F3 Knoxville

Tag: Herbie

Back to Basics (reps + reps + reps)

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x20
  • Tempo Merkins IC x10
  • Mountain Climbers IC x10
  • LBACs IC Forward & Reverse x10
  • Air Press IC x10

THA-THANG:
Mosey to the splash pad for our Back to the Basics work.

4 Rounds of:

  • 50 Squats
  • 40 BBS
  • 30 Merkins
  • 20 Lunges
  • 10 Burpees
  • Run the loop around the splash pad

Mosey to planters for 11s – 2 count step ups & decline CCD.

Mosey to the AO

MARY:

  • Flutter kicks IC x15
  • Leg raises IC x10

CIRCLE OF TRUST/BOM:
I’ve been reading the book of James lately and was thinking about the first verse.

1 James, a servant of God and of the Lord Jesus Christ,

To the twelve tribes scattered among the nations:

Greetings.

James was the half-brother of Christ. Growing up together, knowing that Jesus was the Son of God, in my mind would have caused some sibling rivalry. But James grew up to not only follow Christ but to call himself a servant or bond-servant or slave of Christ. He willingly devoted his life, even unto death, to follow and serve his half-brother. How many of us can say we would willingly follow and serve our siblings? James is an example to us all for putting ourselves to the side and serving others. How can we take this servant attitude out into the world and serve not only our families but our friends, co-workers, or strangers on the street? We all need to be willing to step up and be servant leaders and set the example for our own children.

MOLESKIN:
Squat challenge – don’t forget to post your numbers.
ANNOUNCEMENTS:
Truckin to the Pound on Aug 25 and 3F at the Outlook on Sat. Aug 11.

Brickyard Bearcrawl Association

THE SCENE: 70 and beautiful!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squat in cadence 50

Merkins in cadence  20

Cherry Pickers 10

Little this / That

Imperial Walkers

Baby Arm Circles forward – backwards

THA-THANG:

Choices A /B

A ) Bear crawl forward 5 Squats – Crawl Bears back 5 Squats

Lunge forward 5 squats – Lunge Back 5 Sqauts

Duck Walk forward 5 squats – Duck walk back 5 squats

B ) Brickyard Bear Crawl ( a good Merlot Maker!! )

Bear crawl drive 1 merkin , bear crawl back 2 merkins, up to 11

Mosey to back lot,

cone 1) 5merkins, BBS, Squats, CDD, LBC, Tempo Squats

run to middle cone 5 Burpees

cone 2) 10 reps

middle cone MTN Climbers

cone 3) 15 reps

middle cone 15 squats

cone 4) 20 reps

middle cone 20 Body Builders

back to the start, and choose a cone.

cone we chose was repeat in 5,15,10,20 sequence

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Golden Rule!!
MOLESKIN:

keeping members of our PAX in mind while healing, traveling, changing jobs, and all others suffering
ANNOUNCEMENTS:

TTTP,

Save my Plantar Fascia!

THE SCENE: 65 degrees and humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10 IC, Cherry Pickers x 10 IC, Plank Jacks x 20 IC, Upside down MKNS x 20 IC, LBAC x 10 IC (B)
THANG 1:  Partner Up

  • P1 OH Press w/ CMU while P2 Bear Crawls to end of P lot and back – flapjack
  • P1 CMU Curls, P2 crab walks to end of lot, duck walk back- flapjack
  • P1 CMU wonder-bras (row/horizontal press), P2 Broad Jumps to end of lot. side shuffles back 1/2, then switch sides- flapjack
  • P1 CMU Squats, P2 Lunge both legs then Burpee (alt) to end of lot then lunge back- flapjack
  • Quick feet on curb x 1 minute
  • THANG 2: Partner Up
  • P1 walks w/ CMU b/w p-lot spaces doing 5 incline MKNS on each line while P2 runs around p-lot back to P1- flapjack until make it all around the lot spaces

MARY:
Everyone hold CMU overhead for as long as possible, each man down then does BBS until last man standing:  Fast n Easy and Switchgrass made it to the end of session together.
COUNT-OFF & NAME-O-RAMA
Switchgrass, Fast N Easy, Mr. Wedgie, Herbie, Tractor, Natty

MOLESKIN:
James 1:22
ANNOUNCEMENTS:

Wedgie is off to Poland, travel prayers for him.  Natty is out for a while to heal this awful plantar fascitis

Deck of Life

THE SCENE: Warm, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles (ED EA IC) x 15

Michael Phelps

SSH x 30

Round the clock merkin

5 Burpee on your own
THA-THANG:
Deck of Life: Spread 52 card deck out (face down) and have PAX circle up around. Take turns picking up cards. No breaks and get through deck in 30-35 minutes

  • Hearts = Burpees
  • Diamonds = Squat Jumps
  • Club = V-up
  • Spade = Hand Release merkin
  • Ace = 1 minute plank
  • Joker = 1.5 minute wall sit

MARY:
With CMU: 25 swings, 25 rows, 25 overhead, 25 curls

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Continued homework assignment: Have a deliberate conversation with your neighbor and get to know them. Do what we are called to do.
MOLESKIN:

ANNOUNCEMENTS:
TTTP CSAUP Event August 25. Be there.

Soggy Biscuit

THE SCENE: Storms and heavy rain overnight, but stopped just in time for our 6:00 start.  Wet with puddles for Fast-n-Easy to play in.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 SSH IC
  • 10 Cherry Pickers IC
  • 10 LBAC each way IC
  • Mosey 1 lap around front lot

THA-THANG:
Seabiscuit

Perform: 10 merkins, 15 squats, 20 BBS

Run 1 lap around front lot, repeat exercises, then 2 laps, etc… up to 6 laps and then back down to 1.

All worked hard and covered a minimum of 3.5 miles.  Most finished over 4 and I believe a couple finished a few extra laps to hit that 5 mile mark for the day.

MARY:

COUNT-OFF & NAME-O-RAMA

Simmons is included, but isn’t in the Tag list.

CIRCLE OF TRUST/BOM:
The t-storms overnight reminded me how we all will go thru storms in life.  If we aren’t in one now, just wait, one will come.  Those storms are when we need to rely on God.  Like when the disciples were in the boat with Jesus during the storm, He used it to increase their faith and draw them closer to Him.
MOLESKIN:
Thoughts for A-Rod as he does the Atlanta ruck event.  Prayers for 2 families that have unexpectedly lost the dad at a young age.  Busy time at work for Wood Tick and coming up for Mr Wedgie’s wife.
ANNOUNCEMENTS: