F3 Knoxville

Tag: Fast-n-Easy

Tour of Downtown Powell

THE SCENE: A balmy 36 degrees.  Clear skies.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop
  • Baby Arm Circle
  • This Right Here
  • That Over There
  • Susan Somers

THA-THANG:
Tour Of Downtown Powell – Three Laps around the circuit below

  1. Powell High School – Curls for the Girls with CMU
  2. Frontier Phone Company – Mountain Climber Merkins
  3. First Tennessee Bank – ATMs
  4. Steamboat Subs – Monkey Humpers
  5. Half Time Pizza / Cajun Cookhouse – WMDs
  6. Splash Pad – Squat Jumps

Walls of Jericho – 7 reps of 7 exercises followed by 7 laps around a building to tear it down

  1. BBSU
  2. Merkins
  3. Squats
  4. Flutter Kicks
  5. Carolina Dry Docks
  6. Iron Mike
  7. LBC

Train Tracks – after a mosey to the Powell High football field – modified Indian Run starting on the goal line – first man runs to 5 yard line then lays down, next man run over him and lays on the 10 yard line, next man runs over both and lays on the 15.  When last PAX has run over the 5 yard line, first man gets up and runs over all PAX members and lays down on the next yard markers.  Down to one endzone and back to starting point

Return to AO
MARY:
No time here…
COUNT-OFF & NAME-O-RAMA
11 total including one FNG – we christened him “Zamboni” for busting his tail while reffing his first Ice Bears game
CIRCLE OF TRUST/BOM:
Psalm 46:10 – “Be Still and Know that I am God” – Encouragement today to trust that God has you and takes care of you.  As the chaos of life can overwhelm us take comfort in the fact that God is in control.  Don’t panic…relax and Be Still.

MOLESKIN:
Prayers for Logan (a teenager) as he battles cancer in Madisonville.  Continued recovery for the Brickyard PAX as we fight off the flu.

ANNOUNCEMENTS:
Lifehouse Coffee was on point this AM

Just to Keep Warm

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THE SCENE: Clear, 24 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walker x 15 IC

Lunge –
Left leg (out, back, left, right) x 10

Right Leg (out, back, left, right) x 10

T-Plank Arm Circles x 10 EA/ED IC

SSH x 35

THA-THANG:

Station Laps: Complete first exercise at cone, run lap around all four stations, stop and next station complete exercise, run lap. Two rounds

Station 1: Round 1 – Flutters x 20 4ct; Round 2 – Jump Squat x 20

Station 2: Round 1 – Burpee x 10; Round 2 – LBC x 20

Station 3: Round 1 – Lunge x 10 each leg; Round 2 – CDD x 20

Station 4: Round 1 – Squat x 20; Round 2 – Smurf Jack x 20

Black Jack: In parking lot. 1 merkin on one side run to other side and do 20 BBS. Merkins increase by one each time and BBS decrease by one each time.

MARY:
Capn’ Thor – 1:4 exercise (1 BBS:4 Hammers) ended at 5:20
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do not get distracted. Keep your priorities straight each day. F3 does not need to be first, it is great to be out with everyone, but our families and responsibilities to them come first. Keep the Word in your daily life. Pick what works for you and keep it there each day. Stay focused, it is a long year. Take it day by day.
ANNOUNCEMENTS:
Pray for our City, community, and PAX as flu and other viruses cause many to be out sick.

A Naturally Light Leg Adventure

THE SCENE: FRICKIN COLD
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squat x 10 IC, High Knees x 20 IC 4 CT, Arm Circles x 10 IC 4 CT (ED), SSH x 25 IC 4 CT, Hand Release Merkins x 10 OYO
THA-THANG:

  • Butkus- Rapid Curb Step Ups 3 x 1 Min
  • Aiken Legs (No Rest)  20 Squat, 20 Box Jump, 20 Lunges each leg.  Rinse n Repeat x 4
  • MOSEY to back parking lot in Black Snake Formation
  • BOMBS (Partner Up):  Burpees x 50, Outlaws x 100, MKNS x 150, BBS x 200, SQUATS x 250
  • MOSEY to Front Lot
  • Leg Blasters:  20 Squat, 20 Lunge, 20 Bobby Hurley’s x 2 rounds
    MARY
  • Bicycles
  • Flutters
  • Crab Humpers

