F3 Knoxville

Tag: Breadstixx

back to pyramid

AO: juco
Q: Wanderer
PAX: Breadstixx, Waffles, Data, Butterknife, Love Shaq, Lt. Dan, Fetch, Colonel (Alex Wallace), Booster
FNGs: None
COUNT: 10
WARMUP:
– windmill
– left over right/right over left
– tempo merkin
– LBAC forward/backward
– SSH

THE THANG:
Mosey to the Bill Haslam Science building

Pyramid is setup with the following.
– 10 – Box jumps
– 20 – Merkins
– 30 – Squats
– 40 – Dips
– 50 – Single leg RDL (25/each)

Start with 10 and then run the building. Next do 20 & 10 and run. Repeat adding an exercise each time building up to all 5 exercises.
Once at all 5 work your way down by 1 exercise each lap.

We got through about 7 rounds in the time.

MARY:
– Flutter kicks
– LBC
– Hello Dolly

ANNOUNCEMENTS:

COT:

“Bless the Lord, Oh my soul, and forget not all his benefits. “”
“”Psalm 103:2″Just a reminder today of the Lord’s benefits.
“Who forgives all your iniquities, who heals all your diseases, who redeems your life from the pit, who crowns you with steadfast love and mercy””
“”Psalm 103:3-4”

Hill AMRAP

AO: juco
Q: Erector
PAX: Breadstixx, Fetch, Booster, Guardrail, Dart Gun, Wanderer, Windex, Love Shaq, Erector
FNGs: None
COUNT: 9
WARMUP:
15 SSHs, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to JuConte. 8 cones were placed along the way up the hill and around the corner at the top. Perform the prescribed exercise and move on to the next. Complete all exercises and return to start for AMRAP.
-15 Burpees, 30 lunges total, 25 merkins, 50 SC mountain climbers, 30 squats, 20 staggered merkins total, 50 calf raises, 20 Carolina Drydocks.
MARY:
PAX led: flutter kicks, pickle pounders, Freddie Mercury, merkins, LBCs
ANNOUNCEMENTS:
UnCOVEred coming up
COT:
My wife and I had a “staycation” this week. We took the kids to visit with grandparents, and I took a couple of days off from work. We get so busy in our day to day that we tend to forget how much of a blessing a wife is to us and our families. Proverbs 31 contains a description of a wife’s worthiness. In particular, verse 10 tells of her worth. “Her worth is far above jewels.” Our wives are a treasure that is far above value. If you are anything like me, you probably don’t tell her this often enough. There are far too many marriages that end for many reasons. Don’t let lack of appreciation for all she does be a reason for strife in your marriages. Remember to thank her for her contributions to the family. Show her that you love her. Make time to spend with her. She needs to feel appreciated.

October Juco metric

AO: juco
Q: Guardrail
PAX: Breadstixx, Wanderer, Wheelchair (Jonathan Perelman), Sweeper (Daniel Wilkins), Booster, Stye (Hal Phillips)
FNGs: None
COUNT: 7

WARMUP: ssh, Thai chin warrior, tempo squats, tempo merkins
THE THANG: Part 1:  RUN
10 minute timer
Run from Line 1 to Line 2 (~10 yards) and back to Line 1

Run from Line 1 to Line 3 (~20 yards) and back to Line 1 

Run from Line 1 to Line 4 (~30 yards) and back to Line 1

That is 1 rep

Rinse and repeat as many times as you can in the 10 minutes.

1 minute rest

Part 2:  AMRAP

3×2 minutes timer

Count the total number of reps (cumulative, not individual)
2 minutes AMRAP SSH2 minutes AMRAP High Knees (count 1 leg)2
minutes AMRAP mountain climbers (count 1 leg)

3 MINUTES REST AND RECORD 1st ROUND # OF REPS repeat
MARY: no time
ANNOUNCEMENTS: brolympics Saturday! sign up to Q in November!
COT: see #running where Trash panda brought a solid word.

Totem Poles

THE SCENE: Sticky-icky… 65 degrees, quick down pour and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
5 burpees OYO
Hairy Rockettes
Tempo Squats

THA-THANG:
Mosey to the coupon pile with the person leading falling off for 2 burpees round 1 and snaking from the back to the front round 2.

  • Grab CMU and rifle carry to the parking lot below the stadium.
  • Blockies Totem Pole
    Starting with 10 counting down to 1.
    20x 2C flutter kicks
    Run a lap between each set
  • Due to weather we decided to head back towards the flag
  • Stopping for Lunges and Bear Crawls
  • Mosey to the CMUs by the flag and continued chipping away at the Blockies Totem Pole

MARY:
No time…
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:
“Be on guard. Stand firm in the faith. Be courageous. Be strong.”
1 Corinthians 16:13 NLT

If someone ask you about your faith, it’s easy to answer that you’re a Christian, but when they ask you why, it can prove to be more difficult.

As men, we need to be ready! Stay ready!

God gave his only Son to die for our sins and save me, you, us…

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at Shamrock this weekend

How you affect others

THE SCENE: Warm 70ish and humid, but the rain held out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Grasshoppers IC

Harry rockets IC

Alternating SSH – Seal clap jacks IC

Willie mays hates IC

Tempo squats IC

Tempo Merkins IC

THA-THANG:

Mosey to guardrail – 30 Dips and Irkins OYO

Mosey to Rec Center: 40-30-20 circuit at the corners

Merkins

Lunge across bottom

Heals to heaven

Bernie up

Squat jacks

Bear / crab / broad jump

10 burpees at last corner

Mosey back to first corner

MARY:
After a short jail break, 1 burpee before time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Have you guys ever thought about the term climbing the ladder at work?  Inherently, you always step on someone (i.e., the rung or step on the ladder) to go up. In the same way, you affect someone else by taking a promotion or trying to climb your way up

How about a different analogy…you may not often think about the way in which flowers and other shrubs grow, but they take nutrients from the soil in order to blossom and really flourish.  Well… those mechanics of feeding on the nutrients take away those nutrients from other plants, bushes and flowers.

So be a flower, but not a big one. Also be a rung on the ladder because those are a necessity to the ladders overall structural integrity.

Consider that standing at the top can be unstable and potentially unsafe.

“Humble yourselves before the Lord, and he will exalt you.” ‭‭James‬ ‭4‬:‭10‬ ‭ESV

Therefore, as we have opportunity, let us do good to all people, especially to those who belong to the family of believers. – Galatians 6:10 NIV

MOLESKIN:
ANNOUNCEMENTS:
Convergence at Shamrock