Hamm – Page 3 – F3 Knoxville

Super easy AOQ handoff beatdown

December 5, 2021 Herbie

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

Split BURPH & Rockpile Visit

June 29, 2021 Hamm

THE SCENE: Warm but not too hot for June
F3 WELCOME & DISCLAIMER

Completed.

WARM-O-RAMA:
SSH, LBAC, Cherry Pickers, A little bit of this & that.
THA-THANG:
We split a BURPH by getting into teams of two: 100 Burpees, 200 Merkins, 300 Air Squats, Two miles of running. So, while one partner ran around the track 1/4 mile, the other partner commenced the exercised until 2 miles worth of running was accomplished and all the exercises were complete

We then went and did 11’s at the planters (Step Ups & Dips)

Then we moseyed to the rock pile and found a decent size rock and a big rock too and did 3 sets as follows:

25 Curl to Overhead, 25 Rows, 25 Tricep Extensions, 50 Chest Press with the Big Rock

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
We had Hamm on Q with Gepetto, Herbie, and Natty in attendance.
CIRCLE OF TRUST/BOM:
We prayed for our brothers and families.
MOLESKIN:
I want to see if the BURPH can be done individually in the allotted time period. This was a test to see how long it might take. We were done with the Warm Up and BURPH 30 minutes in.

ANNOUNCEMENTS:
IDK

The Wrecktangle

May 27, 2021 Natty

THE SCENE: Humid, clear and lonely
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, Tempo SQTS x10, 5 Burpees OYO, Imp SQT Walkers x 10 IC, Toy Soldiers x 10 IC, Windmills x 10 IC,
THA-THANG:
Mosey to the Football field (aka Wrecktangle)

ROUND 1: In Endzone AM Hammers x 20–> sprint 40 yds to other end of the EZ and do 20 Burpees–> Bear Crawl 30 yds and perform Sumo Sqts with leg lift–> Lunge walk 30 yds and do Imp Walkers x 20–> Broad JMP 30 yds to EZ and do Crunchy Frogs x 20–>Sprint 40 yds opp end of EZ for 4 CT MMakers x 20–> back pedal 30 yds and do 20 MKNS, wheelbarrow with partner 30 yds and do 20 Monkey Humpers IC–> crab walk 30 yds and repeato AM Hammers x 20.
ROUND to repeat same steps in between exercises (bear crawls, lunge walks, broad jmps, etc) but change station exercises (all x 20): 8 CT MMakers, Bobby Hurleys, SSH, BBS, Plank Jacks, Wheelbarrow (2nd partner), High Knee Taps
Mosey to new front steps: Perform step ups through the set, step downs and 5 box jmps, repeato 5 x
do 20 Heel rises over steps
lMARY:
Flutters, Dollies, Tempo SQTS, Gas Pumps, Supermans, Bird Dogs, Good Morning Abbies, Captain Thors
COUNT-OFF & NAME-O-RAMA
Natty, Hamm, Simmons, Tractor
CIRCLE OF TRUST/BOM:
Ecclesiasties3:1-22
MOLESKIN:
Keep praying for Spellcheck’s wife, all travelers, new grads
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Four Corner Catalyst

May 1, 2021 Hamm

THE SCENE: Cool 47 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Cherry Pickers, LBAC, Windmills, Right over Left, Left over Right, Merkins

THA-THANG:

There were 4 corners of the parking lot with the same CMU workout. Each time you went to a corner different way (i.e. Bear Crawl CMU Drag, CMU Race Car, CMU Duck Walk, CMU Fireman Carry) and did the workout decreasing by 5 reps of the same workout each time.

50 Chest Press
45 Curls
40 Merkins
35 Dips
30 Rows
25 Tricep Extensions
20 Squats
15 Calf Raisers
10 Brickyard Body Builders

MARY:
Flutter Kicks, Gas Pedals, Captain Thors, Freddy Mercury’s, Hello Dolly’s, Boat/Canoe

COUNT-OFF & NAME-O-RAMA
Hamm, Herbie, Simmons, Tractor, Gepetto, Handy Manny (FNG)
CIRCLE OF TRUST/BOM:
Everything is a catalyst. We sometimes view things as the be all/end all but everything is only a catalyst that must serve as a spark for more and greater things (i.e. Church/Spirtual Growth, Education/Learning, F3/Growth as a HIM, Life Itself/Eternal Life etc.)
MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A

In Communicado Part Deux with a Hop

April 3, 2021 Natty

THE SCENE: Bitter cold, upper 20’s Double Glove weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Hillbilly Walkers x 20 IC, Jim Thorpes, Cherry Pickers x 10 IC, Windmills x 10 IC, Morroccan Night Clubs x 10 IC, Chinooks x 10 (B) IC, Tempo Squats x 10 IC, 8 Man makers
THA-THANG:
Run to Rock Pile and grab a one handed rock

10 Squats with coupon and outstretched arms IC
Indian Run to Track (runner has rock OH, ther rest run whilst doing Curls
Australian Nut Knockers x 20 IC
Mosey to Field and perform 5 Burpees in End Zone
SEQUENCE to be repeated below x 12, x 14, x16, x 18, x 20 (after each sprint to End Zone and Plank up until all arrive)…sometimes special instrcutions given once reach the rock at station 1: (bear crawl to EZ, crab walk to EZ, side step to EZ, Bunny Hop to EZ)
1) run to 20 yd line with rock and perform cross body reachers (B)
2) run to 40 yd line and do Bonnie Blairs
3) run to 60 yd line and perform Peter Parker Merkins (2 Count)
4) Run to 75 yd line and perform BBS

Indian Run as B4 to splash pad- Everyone on their 6, legs crossed and raised 6 inches off ground (arms outstretched with rock in hands)- Go around circle and leader does 10 OH arm raises with rock counting OL to 1st 5, while next person starts theirs, last 5 for each are silent. Everyones legs stay in air until all completed. Repeat

Toss rock back on pile and run to NEW steps–> All lined up and do step ups and downs (BKWD) x 10, then 10 heel rises on each step, finish with 30 sec gastroc stretch (B) and then soleus stretch (B)

RTN to AO

MARY:
Flutter kicks x 20 IC, Hello Dollies x 20 IC, LBC’s x 20 IC, Crab Reachers x 16 IC, Captain Thors, Freddy Mercuries x 26 IC
COUNT-OFF & NAME-O-RAMA
Natty, Geppetto, Herbie, Tractor, Hamm
CIRCLE OF TRUST/BOM:
Part Deux of Comminication Tips:

You’ve got two ears and one mouth. Use them proportionately.
Make sure you have stopped speaking before your audience has stopped listening.
The most important thing in communication is to hear what isn’t being said.
A lot of problems in the world would be solved if we talked to each other instead of about each other.
The more often you say something, the better you get at saying it.
Two monologues do not make a dialogue.
Wise men speak because they have something to say; Fools because they have to say something.
The single biggest problem in communication is the illusion that it has taken place.
The one who asks the best questions wins.
Whispers are often more powerful than screams.

MOLESKIN:
Jesus did not die on the cross so we could live comfortable, well adjusted lives. His purpose is far deeper. He wants to make us like himself before he takes us to heaven. This is our greatest privilege, our immediate responsibility and our ultimate destiny.

Pray for Manilow and Boogaloo along with their families as they struggle through current circumstances
ANNOUNCEMENTS:
Sign Up for a Q or two! It’s an opportunity you should grab ahold of.