F3 Knoxville

Tag: Herbie

Hindenburg Living History

THE SCENE: Cloudy, rain showers 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x 15 IC EA ED

Happy Jacks (5 SSH IC, 2 jump squat) x 4

Tempo Merkin x 15 IC 4CT

Prison Squat x 20 IC

Cherry Pickers x 15 IC
THA-THANG:

Mosey to back lot

Hindenburg Blimps: Complete exercise at each corner of lot. Run to each corner!

Round 1: 10 Burpee

Round 2: 20 Lunges (10 EL)

Round 3: 30 BBS

Round 4: 40 Merkin

Mosey Back to front lot

Burpee Dan: 1 Burp: 4 lunges, 2 Burp: 4 lunges, 3 Burp: 4 lunges, etc until Q says stop.

MARY:
Flutter Kicks x 30 IC

Hello Dolly x 20 IC

Boat/Canoe till time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Psalm 1:1 Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers. 

We are not always in the position of leadership and it is easy to criticize those that are over us. We do it a lot with politicians, bosses, church leaders. Do not fall into the trap of being a scoffer. A scoffer cannot find happiness in anything. Remember who you are and that you serve the Creator of all things. Encourage those around you at work and at home.
MOLESKIN:

ANNOUNCEMENTS:

Brickyard ROCK Relay

  • THE SCENE: 65 degrees clear and humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Annies x 10 IC (B)
  • Carolina Dry Docks x 25
  • Cheerleaders x 25
  • Plank Jacks x 20 IC
  • Tempo Squats x 12 IC
    THA-THANG:
  • Mosey in parking lot to post–> Corner to Corner sequence Station A perform # ex’s listed sprint to Station B perform # ex’s listed and backward run back to station A and repeat down the list:
  • A= 1) 10 BBS 2) 20 Mtn Climber 4 count 3) 30  E2K’s (B)
  • B= 1) 10 Crucible Mkns  2) 20 Clerkins  3) 30 Plank Shoulder taps
  • Once complete above head to planter box and perform step ups until last PAX done
  • Mosey to Splash Pad park and Crab Walk to instructions
  • Partner RELAY with Coupons:  Partner 1 performs ex on list while partner 2 runs lap around splash pad to the coupon pile (boulders).  Partner 2 performs 25 of listed exercise (OH Lifts, Curls, Rows, OH Triceps) then returns with boulder to give to Partner 1.  Trade places, repeat down the list until each partner performs the same exercise.  List included:
  • Hurpees
  • Derkins
  • Jump Squats
  • Monkey Humpers
  • Single leg squats (ALT)
  • Mosey to MARY

MARY:
Never Cross Dollies x 20 IC, Flutter Kicks x 20 IC
COUNT-OFF & NAME-O-RAMA
Fast-n-Easy
Natty
Mr. Wedgie
Tractor
Herbie
Norm
CIRCLE OF TRUST/BOM:
Perseverance towards your goal or THE Goal was the message.  Read Philippians 4:13 and 3:13-14.
MOLESKIN:
Brickyardigans persevered today and a tough Q with little breaks and a huge need for H20.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Punchout Burpees & Partner work

THE SCENE: 70o and humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Baby arm circles, Forward 10x, Reverse 10x IC
  • Cherry Pickers 10x IC
  • Imperial Squat Walkers 15x IC
  • Tempo Merkins 10x IC
  • Micheal Phelps 20x OYO

THA-THANG:

Mosey to Splashpad parking lot
  • Punchout Burpee Ladder
    • Jab/Cross to Burpee 2/4/6/8/10/10/8/6/4/2
    • Start with throwing 2 combos – Jab/Cross Then 2 burpees, add 2 of each every time till 10
Mosey to Splash pad
    • Battle Buddies – Do exercise – Lunge around top circle go on to next exercise (2 rounds)
      • Wheelbarrow + Shoulder taps – 20x Each partner
        • P1 holds P2 in Wheelbarrow while P2 does shoulder taps
      • Squat & Overhead Pass – 20x
        • P1 Goblet Squats with Bricks, stands to Overhead Press behind back to P2 and repeat
      • Lunge & Twist Pass – 20x (1 is a complete pass from left side P1 to P2 and back to P1)
        • P1 & P2 in lunge position – Hammer with CMU and pass to partner
      • High Plank + Up Right Row – 20x Each Partner
        • P1 holds P2 in Reverse Wheelbarrow and does row while P2 maintains a plank
      • Stacked Plank + Decline Merkins 20x
        • P1 is in plank (bent arms) while P2 does decline merkins

MARY:

  • LBC 1minute
  • Hello Dolly till time

COUNT-OFF & NAME-O-RAMA

7 HIMs reporting today

CIRCLE OF TRUST/BOM:
Bear one anothers burdens.

