F3 Knoxville

Tag: Fast-n-Easy

Remember

THE SCENE: Like being inside a mouth
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Fast-n-Easy, Switchgrass, Simmons, A-Rod preruck with sandbag up Brickyard hill.

SSH x 30 IC

ISW x 20 IC

8 Count x 10 IC

Overhead claps x 40 IC
THA-THANG:

Mosey to short hill

Heartbreak 1, 2, 3: Partner up. At bottom of hill complete with partner a total of 100 merkin, 200 BBS, 300 Squat. While one person is doing exercise other is running up hill.

Mosey back to AO

Dan Taylor: 1 squat:4 lunges length of parking lot

Bear Crawl Work: Complete 50 Mtn climbers (4 ct), 75 overhead claps (4 ct), 75 lunges. After completing each exercise bear crawl to marked location and back then begin the next exercise.

MARY:
8 count x 20 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember what Jesus has done for you. Micah 6:8
MOLESKIN:

ANNOUNCEMENTS:

The Guardrail Shuffle

THE SCENE: only 76 degrees but felt like 90.  Sticky as all get out.
WARM-O-RAMA:
SSH, Merkins, Lunges, Freddy Murcuries, Side Lunges, American Hammers, Burpees
THA-THANG:  The Guardrail Shuffle

25 Minute AMRAP of this loop.

Start at guard rail.  Do 10 Derkins (feet on the guard rail).  In between each Derkin (decline merkin) do one side crawl (shuffle) to the right while keeping your feet on the guard rail.  So you remain declined for the whole set of 10 Derkins.  Then stop your Derkins and get up and do 10 burpees.  Then go back to the guard rail and do 10 more shuffling Derkins followed by 10 more burpees.  Finish the set with 5 Sh-Derkins and 5 burpees.

Then do 25 (single count) Lunges, moving towards the corner stop light (entrance to JUCO).  After Lunges, mosey to stop light.

At the stop light do a backwards bear crawl down the street (~35 yards) to the mid way light pole.  Then turn around and do a fowards bear crawl to the next stop light which is almost to the parking lot entrance.

Finish up the loop by sprinting (100%) from the parking lot entrance to the beginning of the guard rail where we started.   Mark your lap (reps) down on chalk.   ~6 minute rounds.

We almost completed three rounds but wanted to leave a little time for a little Burpee Machine Mary.

MARY:
5 minutes of an enlarged “Burpee Machine” .  5 stations of a continuous de-constructed burpee.  1) Plank 2) Merkin 3) Frogs (knees to elbows — forgot this station) 4) Squats 5) Squat Jumps 6) SSH

CIRCLE OF TRUST/BOM:
Continuing the Parenthood weekly theme – God is our perfect father. He is loving and gracious to you fathers. He is the perfect example of 1 Corinthians 13.  Seek him and lean on him during your times of fathering your own children.  Little by little (as a father does) he will grow you, give you more, challenge you more.  Ask from him, and he hears and gives . He does not give stones or snakes , but instead gives good gifts that fulfill and sustain us.

Matthew 7:7

7 “[c]Ask, and it will be given to you; [d]seek, and you will find; [e]knock, and it will be opened to you. 8 For everyone who asks receives, and he who seeks finds, and to him who knocks it will be opened. 9 Or what man is there among you [f]who, when his son asks for a loaf, [g]will give him a stone? 10 Or [h]if he asks for a fish, he will not give him a snake, will he? 11 If you then, being evil, know how to give good gifts to your children, how much more will your Father who is in heaven give what is good to those who ask Him!

Referenced a long time favorite pastor of mine and his series “A Perfect Father” (Louie Giglio) https://passioncitychurch.com/gathering/a-perfect-father/

MOLESKIN:
Pray for Mandoline’s buddy who is / has gone through a 5 heart bypass surgury.  And our wives who are feeling stressed during job transitions.

ANNOUNCEMENTS:
Cheer on Fast-N-Easy as his Brickyard competes in a 7 minute Burp-off tomorrow.  I think this months challenge is burpee totals. So stay tuned for an up and coming “utterly stupid” (CSOP??) & “seabiscut” combo thing-a-magiggy I’ve dreamed up to add some excitement to just doing regular burpees.

Weight for the Fun

THE SCENE: Clear, 72°F, Feels like 74°F, Humidity 90%, Wind 1mph from SSW – by Klimat.app

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH 20x IC
  • Imperial Walkers 20x IC
  • Tempo Squats 20x IC
  • Little of this, little of that, Some of these and Some of those

THA-THANG:

  • BruteForce Sanddeck
    • Ace of Spades
      • Tabata – 8 rounds, 20s work, 10s rest
        • Body weight squats
        • Merkins
        • BBS
    • Two of Spades
      • 5 Rounds with CMU/Sandbag/Ruck
        • 10x Rows
        • 10x Floor Presses
        • 10x CMU/Sandbag/Ruck Swings
  • Mosey around the Parking lot with weight
    • Three of Spades
      • AMRAP in 12 min
        • 400m run (2 laps around the parking lot)
        • 10x Front Squats
        • 10x Push Press
        • 10x Burpees
    • Four of Spades
      • 5 Rounds
        • 5x CMU/Sandbag/Ruck Get-ups
        • 10x CMU/Sandbag/Ruck High-Pulls
        • 15x Cleans
        • 20x Push-ups
  • Slick mosey (no weight) around the parking lot

MARY:

  • Captain Thor 5x BBS/20x Hammers
  • Around the circle for PAX callout exercises
    • A-Rod: 20x Flutter Kicks IC
    • Simmons: Boat/Canoe
    • Barney: 20x LBC IC
    • Biohazard: Ring of Fire (Legs up, PAX runs and pushes legs down)

COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Fast-n-Easy, Biohazard, Oscar, Belding, Kick-Flip, Simmons, Barney (From Memphis), and FNG Pom-pom

CIRCLE OF TRUST/BOM:

Hesitation – Jocko Willink
Amazon Music – https://www.amazon.com/dp/B076HN6PXJ/ref=dm_ws_tlw_trk25

Hesitation is the enemy. Don’t it allow those moments to pass us by. Move forward, do not wait, take a chance and step out into the unknown.

MOLESKIN:
Continue to keep Matt from Jefferson City in your thoughts and prayers.
ANNOUNCEMENTS:

Brickyard Competition Bear Crawl Team

THE SCENE: 73 and HUMID!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Old School Stretches.  Legs, back, arms, SSH

tempo merkins, then merkins in cadence RR

tempo Squats
THA-THANG:
Insert information about the workout.

  • mosey to the back lot, then continue to mosey to the track,
  • 50 merkins, BBS, Squats, SSH Bear Crawl on the straights, and lunge on the curves.
  • RR 25 reps with a NUR and Run in between

MARY:
Flutters, Dollys, leg lifts
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Amazon Abort co-Q

THE SCENE: Forgot to look, felt like about 75* and humidity wasn’t yet too bad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Led by Amazon:
BAC forward x20 IC (evidently at Brickyard these are know as manly arm rotations)
BAC backwards x20 IC
Moroccan night clubs x20 IC
OH claps x20 IC
Led by Abort:
Pulse squats x15 IC
Tempo lunge x10 IC
Cobras x10 IC
Amazon:
Sumo squat x10 IC
THA-THANG:
Mosey across Emory Road to the First Tennessee bank parking lot and pair up.  Dora style work, one partner does Galway Hookers across parking lot (4 lunge steps, 1 supersquat, 4 lunge steps, 2 supersquats, continue) to cone and the run back.  The other partner works through:

  • Burps x100
  • Calf raises x100 (on 4-ct)
  • 200 high knees (left/right 1)

Once the partner returns, swap and continue through the exercises.  All groups ended about the same time, so a quick mosey through the parking lots, and back across Emory Road right in front of splash pad.  Quick round of ATM’s to even out the leg work we just did, then continue mosey to pick up a pet rock at the lot just beyond the park.  Grab your rock and mosey with it across Emory to the Health and Wellness parking lot (fitting right?).

Four corners routine, sort of.  Each exercise set with rocks, then run carrying rock overhead to the next corner.

  • Front rock raises x20
  • Eight count bodybuilders x10
  • Rock OH squats x20
  • Brickyard manmakers x10

Finish the four corners, then rinse and repeat for a second round.  After a quick joke about a third round, its time for the shoulder shredder.  Overhead claps on a 4 count, stopping every quarter to pick some cherries.  TAKE US TO 100!

Get rock overhead and mosey back across Emory Road for the last time and take the rock back and return it.  Mosey back toward start point for a little cardio.

Sprints are around 30 yards, all done together.

  • 80% sprint, immediately followed by 10 merkins on 4-ct IC
  • 80% sprint, immediately followed by 10 cobras on 4-ct IC
  • 100% sprint, AYG, immediately followed by 20 SSH IC

MARY:
Flutter kicks x20 IC
BBSUs x20 OYO
Flutter kicks x20 IC
BBSUs x20 OYO
Boat/canoe cash out – in canoe doing flutters, Moroccan night clubs, OH claps
COUNT-OFF & NAME-O-RAMA
9 strong with plenty of visitors: Herbie, Biohazard, Fob, Manilow, Pele, Lilydipper, Fast N Easy, Amazon, Abort
CIRCLE OF TRUST/BOM:
Amazon spoke about the importance of focusing on others who might be struggling.  Lessons he has learned in GORUCK events, specifically his most recent HTL.  During those events, and in life in general, we find ourselves struggling and contemplating giving up.  But if you look around, there is generally someone worse off than we are.  If you focus your energy on them and helping them keep moving, its funny how you forget the pain you’re in or how tired you are.  Focus on helping someone else, and you’ll be amazed how far that takes you as well.  AYE!!