F3 Knoxville

Tag: Fast-n-Easy

Humble And Boring

THE SCENE: Humid, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Toy Soldiers, Thai Fighters, Tempo Squats, Side leg stretches, On All 4’s- (B) Hip circles & Donkey Kicks
THA-THANG:
Mosey to track

  • 2 rounds of ATM’s (15 shoulder taps, 10 tempo MKNs, 10 fast MKNS) sprint to opposite end zone in b/w rounds
  • Burpee Mile:  48 Burpees- 12 each lap
  • Hindenberg BLIMPS:  4 corners of field, run in b/w each corner.  Do same exercise each round each corner
  • RD 1: 10 BBS
  • RD 2  20 Lunges
  • RD 3: 30 IMP Walkers
  • RD 4: 40 MKNS
  • RD 5: 50 Plank Jacks
  • RD 6:  60 SQTS

MARY:
Mosey back to AO
COUNT-OFF & NAME-O-RAMA
Lizzy, Biohazard, Fast-N-Easy, Geppetto, Gmail, Herbie, Spellcheck, Natty
CIRCLE OF TRUST/BOM:
We make heroes out of people who show up with the last minute save, but the real work is in not needing the last minute
MOLESKIN:
Date your wife
ANNOUNCEMENTS:
1776 on the 4th

Brickyard Gloom Track, Field and COP

THE SCENE: getting warm out thar
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Temp Squats
Temp Merkins, Claps: OH, Front
Tie Fighters-Arm Cirlcles, Few Manmakers Mosey to track & field
THA-THANG:
Partner up
Catch Me If You Can
Partner 1 performs 10 Bobby Hurley , and then sprints to catch the Partner 2, who has been running backwards. Teams complete 2 laps around track

Bropees here and there
Performing a burpee with a “bro” simultaneously so that on your squat jump up you execute a most excellent high ten.
here and there (40yrds)/ Exercise count decreases : 5,4,3,2,1
Method of travel: Wheelbarrow – switch as needed

Mosey back to shovelflag

Circle of Pain
Reps & Retribution
Reps: 100 Push-ups (adjust reps w/ time left if close)
Retribution: 25 SSH for breaking form
Finishers call out total, Pax responds w/ rep count
then finisher partners w/ lowest # to contribute.
but if one breaks form both do SSH

MARY:
Aust. Snow Angels
JLOs , Imperial Squat Walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are asked to have compassion: Col 3:12 Put on then, as God’s chosen ones, holy and beloved, compassionate hearts, kindness, humility, meekness, and patience. Romans 12:15 Rejoice with those who rejoice, weep with those who weep. Empathy should lead to compassion / grace How do we show Compassion? Pray, listen, help, financially. Put yourself in their shoes, speculate – maybe their home life is rough/ abusive. hurt people hurt people – lets show some grace. Jesus sets us an example: John 11:32 Now when Mary came to where Jesus was and saw him, she fell at his feet, saying to him, “Lord, if you had been here, my brother would not have died.” 33 When Jesus saw her weeping, and the Jews who had come with her also weeping, he was deeply moved in his spirit and greatly troubled. 34 And he said, “Where have you laid him?” They said to him, “Lord, come and see.” 35 Jesus wept. Hebrew 4:15 For we do not have a high priest who is unable to sympathize with our weaknesses, but one who in every respect has been tempted as we are, yet without sin.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Escape From Haw Ridge

BrickyardBricks

THE SCENE: 40 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Good Morning Abbies x 5, Alt Shoulder Taps x 30 IC, OH claps x 20 IC, Seal Claps x 15 IC, Morrocan Night Clubs x 20 IC, OH Press x 20 IC, Cherry Pickers Army Style x 15 IC, A little this and that arms
THA-THANG:
Mosey to splash pad

The MEAT: (RD1 x 50, RD 2 x 40, RD 3 x 20)- ALL with Bricks

  • Triceps Ext
  • Prone Plank Single arm rows (B)
  • Curls
  • OH Press
  • Bent over Flys
  • Double rows,
  • FWD Raises
  • Lat Raises
  • After RD- run 1 lap around splash pad then do 50 BBS, RD 2 – 2 laps and 75 MKNS, RD3 – 3 laps and 50 SQT Jumps
  • Back to AO

MARY:
Bruce Lees x 10 IC, Gas Pumps x 14 IC, Flutter kicks x 20 IC
COUNT-OFF & NAME-O-RAMA
Natty. Gmail, Fast & Easy, A-Rod, Super Trooper, Biohazard
CIRCLE OF TRUST/BOM:
lost message, but talked about comfort zone
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Don’t Blame Me

THE SCENE: Cold AND  Clear 27 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC, Toy Soldiers x 20 IC, Cherry Pickers x 10 IC, IMP SQT Walkers x 10 IC, Windmills x 10 IC, Tempo SQTS x 10 IC, Seal Claps / OH Claps / OH Press / Chinooks (B) x 20 IC
THA-THANG:
Grab CMU’s for a Nascar Circuit to the Abutment:  RD 1-20 Bobby Hurleys, RD 2- 20 Iron Mike’s, RD 3- 20 Apollo Ono’s, RD 4- SSH til 6 is up.

Indian Run to back lot (back man does 5 SQTS then catches up

Partner up w/ 4 stations.  Pair completes 100 of each exercise. One partner runs a full lap while other is working on the reps.  Move to next station after all 3 exercises performed 100  x

  • Station 1:  Hand Release MKNS, PLank Jacks, Regular MKNS
  • Station 2: BBS, Crab Reachers, LBC’s
  • Station 3:  Squats, IMP Walkers, Shoulder Taps
  • Station 4:  Linges in Place, MTN. Climbers, Calf Raises
  • Jog Back to AO

MARY:
Flutters, Gas Pumps, Hello Dollies, Freddy Merc’s, Bruce Lee’s, Captain Thors
COUNT-OFF & NAME-O-RAMA
8 PAX- Natty, Spellcheck, Simmons, Fast n Easy, Gmail, BELDING!!!, Drop Zone, Biohazard
CIRCLE OF TRUST/BOM:
Don’t get defensive, own it
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Handicapped Pyramid / Reps and Retribution

THE SCENE: The gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Cherry Pickers

Temp Squats
Claps: OH, Front

THA-THANG:

Handicapped Pyramid
5 Burpees
10 Diamond Push-ups
15 Bobby Hurley’s
20 X-Factors
Travel between exercises: Run
Handicap after each pyramid/round: (HIMs behind)x2x(ManMakers)

Reps & Retribution
Reps: 200 Push-ups
Retribution: 50 SSH for breaking form
Finishers call out total, Pax responds w/ rep count
then finisher partners w/ lowest # to contribute.

MARY:
No-time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Are we living like Stewards or Owners of the time, treasure and talents God has given us?