F3 Knoxville

Tag: Chaucer

Jackmuda Benchgunner 8 Count

THE SCENE: 24 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7 enjoyed good livin before workout (2.5 mile ruck)

SSH x 30 IC

4×4 x 10 IC

Over Head Clap x 30 IC

8 Ct Body Builders x 5
THA-THANG:

Black Jack: 1:20 exercise BBS:Merkin. Complete 1 BBS, run to cone (30 yds), do 20 merkin. Count up BBS to 20 and count down the merkin to 1.

Bench Work: 4 stations of 2 exercises all 15 reps.

  1. Step up and bench dips
  2. Bulgarian Split Squat and wide merkin
  3. Side step up and decline CDD
  4. Box Jump and “reglar” merkin

Bearmuda Triangle: Three cones equally spaced (approx 20 yards)

Cone 1 = one burpee, bear crawl to Cone 2 = two burpee, bear crawl to Cone 3 = three burpee. Complete three rounds.

Gunners: 10 American Hammers, 10 Jump Squat then sprint 50 yards.

MARY:
8 count body builders x 10 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As we approach Christmas remember that it is not a “story”. It is literal. God came to earth. His Glory was revealed to the shepherds. Angels, stars, Kings, Joseph, Mary. All literal. Not just a sweet story.
MOLESKIN:

ANNOUNCEMENTS:

Brickyard Biscuit Bear

THE SCENE: 31 degrees, cold, quiet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 15,

LBAC IC x 15 (forwards and backards)

Overhead Claps 4-count IC x 20

S.S.H. IC x 15

THA-THANG:
PAX grabbed their CMUs for slowsey from AO to the sidelot. Between each 3rd parking stall were 30 reps of 5 different exercises. PAX bear crawled with CMU (pushing or  sliding) to each stall completing the exercises.

  • 1st stall – Merkins
  • 2nd stall – Carolina Dry Docks
  • 3rd stall – 4-Count Mountain Climbers
  • 4th stall – 4-Count SSH
  • 5th stall – Squats

After completing 1 round, run 1 lap around lot. After completing 2 rounds, run 2 laps, and so on. PAX finished 5 rounds.

MARY:
Moroccan Boat Party IC x 20

COUNT-OFF & NAME-O-RAMA
A-Rod, Erector, Vagabond, Switchgrass, Herbie, Tractor, Tuba, Spotter, Chaucer, Pabst, Fast-n-Easy

CIRCLE OF TRUST/BOM:
Mark 9:50 tells us “Salt is good, but if it loses its saltiness, how can you make it salty again? Have salt among yourselves, and be at peace with each other.” F3 men  provide encouragement and support for one another to help keep our “saltiness.”

MOLESKIN:
Prayers for Oscar and Simmons, Mr. Wedgie, and Belding this week

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other 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!

Chopping Wood on The Moroccan Boat

THE SCENE: COLD but warmed by the fire of Christ within the PAX!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Short and sweet – SSHs (IC) Cherry Pickers (IC), High Knees
THA-THANG:

  • PARKING LOT ASSAULT – rotating bear crawls and lunges across entire student parking lot. Felt like July after.  Mosey….
  • WOOD CHOP GRINDER – 5 rounds of 20 Wood Choppers w/CMU, 20 Squats w/CMU, 20 Curls w/CMU, 20 Lat Rows w/CMU, 20 Merkins, Run up hill stairs and touch building, Rinse and repeat.
  • To boost morale, QIC introduced the all new “Moroccan Boat Club” exercise: on 6, boat position, while doing 4ct Moroccan Night Clubs. (X25) (IC). Mosey….
  • ROUTE 66 – Stop off at Sophomore Parking lot for a quick Route 66. ×1 Burpee increase with every pole (6 poles, 21 Burpees total). Mosey to AO….

MARY:
7th Cicle of Plank Hell – PAX formed circle in plank position, go around circle, increasing PAX Merkins every round. Cashed out with 30 4 Ct Flutterkicks.

COUNT-OFF & NAME-O-RAMA
12 Strong
CIRCLE OF TRUST/BOM:
Just before he passed away, 99 year old Rev. Billy Graham was asked what, if anything, surprised him about life. His response was “the brevity of it.” Life on earth is short.  We need to prioritize, re-focus from time to time on what is truly important.  Our relationships with others are the only thing we will carry with us into eternity.  What is more important? Prioritize them now, spend quality time with your spouse, children, siblings, parents, co-workers, etc. Focus on genuine, beneath the surface conversations with others and develop/cultivate meaningful, God-Centered relationships with them. Your warmth will represent Christ well.
MOLESKIN:
Special points to Bagger, Chaucer, Doubtfire, and FastnEasy for showing up to pre-ruck the JUCO mountains with QIC.
ANNOUNCEMENTS:
3rd F coming up

Barely

THE SCENE: 31 Degrees Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Overhead Claps (4ct) IC

Merkin (4ct) IC

8 Count Body Builders x 10 IC
THA-THANG:

Bojangles Biscuit with Blueberries 3 laps

  • 10 Burpee at each corner
  • Sprint the long and run the short sections of square

Dan Taylor: 1 squat:4 lunge, 2:8, 4:12, 6:16, 8:20

Deconstructed Burpee 10:1

  • Squat
  • leg thrusts
  • Merkin
  • leg thrusts

Burpee Dan: 1 burpee: 4 lunges, 2:4, 3:8, 4:12, 5:16, 6:20

MARY:
Good Morning Abbey x10 (Trial Run)- These didn’t work out too good.

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

CIRCLE OF TRUST/BOM:
Thank you to the HIMs that make up the Brickyard PAX. This is your AO, your town, your community. Keep growing this group.
MOLESKIN:
Be the man of the house and eat the turkey wing first. Don’t let anyone else near it!
ANNOUNCEMENTS: