F3 Knoxville

Tag: Herbie

52 Pickup with Coupons

THE SCENE: 72 and steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x20
  • Imperial Squat Walkers IC x15
  • Cherry Pickers IC x10
  • Tempo Merkins IC x10
  • Little of this, little of that

THA-THANG:

  • Mosey to the planters for Ascending Bear Crawls. Curb to curb, start with 1 derkin, crawl to other curb 2 derkins, till you have completed 10 derkins.
  • Mosey to the rock pile to find a coupon
  • Mosey while lifting our coupons high to the splash pad
  • 52 Pickup with coupons
    • Jokers & 2s – 15 Burpees (no coupons)
    • Aces – 1 lap around splash pad with our coupons held high
    • Suits (reps for value, face cards are 10)
      • Hearts – Tricep curls
      • Spades – Goblet Squats
      • Clubs – American Hammers 4ct
      • Diamonds – Curl to Overhead press
  • Mosey to rock pile to return our coupons
  • Mosey to AO

MARY:
Flutter Kicks IC x15
Hello Dolly’s IC x 15
Boat/Canoe to time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Trust in the Lord forever, For in God the Lord , we have an everlasting Rock.
Isaiah 26:4 NASB

MOLESKIN:

ANNOUNCEMENTS:

Post Labor Day Labor

THE SCENE: Clear and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank arm circles x 10 ED EA

Tempo Squat x 15 IC

Leg Lunge Pa-Diddle x 10 EL

SSH x 20 IC
THA-THANG:
Deconstructed Burpee (10:1)

  • Squat
  • Leg Thrust
  • Merkin
  • Leg Thrust

Aiken Legs x 3 rounds

  • 20 Squat
  • 20 Box Jump
  • 20 Lunges (EL)
  • 20 Split Jacks (10 EL Forward)

Jump Relay Partner Up

Step 1: Partner 1 completes 5 Burpee, 5 diamond merkin, 10 BBS while Partner 2 holds plank.

Step 2: Partner 1 picks up cone and does double foot jump and places cone at base of heel.

Step 3: Partner 2 completes reps while Partner 1 holds plank. Continue rotation until reaching finish line.

Five Cone Station Thing with Exercises

  • At start perform 20 Squat
  • Run to 1st cone and perform 15 mountain climbers (4ct)
  • Burpee broad jump to second cone and perform 15 CDD
  • Alligator crawl to 3rd cone and perform 15 ranger merkin
  • Lunge to 4th cone and perform 10 Iron Mikes

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When you encounter difficulty or disappointment don’t retreat back to your previous position. Stand firm and work through this position in your life. Don’t revert back to where you were previously.
MOLESKIN:

ANNOUNCEMENTS:

THE SCENE: Clear and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Arm Circles x 10 EA ED IC

Imperial Squat Walker x 15 IC
THA-THANG:

PT Test – 2:00 Push-ups; 2:00 sit-ups

DORA 50-1-2 w/coupons: While partner 1 does reps, partner 2 will travel to cone carrying buckets or CMUs

  • 50 merkin
  • 100 BBS with log across chest with two to three others
  • 200 squat with CMU

Log/Pipe/Bucket Carry

Two to three man carry on beam and PVC pipe. Others will carry 5 gallon buckets or CMUs. Stop at end of lot and do 20 overheads with beam or pipe (over and back is one rep).

MARY:
Capn Thor

Flutters x 30 IC

Hello Dolly x 15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Studies have shown that men of 30-50 years old are able to push their bodies further and endure over greater distance that those age 29 and younger. That doesn’t mean we’re tougher or stronger, we just know where the wall is for our bodies and know we are no where near done yet. It also means we have been here, done that and know what to do and what not to do. Take that ability and apply it to you daily life. You know what works and what doesn’t. You know shouting, cursing, and slamming your head into the day does not get the job done. Be consistent and think before you act.
MOLESKIN:

ANNOUNCEMENTS:
F3 Olympics on November 3!!

Dice Game

  • THE SCENE: Typical August morning, warm and muggy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    LBAC
  • Michael Phelps
  • Imperial Squat Walkers
  • Goofballs
    THA-THANG:
    We moseyed over to the front opposite side of the parking lot to get under a light so we could play a dice game.  Using 3 dice, Orange determined the exercise and Green x Red determined reps.  We made it thru nearly 3 rounds of rolls, taking turns.  Exercises were:
  • 1.  Sprints
  • 2. Lt. Dans
  • 3. SSH (4-count, IC)
  • 4. Merkins
  • 5. Dips
  • 6. Burpees

While we never had anyone roll a combination that was over 25 reps, the majority of rolls for exercise were 2s.  Everyone was over the Lt. Dans by the end and I was accused of bringing loaded dice.

MARY:
Plank position for Bring Sally up song.  1/2 plank on Bring Sally down and regular plank on Bring Sally up.

Hello Dollys

Captain Thors
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Even Now faith.  From the story of Lazarus, the disciples were afraid of returning to Judea due to threat of stoning.  Once Jesus explained to them that Lazarus was dead, Thomas said he would go that he would die with him.  They still didn’t get it.  Once they arrived, Martha told Jesus that if he had been there, Lazarus would not have died, but EVEN NOW I know that whatever you ask from God, God will give you.  Then Jesus told her, “Your brother will rise again.”  We should have the faith of Martha who believed that Jesus could conquer death instead of being like the disciples and either fearing death or not believing in Jesus’s power.
MOLESKIN:
A-Rod sickness, families of those killed in Emory Rd. crash on Saturday
ANNOUNCEMENTS:
CSAUP coming up on Saturday morning

Greater Love Carries All

THE SCENE: Overcast & Humid

WARM-O-RAMA:
Fetal stretch, side straddle hope, little this and that, cherry pickers

THA-THANG:

Mosy: Right and left hand carry, chest carry, and overhead carry with CMU.  10x squats in between.

Flip the tire. Pumping out merkins while waiting for your turn.

Tombstone:  10x merkins, 10x overhead press with cmu.  Inch worm out and inch worm back.

Deal breaker:  30x sit ups, bench press, leg raises, merkins. All with cmu.  Up and back in Powell High parking lot.  Group cannot start next exercise until last man gets his thirty.

COUNT-OFF & NAME-O-RAMA

8 HIMS.  We welcome Chaucer for his first time here at Brickyard

CIRCLE OF TRUST/BOM:

Like in the deal breaker togetherness is important.  We are there to carry, encourage, and support one another in life.  John 15:13 says, “Greater love has no on than this, than to lay’s one life for his friends.”

This is exemplified by Major Bruce Crandall in Ia Drang Valley during Vietnam.  Major Crandall  and his choppers doubled their burden air lifting troops into battle, but also lifted the dead and wounded from the battle scene when medevac choppers refused to fly into conflict.