COUNT-OFF & NAME-O-RAMA
PAX count 9: Fast & Easy, Mr. Wedgie, Natty, A-Rod, Tractor, Herbie, Crossroads, Whammy
CIRCLE OF TRUST/BOM:
Don’t take for granted the relationships you have.  Marriage is sacred and it isn’t easy.  Encourage those when you can that find themselves in relationship trouble, whether a spouse or a friend.
MOLESKIN:
Prayers for Fast n Easy’s sister and A-Rod’s friend whose son is in some trouble
ANNOUNCEMENTS:

Thanks to all who put up with me today…unless you left early, each participant received a present in the form of a can of Natty Light!

Nattorious B.I.G. say No to Negativity

THE SCENE: 43 degrees and Windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Goofballs x 20 IC, Baby Arm Circles x 11 each way, Hillbillies x 20 IC, Happy Jacks IC x 4 sets
THA-THANG:

  • Spartan- Sprints 20 x 100 yds / 10x 20 Merkins
  • MOSEY 200 yds
  • BLIMPS (5 Burpee /10 Lunge / 15 IMP WLKR / 25 PLK JKS / 30 SQUATS
  • Backwards RUN to Planter Box
  • Step Ups x 20, DIPS x 15, Box Jumps x 10, Crawl Bears x 5
    MARY
  • Outlaws x 10 IC each way
  • Good Morning Abby x 10
  • Reverse Crunch x 15
  • BBS x 10
  • Box Cutters x 25
  • SSH x 40

COUNT-OFF & NAME-O-RAMA
PAX count 3: Fast & Easy, Mr. Wedgie, Natty
CIRCLE OF TRUST/BOM:
There is a difference in people, but that little difference makes a big difference.  The little difference is attitude.  The big difference is whether it is positive or negative.  You are the sum of the people you are surrounded by most.  Stay positive my friends!
MOLESKIN:
Prayers for healing for Herbie and Tractor.  Prayers for Mr. Wedgie’s friend Seth whose facing time in the Pen and that he receive the Lord’s message in guiding him back on the right path to salvation
ANNOUNCEMENTS:

Do I Need to bring the new Natty Rush next time to get more of you to show up?  Let’s grow The Brickyard and spread the Good News!

Standard Work Day

THE SCENE: Overcast 32 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x 10 IC

Tempo Squat x 10 IC

SSH x 30 IC

Imperial Walker x 10 IC
THA-THANG:
Wheel of Animal Walk:

  • Frog Hop across parking lot (hands on head). 10 Merkin on curb
  • Bear Crawl across parking lot. 10 merkin Left hand on curb
  • Duck Walk across parking lot (hands on head). 10 merkin Right hand on curb
  • Crab Walk across parking lot. 10 merkin with feet on curb

Super 21: Perform 1 squat/1 BBS, 2 squat/2 BBS, etc

  • Squat/BBS Reps 1-10
  • 21 standard merkin
  • Squat/BBS Reps 11-15
  • 21 CDD
  • Squat/BBS Reps 16-18
  • 21 Ranger Merkin
  • Squat/BBS Reps 19-21
  • 21 Mountain Climbers (4 ct) IC

Suicide Ladder:

  • Sprint to first cone and back and do 10 Monkey Humpers
  • Sprint to second cone and back and do 15 burpee
  • Sprint to third cone and back and do 20 smurf jacks

Lunge down length of long parking lot and Bernie back

11s: Dips and inclined merkins at planters

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

CIRCLE OF TRUST/BOM:
Our actions/decisions affect more than just ourselves. The effect on those around us to people beyond what we can see or ever know is unknown. There are consequences to our actions. Jesus Christ took the punishment for all sin. He took all of it before we knew Him out of love. Accept you mistakes, deal with the consequences, seek forgiveness. Above all know you are loved and you can get up and continue to move.
MOLESKIN:
Pray for friends step-son as he deals with decisions he has made.
ANNOUNCEMENTS:Fast-N-Easy VQ Thursday!!!!!