F3 Knoxville

Tag: Fast-n-Easy

Better Than Burpees

THE SCENE:

32 Degrees Clear & Calm, Warmer than it’s been lately.

F3 WELCOME & DISCLAIMER

Yes.

WARM-O-RAMA:
SSHs, Cherry Pickers, LBACs, Stretches, Etc.
THA-THANG:
We did a HAMM.

Hairy Rockettes X 25

ATM’s X 1

Murder Hornet X 2

Murder Hornet = Murder Bunny 10 yards followed by 10 Brickyard Body Builders (8 Ct Body Builder w. CMU), 10 Lunges w. CMU, 10 BBS’s w. CMU.  Repeat the entire sequence twice. Bear Crawl with CMU Drag back to Starting Point, Rinse & Repeat.

We then did some: Gorilla Humpers and a sequence up and around the PHS steps that included: Bear Crawling, Sprinting, Crab Walking.

MARY:

LBC’s, Flutter Kicks, Freddy Mercury’s

COUNT-OFF & NAME-O-RAMA

Hamm, FnE, Herbie, Biohazard, & Spellcheck

CIRCLE OF TRUST/BOM:
At any given time, and for better or for worse, our thoughts and behaviors are flowing from the values of the world, the values of our family of origin, or the values of the Gospel. We do well to be mindful of this. See Emotionally Healthy Spirituality by Peter Scazzero

MOLESKIN:

Good Work!

ANNOUNCEMENTS:

N/A

Santa likes Fireball

THE SCENE: A crisp and clear 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did a jinglebell jog to the gas station, whilst performing Single leg jump skips and Butt kicks and being ridiculed by the mumble chatter Brickyard is so well known for.

At the gas station the warmarama pursued with 10 SSH’s IC, 10 Imperial Walkers IC, 10 Chinook SQTS (B) IC (A-Rod seemed to think this was amusing, but his head has turned into a Spud since returning from Idaho), 10 Windmills IC, 10 Thai Fighters IC (B)
THA-THANG:
The PAX attempted to form two staright lines but they were not so good at following directions.  They were in training to run Santa’s sleigh and started in pairs taking off every 5 seconds, or 3, or 2?  Cones set up to mark their distance:

  • Dasher 25 yds
  • Dancer 50 yds
  • Pracncer 75 yds
  • Vixen 100 yds
  • Comet 100 yds
  • Cupid 75 yds
  • Donner 50 yds
  • Blitzen 25 yds
  • and in pairs, Rudolph teamed the lighted sleigh 100 yds and back.  One Rudy carried a sand pail during each sequence.

Next we continued the 12 days of X-mas theme ascending days and also descending order.  A mandatory Mulligan chosen wisely by each team to carry Santa’s sleigh around the parking lot.

  • On the first day of Christmas my Q gave to me…a lap around a parking lot of trees
  • On the second day of Christmas my Q gave to me…2 Monkey Humpers
  • On the third day of Christmas my Q gave to me…3 French High Knees
  • On the fourth day of Christmas my Q gave to me…4 Calling Burpees
  • On the fifth day of Christmas my Q gave to me…5 Diamond Merkins
  • On the sixth day of Christmas my Q gave to me…6 Geese a Laying Leg Lifts
  • On the seventh day of Christmas my Q gave to me…7 Swans a Squat Jumping
  • On the eight day of Christmas my Q gave to me…8 Maids a Mountain Climbing
  • On the ninth day of Christmas my Q gave to me…9 Lady’s Jump Lunging
  • On the tenth day of Christmas my Q gave to me…10 Lord’s a Leaping (Michael Jordan’s)
  • On the eleventh day of Christmas my Q gave to me…11 Pickle’s Pounding
  • On the twelfth day of Christmas my Q gave to me…12 Drummers Jumping (SSH’s)

MARY:
Just a cou[ple min left to do 20 Hellow Dollies IC and 20 flutter kicks IC
COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Hamm, Fob, Fast-n-Easy, Simmons, Biohazard, Natty, Dr. Feelgood

