F3 Knoxville

Tag: Geppetto

The backyard is open

THE SCENE: 60 degrees and cloudy with a chance of meatballs
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 27 IC, T-Plank arm circles x 10 (B) both directions, Prone all-4’s hip circles x 8 bi-directional IC (B), Donkey Kicks prone x 8 (B) IC, Chinooks x 10 (B) IC, Seal Claps x 20 (B) IC, Manly Arm Rotations x 5 (B) IC
THA-THANG:
Mosey jog to the outer school wall and perform 20 Australian Nut Knockers x 20 IC followed by 10 Squat Jumps IC..then to the track

  • 1 lap around track to EZ bear crawl 15 yds do 15 MKNS
  • 2 laps around track to EZ duck walk 20 yds do 20 BBS
  • 3 laps around track to EZ crab walk 30 yds do 30 plank jacks
  • 4 laps around track to EZ lunge  40 yds do 40 SQTS

MARY:
10 supermans IC, 20 Box cutters IC, 20 Gas Pumps IC, 20 Crab reachers IC
COUNT-OFF & NAME-O-RAMA
A-Rod, Biohazard, Hamm, Herbie, Geppetto, Spellcheck, Natty, Simmons
CIRCLE OF TRUST/BOM:
The golden Rule
MOLESKIN:
Natty was a little miffed today and made some comments he regrets, asking for forgiveness
ANNOUNCEMENTS:
CSAUP 2/26

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.

Super easy AOQ handoff beatdown

THE SCENE: Few clouds, 54°F, Feels like 52°F, Humidity 82%, Wind 2mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Arm circles forward IC 15x
  • Overhead Claps IC 15x
  • Seal claps IC 15x
  • Amr circles backwards IC 15x
  • Tempo squats 10x
  • SSH 30x

THA-THANG:

  • Herbie starts with Q
  • Mosey to the planters. Partner up. 
  • Dora’s
    • 100 derkins
    • 200 dips
    • 300 step ups (2 CT left leg right leg)
    • Partner 2 runs to the bush and back while partner 1 does exercise
  • Hand off Q to Geppetto
  • 10 count Welsh dragons.
    • 4 step bear crawl
    • Merkin, plank jack, same shoulder shoulder taps = 1 rep
  • Mosey to the rock pile.
  • Diego’s
    • Grab a good sized rock
    • Partner up, partners do total reps
    • 100 curls
    • 200 overhead presses
    • 300 squats
  • Mosey back to the main parking lot, single file line and Indian run to the marathon station backer on the parking lot to the AO.

MARY:

  • Dealer’s choice.
    • Hello dollies on a 20 count.
    • Captain Thor’s six to and 24.
    • Freddie Mercury’s
    • Ring of fire till Time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Handoff of the flag and AOQ from Herbie to Geppetto

To the pax:

It has been an honor and blessing to be the AOQ for the Brickyard. You men have inspired and challenged me. We have faced a pandemic together and grown stronger together. F3 has made me a better man and you all are a part of that. Leadership of the AO does not fall on the shoulders of one man. You all are a part of this. If you haven’t figured it out yet, we are a leadership group disguised as a workout group. So if you have an idea of something to do, don’t wait do it. You are freed to lead. Start it up and pull other men into it with you and get after it.

I love you all.

To Geppetto:

I’m handing over a group of rowdy wild men that are passionate and outspoken. They have heart and will push you to your limits at times. As the AOQ you will represent Brickyard to the other AOs and with the Nantan, but you are not alone. Do not feel that you have to do everything yourself, you have a group of men here to lead and guide. Call upon us, challenge us and push us to be better. Iron sharpens iron only by being struck and scraped together. At times things will be abrasive, but that is the sharpening of men and it cannot be done alone. Thank you for your willingness to step up and be the AOQ, we have your back.

MOLESKIN:

ANNOUNCEMENTS:
Christmas party and emerald youth toy store

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