Brethren, even if anyone is caught in any trespass, you who are spiritual, restore such a one in a spirit of gentleness; each one looking to yourself, so that you too will not be tempted. Bear one another’s burdens, and thereby fulfill the law of Christ. For if anyone thinks he is something when he is nothing, he deceives himself. But each one must examine his own work, and then he will have reason for boasting in regard to himself alone, and not in regard to another. For each one will bear his own load.
Galatians 6:1‭-‬5 NASB
We are called to step alongside our brothers and help them when needed, many times even when they don’t want the help because they believe they can do it themselves. We do this to not only build our brothers up, but also to remind ourselves that we are not an island unto ourselves. We need the reminder that we are not “All that” but that we need our brothers as much as they need us.

MOLESKIN:
I’m thankful for F3 and the men at the Brickyard that push me daily to get better and remind me that I am not the greatest but on the path to getting better every day.

ANNOUNCEMENTS:
New Fellowship event

6:45 pm Wednesday 5/23. Meet at Food City Powell. Park by pumps and we will run 5K or so. Then drive across street to Pizza Hoss for beers. Please invite all you can.

Brickyard Beatdown

THE SCENE:  75 and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 Burpees

Windmills 10

2 Burpees

SSH 10

4 Burpees

Merkins 10

6 Burpees

Tempo Squats 10

8 Burpees

Little This and that Arms, Little This and That Legs

10 Burpees

THA-THANG:

  • Brickyard Bear Crawl to 7
  • Mosey to the skate park, Rotate Stations, 20 Step ups, 20 Leg Raises, 10 Leg raise BBS, 20 Knee to Chest
  • Mosey to Splash Pad Battle Buddy, 10 Inverted Merkins,
  • Mosey to Carwash, ATM
  • Mosey to Bank, Burpee Broad Jump
  • Mosey to the Back lot, 4 cones
  • Broken Wheel Barrel  battle buddy, L arm, R arm, merkin 20 yds swap come back  take a lap
  • Lunges 20  take a lap
  • Merkins 20 take a lap
  • BBS 20 take a lap
  • Mosey to Front lot, up against the school, 10 Inverted Merkins
  • Mosey to the A/O

MARY:
Flutter kicks 30

Capt Thor 20

Tempo Merkins 10
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Golden Rule!  Remember it, act it, coach it, live it
MOLESKIN:

ANNOUNCEMENTS

What is Your Favorite Flavor of Merkin?

  • THE SCENE: Muggy Morning
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Side straddle hop, A little this and that, balancing act, cherry pickers
    THA-THANG:
  • 70X Torque Twisters
  • Merkin walk across Powell High parking lot.
  • 10 flavors of merkin (regular, dry-dock, plank, close, knuckle, diamond, tempo, plyometric, reach, dive bomber) 10X
  • zig zag from cone Bernie style, then at each cone pick the flavor of merkin (10X, 20 minutes)
  • During zig zag  everyone got on the podium to workout with the CMU and kettle bells.  The podium should always be busy!
  • Ring of fire with big boy sit-ups

COUNT OFF AND NAME-0-RAMA

12 guys with stronger lifting ability.

CIRCLE OF TRUST/BOM:
Faith in action.
Like Father Abraham: left family and friends, start a new a career, move to unknown land, waited on a promised son, believed in promises by a God who is creator of the universe

Greatest Act- called to sacrifice his promised son on faith that he waited a lifetime for.

Don’t give up hope on your faith.  The promises and dreams we realize for our loved ones and friends is nearer than you think.  If not please know the process is making your faith stronger.  (Just ask the boys who can merkin walk.)

MOLESKIN:
Everybody got on the podium. No losers here. All champs.