash and perform 50 SQTS
  • Run and RTN to AO

MARY:
10 Supermans IC, 15 Gaspumps IC, 20 Flutter kicks IC, 20 Bruce Lees IC, 20 Hello Dollies IC, Captain Thors (led by Fast n Easy) x5
COUNT-OFF & NAME-O-RAMA
The return of Sparkles & Biohazard, Fast n Easy, Hamm, Simmons & Natty
CIRCLE OF TRUST/BOM:
Galatians 6:9 Let us not be weary in doing good for at the proper timewe will reap a harvest if we do not give up.  Stand tall my bruthas through these challenging times, lead and stay driven to turn others into leaders, stay the course!  Be confident because we have the ultimate leader by our sides
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Better Than Burpees

THE SCENE:

32 Degrees Clear & Calm, Warmer than it’s been lately.

F3 WELCOME & DISCLAIMER

Yes.

WARM-O-RAMA:
SSHs, Cherry Pickers, LBACs, Stretches, Etc.
THA-THANG:
We did a HAMM.

Hairy Rockettes X 25

ATM’s X 1

Murder Hornet X 2

Murder Hornet = Murder Bunny 10 yards followed by 10 Brickyard Body Builders (8 Ct Body Builder w. CMU), 10 Lunges w. CMU, 10 BBS’s w. CMU.  Repeat the entire sequence twice. Bear Crawl with CMU Drag back to Starting Point, Rinse & Repeat.

We then did some: Gorilla Humpers and a sequence up and around the PHS steps that included: Bear Crawling, Sprinting, Crab Walking.

MARY:

LBC’s, Flutter Kicks, Freddy Mercury’s

COUNT-OFF & NAME-O-RAMA

Hamm, FnE, Herbie, Biohazard, & Spellcheck

CIRCLE OF TRUST/BOM:
At any given time, and for better or for worse, our thoughts and behaviors are flowing from the values of the world, the values of our family of origin, or the values of the Gospel. We do well to be mindful of this. See Emotionally Healthy Spirituality by Peter Scazzero

MOLESKIN:

Good Work!

ANNOUNCEMENTS:

N/A

Santa likes Fireball

THE SCENE: A crisp and clear 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did a jinglebell jog to the gas station, whilst performing Single leg jump skips and Butt kicks and being ridiculed by the mumble chatter Brickyard is so well known for.

At the gas station the warmarama pursued with 10 SSH’s IC, 10 Imperial Walkers IC, 10 Chinook SQTS (B) IC (A-Rod seemed to think this was amusing, but his head has turned into a Spud since returning from Idaho), 10 Windmills IC, 10 Thai Fighters IC (B)
THA-THANG:
The PAX attempted to form two staright lines but they were not so good at following directions.  They were in training to run Santa’s sleigh and started in pairs taking off every 5 seconds, or 3, or 2?  Cones set up to mark their distance:

  • Dasher 25 yds
  • Dancer 50 yds
  • Pracncer 75 yds
  • Vixen 100 yds
  • Comet 100 yds
  • Cupid 75 yds
  • Donner 50 yds
  • Blitzen 25 yds
  • and in pairs, Rudolph teamed the lighted sleigh 100 yds and back.  One Rudy carried a sand pail during each sequence.

Next we continued the 12 days of X-mas theme ascending days and also descending order.  A mandatory Mulligan chosen wisely by each team to carry Santa’s sleigh around the parking lot.

  • On the first day of Christmas my Q gave to me…a lap around a parking lot of trees
  • On the second day of Christmas my Q gave to me…2 Monkey Humpers
  • On the third day of Christmas my Q gave to me…3 French High Knees
  • On the fourth day of Christmas my Q gave to me…4 Calling Burpees
  • On the fifth day of Christmas my Q gave to me…5 Diamond Merkins
  • On the sixth day of Christmas my Q gave to me…6 Geese a Laying Leg Lifts
  • On the seventh day of Christmas my Q gave to me…7 Swans a Squat Jumping
  • On the eight day of Christmas my Q gave to me…8 Maids a Mountain Climbing
  • On the ninth day of Christmas my Q gave to me…9 Lady’s Jump Lunging
  • On the tenth day of Christmas my Q gave to me…10 Lord’s a Leaping (Michael Jordan’s)
  • On the eleventh day of Christmas my Q gave to me…11 Pickle’s Pounding
  • On the twelfth day of Christmas my Q gave to me…12 Drummers Jumping (SSH’s)

MARY:
Just a cou[ple min left to do 20 Hellow Dollies IC and 20 flutter kicks IC
COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Hamm, Fob, Fast-n-Easy, Simmons, Biohazard, Natty, Dr. Feelgood

CIRCLE OF TRUST/BOM:
“The heaviest of burdens that we carry are the thoughts in our head”
MOLESKIN:
Prayers for Boogaloo, Gepetto’s family, Natty’s friend Mike Morton and the loss of his father
ANNOUNCEMENTS:
No Q on Christmas but a possible one Friday TBD