F3 Knoxville

Tag: Herbie

Brick by Brick

THE SCENE: 70 and humid
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Baby arm circles forward/back x17 (4 count)
  • 21s – We almost did it right, but had a little confusion and had to do 5 burpee penalty
  • Cherry Pickers x17
  • 21s – Completed correctly, no penalty
  • Imperial Squat Walkers x17

THA-THANG:
Back and forth with bricks.

  • With bricks, do 100 LBCs, run to other end of parking lot , do 100 squats, run back, do 100 flutter kicks, run to other end, do 100 lunges, run back.
  • Partner up: With bricks, P1 starts curls while P2 runs a lap. 250 reps total.  Repeat with chest press to 250.
  • Leave bricks and move to lot in front of school sign.  Run to end of lot and do 50 merkins, run back and do another 50 merkins.
  • Move to planter boxes.  2 sets each of 25 dips and 25 step-ups

MARY:
We had just enough time to get in some Brickyard favorites: Hello Dolly x20, Captain Thor, and a minute of Boat/Canoe.
COUNT-OFF & NAME-O-RAMA
7 HIMs came out for this warm and humid start to the day.  We were all excited to welcome Belding back from the DL.
CIRCLE OF TRUST/BOM:
Go. Love. Serve.

  • Where are you gonna go?  It doesn’t have to be around the world.  It can be to your neighbor’s house.
  • Who are you going to love?
  • Who will you serve?

MOLESKIN:
Prayer requests: Neighbors of A-Rod & Fast-n-Easy.  Family and co-workers of young lady who took her own life on Mother’s Day.
ANNOUNCEMENTS:

Route 66 with free wash

THE SCENE: Clear 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles x 10 ED EA IC

Tempo merkin x 20 IC

Imperial Squat Walker x 20 IC

SSH x 20 IC
THA-THANG:
Route 66: At each power pole add one repetition of exercise. Follow poles from AO to back lot while performing 8 count bodybuilders. Total of in 11 power poles. Insert downpour at 1/2 way point.

Lunge/Squat: From exit of back lot along side of school lunge between light poles and perform 10 squat at each pole.

Mosey to SP

Aiken Legs:

  • 20 Squat
  • 20 Box jumps
  • 20 lunge
  • 20 split jack

Legs up on planters. Perform 20 BBS OYO

MARY:
One minute of calf raises on curb
COUNT-OFF & NAME-O-RAMA

ANNOUNCEMENTS:
Changes to GroupMe for AO, upcoming events, AO challenges

Its going to hurt

THE SCENE: bird chirping 58′
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
tempo squats

tempo merkins

imperial squat walkers

hand release merkins

cherry pickers

a little of this ( L leg )

a little of that ( R leg )
THA-THANG:

good mosey to the bench ,  battle buddy time

25 derkins / 25 squats

good mosey to the bank , battle buddy again

broke wheel barrel stop on the line 5 merkins to the end, swap back

good mosey to RR tracks. Bern time!!

bern up half the hill 2 burpees, lunge back down to 10

bern up the entire hill, run back down

good mosey back to the A/O

flower boxes, 11/1 Dips to incline merkins

MARY:
Grab a deep hard squat and hold 30secs, were out of time
COUNT-OFF & NAME-O-RAMA
7 HIMS
CIRCLE OF TRUST/BOM:
would you say it,and act on your thoughts, if your family, mother, Jesus was standing right next to you?  After a week from when this message was delivered, we are still finding and seeing ways that it is impacting us on the daily
MOLESKIN:

ANNOUNCEMENTS:

Brickyard – 150 Club

THE SCENE: Balmy and 62 with a hint of clouds near the approaching sunrise.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers

Imperial Walkers x 15

21s – Everyone struggled to understand these and we ended up doing a penalty of 10 merkins

Little baby arm circles x 15 each way

21s – We messed up the count again and did another 10 merkin penalty

Windmills x 15

THA-THANG:
Moseyed over near the splashpad/playround with our trusty CMUs.  Paired up in groups of 2.

Alternated running and exercises with partner doing the following to join the 150 Club:

  • 150 Curls
  • 150 OH Press
  • 150 Tricep extensions
  • 150 Bent Rows
  • 150 Squats

The guys blew thru these and while the last group was finishing up on the 150s, there were some lunges, windshield wipers, and even a few burpees thrown in.

We then moseyed over to the planters at the school entrance, dropping our CMUs off at the rally point along the way.

Did 40 box jumps/step ups followed by 20 merkins.

Moved back to the rally point and attempted 21s again, following a demo from yours truly.  We still were all out of sync and did another 10 merkin penalty.

MARY:

  • Little baby flutter kicks
  • Bruce Lees
  • Reverse Crunches
  • Captian Thors
  • Hello Dolly
  • Windshield Wipers

COUNT-OFF & NAME-O-RAMA
6 PAX (0 FNG)
CIRCLE OF TRUST/BOM:

When we have an interaction or conversation with others, would we be embarrassed if we immediately turned around and talked to Jesus?  In reality, he’s always there and we should be a reflection of him in our speech and actions.

Also, prayers for the family of the young man who was killed in auto accident on Clinton Highway yesterday.

MOLESKIN:

 

ANNOUNCEMENTS:
N/A

4×4 @ 2min

THE SCENE: 50o and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles 15x IC – Forward and reverse
  • Cherry Pickers 15x IC
  • Imperial Squat Walkers 15x IC
  • Micheal Phelps – about a min

THA-THANG:
4 Stations, 4 Exercises, 2 minute work, 15 sec change.

  • Station 1
    1. Hand Release Merkins
    2. Merkins
    3. Carolina Dry Docks
    4. Shoulder Taps
  • Station 2
    1. Squats
    2. Lunges
    3. Calf Raises
    4. Step-Ups
  • Station 3 – with bricks
    1. Curls
    2. Overhead Press
    3. Tricep Extensions
    4. Bent Over Rows
  • Station 4
    1. Flutter Kicks
    2. Big Boy Sit-ups
    3. Bruce Lees
    4. Little Baby Crunches

MARY:

  • Slutter Kicks 10x IC
  • Captian Thors – 5BBS/20American Hammers
  • Boat/Canoe

CIRCLE OF TRUST/BOM:
Gratitude. Seek out the little things daily that we can express gratitude for, your daughter/son taking out the trash without asking, your co-worker cleaning up the kitchen even when they didn’t make the mess. When you start looking for the things in life to be thankful for, it is harder to be negative and your spirit of gratefulness will spread to those around you.