F3 Knoxville

Tag: Herbie

Brickyard Seabiscuit

THE SCENE: A crisp 32 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 25 in cadence

Copperhead squats – 20 in cadence

Burpees – 5 OYO
THA-THANG:
In honor of the start of spring horse racing at Keeneland, the Brickyard Seabiscuit:

  • 1 lap around main parking lot, followed by  10 burpees, 15 merkins, 20 BBS
  • increase laps by 1 and repeat exercises up to 5 laps
  • decrease laps back down to 1 while repeating exercises at the end of each set of laps.

All ran hard and a few even completed all 25 laps before time ran out and the race ended.

MARY:
Flutter kicks – 20 in cadence

Boxcutters – 20 in cadence

Freddie Mercury’s – 20 in cadence
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
And Peter: From the Resurrection service at church, pastor spoke from Mark 16: 1-7.  The angel meets the women in the empty tomb and instructs them to tell the disciples AND PETER.  Only 3 days before, Peter had denied Jesus 3x just like Jesus had told him he would.  Peter was named specifically to show that he was forgiven.  If Jesus forgave Peter for his public denial, there’s nothing, outside of refusing to accept him, that he won’t forgive us for if we just ask and look to Him.
MOLESKIN:
8 strong came out in the unusual April cold and warmed up quickly.  They never stopped moving and ran until time was up.
ANNOUNCEMENTS:

Sunrise Service

THE SCENE: Full moon, cool 39
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x 15 each direction, IC

Imperial Squat Walker x 15 IC

Tempo Merkin x 10 IC

SSH x 40 IC

5 Burpee OYO

Tempo Squat x 15 IC
THA-THANG:

Burp and Merk: Burpee with additional merkin added each time. 1:1 to 1:10 pyramid and come back down pyramid.

Lap around parking lot

6 Round of 6 (CMU):

  1. Burpee
  2. Merkin
  3. Squat (w/ CMU)
  4. Lunge (w/ CMU)
  5. Thrusters
  6. Over head squat (w/ CMU)

Lap around parking lot

4 Rounds of 5 (CMU):

  1. Curl
  2. Ground to head
  3. Tricep
  4. Overhead press
  5. Row

Lap around parking lot

Lap around parking lot w/ CMU

No Pain, No Gain: Partner up. Partner 1 does BBS (x15) with Partner 2 holding feet in plank. When completed Partner 2 sprints to cones. While Partner 2 is at cones Partner 1 does wide hand merkins. Go back down cones on way back to start.

  • Cone 1: 5 Burpee
  • Cone 2: 10 Burpee
  • Cone 3: 15 Burpee

Mosey to park

7s: Dips and decline merkins

Photo at giant cow!!
MARY:
Capn Thor….until Natty farted and ruined it.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Peter 2:24-25
MOLESKIN:

ANNOUNCEMENTS:

Swimming with Bricks

THE SCENE: Slight breeze and a warm 61oF
WARM-O-RAMA:

  • Baby arm circles, Forward 10x, Reverse 10x IC
  • Side Straddle Hops 25x IC
  • Suzanne Summers 20x EL IC (cross jacks)
  • Cherry Pickers 10x IC
  • Micheal Phelps 20x OYO

THA-THANG:

  • Mosey to my truck to grab bricks
  • Mosey while doing The Swimmer around outer parking lot to starting point
  • Iron Hulk
    • 1 Merkin:4 Air Press (with bricks)
    • 8x increasing by 1 Merkin and 4 Air Presses each time (8 Merkins, 32 Air presses)
  • Dora 1-2-3 with bricks
    • Find a Battle Buddy
    • P1
      • 100 Merkins on bricks
      • 200 LBC with bricks on chest
      • 300 Goblet Squats
    • P2
      • Run around outer parking lot with bricks either doing The Swimmer or the Airplane
    • Plank until all are finished
  • WonderBra 15x IC
    • PeoplesChair against wall. Hand at chest with bricks, Push out, in and up
  • Iron Hulk 5x
  • Lap around the parking lot to AO

MARY:

  • Flutters 15x IC
  • Box Cutters 10x IC
  • Bruce Lees 15x 
  • Squat to Crawl to Merkin and repeat 10x
  • Boat Canoe
  • Dealers Choice:
    • Circle of Pain – Mr. Wedgie
      • 5 Merkins, 4 Knuckle Merkins, 3 Ranger Merkins, 2 Wide Merkins, 1 Diamond Merkin
    • BBS – Hands behind head, fingers interlaced 20x – A-Rod
    • Slutter Kicks – Fast-n-Easy

CIRCLE OF TRUST/BOM:
Being authentic. Too many times we put on a persona of what we think people want to see. We act differently around our family, friends, church and co-workers to meet expectations. Social media has elevated this to an unhealthy level where we only post the most perfect moments in our lives and compare ourselves in all of our imperfections to other’s most perfect moments. We need to strive to be authentic in all aspects of our lives and stop comparing ourselves to these micro snapshots from others.

Looking for Jenny

THE SCENE: Dry and balmy 50.  Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Goofballs, and Windmills
THA-THANG:
Mosey to the back parking lot.  Run to cones doing the following:

  • 8 – burpees
  • 6 – lunges
  • 7 – imperial squat walkers
  • 5 – merkins
  • 30 – plank jacks
  • 9 squats, plank up at start until all accounted for.
  • Repeat

Mosey back to front of school/planters.

  • Rockette dips in sets of 8,6,7,5,3,0,9 with 4 jump squats between each set.  This seemed to be a bit confusing as some thought we were doing box jumps and weren’t sure about the rockette dip numbers per set.  More on this later.

Mosey over to the playground splash pad and did this routine 3x.

  • 8 – Descending carolina dry docks
  • 6 – Big boy situps
  • 7 – mountain climbers
  • 5 – merkins
  • 3 – burpees
  • 10 – SSH
  • 9 – squats

Mosey across Emory Rd up to car wash and did 10 merkins.

Mosey back to school planters.  Since we had confusion (VQ issue) before and some wanted to do box jumps, we did 2 sets of 20 box jumps.

Moved over to starting circle for Mary.

MARY:

all in sequence – flutter kicks 20, hello dolly 20, Thors to 5.

Finished the search for Jenny fun by listening to the inspiration for this Q, 867-5309 while holding a plank position.  Performed a plank jack anytime we heard Jenny (11) and a merkin for every 8645309 (21).
COUNT-OFF & NAME-O-RAMA
8 PAX today
CIRCLE OF TRUST/BOM:
We all fail.  It’s how we react to and overcome failure that matters.  Inspired by Gary Robbins and his missing the 60 hour cut-off time at the Barkley Marathon by 6 seconds last year.  He didn’t quit or give up after this failure.  He came back this year and while no one finished, he made it farther than anyone (3 laps).

Dry the Concrete

THE SCENE: 54 degree morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 40, T plank BAC X 10, Tempo Squats 15, Tempo Merkins 15, windmills 15, Hand release Merkins 15

THA-THANG:

7 cones to change your life.  first cone advances the entire group, you do the exercise until the first HIM moves you

  • first cone 10 burpees
  • BBS
  • CMU Tricep lifts
  • Merkins
  • CCD
  • Baby crunches
  • 5 burpees then run around the parking lot to the beginning , wash, rinse, repeat, and then do it again!!

over the boxes, 20 Incline Merkins, 20 Derkins, 20 derkins in a CCD pose, 20 CCD incline

grab a post, merkin, walk up by hand uneven merkin, incline merkin, walk down by hand uneven merkin, then merkin, again, wash, rinse, repeat
MARY:
all in sequence — Bruce Lee leg raise 20, flutter kicks 20, hello dolly 20
COUNT-OFF & NAME-O-RAMA
8 HIMs
CIRCLE OF TRUST/BOM:
cherish the moments with family, prioritize your life, and ensure that you take advantage of time you have with your personal self and Jesus.  there is 168 hours in a week, how much time do you give Jesus, your family, your job??

Look over everyone involved with the Marathon run this Sun, especially our team members A-Rod and Norm

.