CIRCLE OF TRUST/BOM:
“The heaviest of burdens that we carry are the thoughts in our head”
MOLESKIN:
Prayers for Boogaloo, Gepetto’s family, Natty’s friend Mike Morton and the loss of his father
ANNOUNCEMENTS:
No Q on Christmas but a possible one Friday TBD

Let’s do a little work

THE SCENE: 30° and crisp and ruck required
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 reverse merkins

10 cherry pickers

40 SSH

10 windmills

10 tempo squats
THA-THANG:
Every-other parking stall

1-merkin ruck on

1-MR. Rucktacular

1-BBS

Dora – 300 curls, 400 overhead press, 500 rows

50yrd bear crawl down and back

MARY:
Curl-of-fire
COUNT-OFF & NAME-O-RAMA
5 HIMs put in some work
CIRCLE OF TRUST/BOM:
Be the leader and role model that you are intended to be.

Infamous

THE SCENE: Clear 30 degrees and cold (a double glover)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
12 Windmills IC, 7 Burpees, 19 Baryshnikov SQTS IC, 41 SSH’s IC
THA-THANG:   Everyone has on their ruck for entire workout except the damn Q who forgot his
Mosey to Rock pile

  • 12 MKNS & 7 Bobby Hurley’s
  • p/u a rock and run to track
  • Run lap around track, hitting bleachers / stairs all around
  • After each lap, in the Endzone perform 12 BBS & 7 Burpees, bear crawl with rock & ruck to the 19 yd line and perform 41 Goblet SQTS
  • Repeat lap sequence for a total of 19 min & 41 seconds
  • return rock to pile and back to AO

MARY:
12 superman’s IC, 7 Bruce Lee’s IC, 19 Hello Dollies IC, 41 Flutterkicks IC, Round 2= 12 Gas Pumps IC, 7 Captain Thors…then we ran outta time
COUNT-OFF & NAME-O-RAMA
Herbie, Geppetto, Fast-n-Easy & Natty
CIRCLE OF TRUST/BOM:
the true history of 12/7/1941 was not only an attack on Pearl Harbor, but also the US territories of the Phillipines, Guam, Midway, Wake Island and British colonies of Malaya, Singapore and Hong Kong as well as Thailand.  Remember the sacrifices our troops and allies made for freedom!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Brickyard 4 Year Anniversary

THE SCENE: Overcast clouds, 49°F, Feels like 45°F, Humidity 79%, Wind 8mph from WNW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x10 each direction IC
  • SSH x 25 IC
  • Tempo Squat x 10 IC
  • Tempo Merkin x 10 IC

THA-THANG:

Mosey to the front of the school
Brickyard Bear crawls – Ascending curb crawl (1 to 13 merkins with bear crawl)

Mosey to the back lot (with a locked fence at the shortcut)
Kracken:

  • 4 stations, 3 exercises at each station, start at a station, do exercise, run a lap and move to the next station. Continue until 12 laps are completed.
    • Station 1: 15x Squat, Jump Squat, Smurf Jack
    • Station 2: 15x BBS, LBC, Flutter (4ct)
    • Station 3: 15x Merkin, CDD, Shoulder taps
    • Station 4: 15x (4ct) Mountain Climber, Peter Parker, Hello Dolly

Mosey to the front. Stop at AOQs truck to drop off cones.
Burpee Dan back to AO. (1 burpee, 4 lunges)

MARY:
Hurricane Hoedown

  • 20x Flutterkicks
  • 20x Inclined Flutterkicks
  • 20x Flutterkicks with a BBS every 5

Dealers Choice

  • Peter Parkers
  • Crab reachers
  • Man Makers
  • Suzanne Summers
  • Australian snow angels

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are not made to be alone. This group of men are your brothers, they will be there when you need them.
MOLESKIN:

ANNOUNCEMENTS:
AOQ handoff this Saturday