F3 Knoxville

Tag: Fast-n-Easy

Brickyard Bearcrawl Association

THE SCENE: 70 and beautiful!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squat in cadence 50

Merkins in cadence  20

Cherry Pickers 10

Little this / That

Imperial Walkers

Baby Arm Circles forward – backwards

THA-THANG:

Choices A /B

A ) Bear crawl forward 5 Squats – Crawl Bears back 5 Squats

Lunge forward 5 squats – Lunge Back 5 Sqauts

Duck Walk forward 5 squats – Duck walk back 5 squats

B ) Brickyard Bear Crawl ( a good Merlot Maker!! )

Bear crawl drive 1 merkin , bear crawl back 2 merkins, up to 11

Mosey to back lot,

cone 1) 5merkins, BBS, Squats, CDD, LBC, Tempo Squats

run to middle cone 5 Burpees

cone 2) 10 reps

middle cone MTN Climbers

cone 3) 15 reps

middle cone 15 squats

cone 4) 20 reps

middle cone 20 Body Builders

back to the start, and choose a cone.

cone we chose was repeat in 5,15,10,20 sequence

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Golden Rule!!
MOLESKIN:

keeping members of our PAX in mind while healing, traveling, changing jobs, and all others suffering
ANNOUNCEMENTS:

TTTP,

Save my Plantar Fascia!

THE SCENE: 65 degrees and humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10 IC, Cherry Pickers x 10 IC, Plank Jacks x 20 IC, Upside down MKNS x 20 IC, LBAC x 10 IC (B)
THANG 1:  Partner Up

  • P1 OH Press w/ CMU while P2 Bear Crawls to end of P lot and back – flapjack
  • P1 CMU Curls, P2 crab walks to end of lot, duck walk back- flapjack
  • P1 CMU wonder-bras (row/horizontal press), P2 Broad Jumps to end of lot. side shuffles back 1/2, then switch sides- flapjack
  • P1 CMU Squats, P2 Lunge both legs then Burpee (alt) to end of lot then lunge back- flapjack
  • Quick feet on curb x 1 minute
  • THANG 2: Partner Up
  • P1 walks w/ CMU b/w p-lot spaces doing 5 incline MKNS on each line while P2 runs around p-lot back to P1- flapjack until make it all around the lot spaces

MARY:
Everyone hold CMU overhead for as long as possible, each man down then does BBS until last man standing:  Fast n Easy and Switchgrass made it to the end of session together.
COUNT-OFF & NAME-O-RAMA
Switchgrass, Fast N Easy, Mr. Wedgie, Herbie, Tractor, Natty

MOLESKIN:
James 1:22
ANNOUNCEMENTS:

Wedgie is off to Poland, travel prayers for him.  Natty is out for a while to heal this awful plantar fascitis

Duck Poop Deck of Death

THE SCENE:

Seven men assembled for the inaugural JUCO Wednesday morning beat down.  The rain held off and the Q tried to bring some Florida sunshine, but unfortunately could not find his Florida oranges.  The PAX had to summon energy from within to tackle the Deck of Death.

The LORD’s Prayer

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Leg and upper body stretches
  • 25 SSH  (F3 count)
  • 15 Merkins (F3 count)
  • Mosey thru PSCC

THA-THANG:

Deck of Death:
Broke into two teams to sweat it out in front of an angry group of ducks.
Groups alternate Merkins/Flutter kicks while group member runs to get a card
Exercise (reps according to card, face card-10, Ace-11)
Hearts: Mtn. Climbers (F3 count)
Diamonds: Man Makers (8 count) [The PAX favorite!]
Spades: Air Squats
Clubs: Shoulder presses w/ rocks

The two teams were neck-and-neck on card count to avoid the 20 burpees for the losing team.  Due to time limits, an IOU had to be taken for the burpees.  The Q was puzzled on what happen to the Joker cards.

COUNT-OFF & NAME-O-RAMA

Booster, Fast-and-Easy, Chaco, Trolley, Snaggle-tooth, Waxjob and Speedo

CIRCLE OF TRUST/BOM:

We were reminded of the Fellowship part of F3 and the importance of friends while balancing family, jobs, and life in general.  The Q read an excerpt of a bio of Major Stephen Reich from a recent Operation Red Wings GRT in Tallahassee:

Major Stephen Reich was born on May 22, 1971, in Cleveland, Ohio. He entered the U.S. Military Academy at West Point on June 28, 1989, and was commissioned a 2nd Lt in the U.S. Army on May 29, 1993. He was killed in action during Operation Red Wings when the MH-47 helicopter he was piloting was shot down by an enemy rocket-propelled grenade on June 28, 2005.

A plaque rests on the back of a stone bench near the Shepaug River in Hidden Valley, part of Steep Rock nature preserve. The bench and a nearby bridge were dedicated in Stephen’s honor. The top of the plaque reads: “If you would seek his monument, look about you.” The quote is derived from the monument of Christopher Wren in St. Paul’s Cathedral in London.

MOLESKIN:

The PAX is doing well.  Prayers were sent out for those gearing up for school.  Also requests made to keep those battling addiction and continued healing and recovery in our hearts.  Congrats to Trolley on his 13 year anniversary!

ANNOUNCEMENTS:

  • August 4 – 2nd F event
  • August 11 – 3rd F event

Deck of Life

THE SCENE: Warm, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles (ED EA IC) x 15

Michael Phelps

SSH x 30

Round the clock merkin

5 Burpee on your own
THA-THANG:
Deck of Life: Spread 52 card deck out (face down) and have PAX circle up around. Take turns picking up cards. No breaks and get through deck in 30-35 minutes

  • Hearts = Burpees
  • Diamonds = Squat Jumps
  • Club = V-up
  • Spade = Hand Release merkin
  • Ace = 1 minute plank
  • Joker = 1.5 minute wall sit

MARY:
With CMU: 25 swings, 25 rows, 25 overhead, 25 curls

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Continued homework assignment: Have a deliberate conversation with your neighbor and get to know them. Do what we are called to do.
MOLESKIN:

ANNOUNCEMENTS:
TTTP CSAUP Event August 25. Be there.

Soggy Biscuit

THE SCENE: Storms and heavy rain overnight, but stopped just in time for our 6:00 start.  Wet with puddles for Fast-n-Easy to play in.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 SSH IC
  • 10 Cherry Pickers IC
  • 10 LBAC each way IC
  • Mosey 1 lap around front lot

THA-THANG:
Seabiscuit

Perform: 10 merkins, 15 squats, 20 BBS

Run 1 lap around front lot, repeat exercises, then 2 laps, etc… up to 6 laps and then back down to 1.

All worked hard and covered a minimum of 3.5 miles.  Most finished over 4 and I believe a couple finished a few extra laps to hit that 5 mile mark for the day.

MARY:

COUNT-OFF & NAME-O-RAMA

Simmons is included, but isn’t in the Tag list.

CIRCLE OF TRUST/BOM:
The t-storms overnight reminded me how we all will go thru storms in life.  If we aren’t in one now, just wait, one will come.  Those storms are when we need to rely on God.  Like when the disciples were in the boat with Jesus during the storm, He used it to increase their faith and draw them closer to Him.
MOLESKIN:
Thoughts for A-Rod as he does the Atlanta ruck event.  Prayers for 2 families that have unexpectedly lost the dad at a young age.  Busy time at work for Wood Tick and coming up for Mr Wedgie’s wife.
ANNOUNCEMENTS: