F3 Knoxville

Tag: Herbie

CMU Day

THE SCENE: Rain 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x 10 EA ED IC

SSH x 30

In place lunge x 10 EL IC

Tempo Squat x 20 IC

Tempo Merkin x 10 IC
THA-THANG:
Cinder Block Sliders: Bear crawl to cone while pushing CMU, then turn around and push back to start.

Block Curls: 3 Rounds

  • 15 from bottom of curl to 1/2 way, arms straight
  • 15 from 1/2 way to top of curl
  • 15 full range curls

Hodor: x 30 Squat till CMU touches ground, stand, rotate CMU overhead to tricep extension, squat, stand, block to front = 1 rep.

People’s Chair: 

  • Shoulder press 4 Ct x 15
  • Front shoulder raise 4 Ct x 15
  • Tricep extension 4 Ct x 15
  • Squat to overhead 4 Ct x 15

Greta 1-2-3: Partner up. P1 does exercise while P2 runs with CMU to cone. P2 sets CMU at cone and runs back and picks up count. P1 runs and picks up CMU and brings back.

  • Swings x 100
  • Merl
  • Merkins on CMU x 100
  • BBS w/CMU x 100

MARY:
Hot Potato: with partner lock ankles and perform BBS with CMU. Touch CMU behind head, sit up, hand to CMU to partner who does same. 90 seconds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do you trust God with everything? We ask Him for help, we ask Him for healing. Do we trust Him with our career? Do we trust Him with our marriage, children, money? Ask yourself these things and address it with Him. He created everything and He gave us His promise that He would care for us. He wasn’t kidding.
MOLESKIN:

ANNOUNCEMENTS:

Brickyard 50

THE SCENE: Clear, cool 39
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Imperial squat walker x 15 IC

4 Ct merkin x 20 IC

5 burpees OYO

high knees x 15 IC

Round the clock merkins
THA-THANG:
Leg Blasters: Two rounds

  • 20 air squat
  • 20 in place lunges
  • 20 jumping lunges
  • 10 jump squat

Countdown: Partner up

Partner 1 runs and Partner 2 SSH/jump rope

Three cones at shortening distances from start. Cone 1 20 reps, cone 2 15 reps, cone 3 10 reps, run back to start and 5 reps. Then Partner 2 begins.

  • Merkins
  • CDD
  • BBS

Charles Bronson: At starting point complete 50 reps, sprint to cone at 100 yards then bear crawl to last cone. Mosey back to start for next 50 reps.

  • 50 SSH
  • 50 Merkin
  • 50 Burpee
  • 50 BBS
  • 50 Jump Squat

Sevens at planters: Inclined merkins and dips
MARY:
Flutters x 30 IC

Capn Thor (1:4) up to 20

box cutters x 15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Watching the service for Billy Graham I noticed the first several rows of seats filled with the sons, daughters, grandsons and granddaughters, and great grandsons and grandsons. The heritage of Reverand Graham was there for all to see. Billy Graham operated for a different heritage. He knew he was a son of the Living God and used his life to spread the Gospel of Jesus Christ to this Country and the World. We may not have the audience Graham had, but we have the same calling. Know your heritage. Remember what you are called to do.
MOLESKIN:

ANNOUNCEMENTS:

Keep it simple

THE SCENE: Warm 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x10 ED

SSH x 30 IC

Tempo Squat x 20 IC

High knees x 20 IC

5 burpees OYO

4x4s x 10 IC

Squat Jump x 5 OYO
THA-THANG

Jump Relay: Partner up

P1: 5 burpees, 5 diamond, 10 BBS

P2: plank

when P1 finishes takes cone and broad jumps with cone. Places cone at heels and P2 does burpees, diamonds, BBS. Continue to finish line.

Grinders: Partner 1 lunge to fist cone, sprint to second, and perform reps at cone two. P2 jump rope until P1 returns then goes through cones.

  • Rd 1: Wide hand release merkins x 20
  • Rd 2: Side lunges x 20 Each leg
  • Rd 3: Flutters x 20 (4ct)
  • Rd 4: Burpees x 10

P1 and P2 conduct two rds of each exercise before starting next round.

MARY:
10 air squat, 10 in place lunge, 10 jumping lunge, 10 jump squat
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Billy Graham spent decades ministering to this Nation and the World. What was his message? It was simple but very Biblical. He stated who Jesus is, why He came to Earth, why and how he died, and how he will return. He taught repentance of sin. Through his simple speech he brought the gospel to millions. Looking on the Billy Graham ministry website they had his bookend sermon. He had many points but one that struck me most was how he instructed new believers to tell a friend about Jesus. Simple right? Take time to watch a Billy Graham crusade at one of the sold out stadiums. Listen how simply he speaks to the audience. It doesn’t have to be fireworks and lights. It just needs to be the truth. Let people know about Jesus.

ANNOUNCEMENTS:
Brickyard will meet at Big Ball on Saturday morning at 7a-8a in Worlds Fair Park. CSAUP will be at Bomb Shelter in Maryville at 6a.

Hunting Wabbitt- Natty Style

THE SCENE: Clear and 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10 IC, Barishnikov Squats x 10 IC, Imperial Walker squats x 10 IC, SSH x 25 IC, Chinook OH arm circles IC x 10 both directions

HUNT Wabbit: 

The plan is to follow the arrows and find the cones that have exercise instructions.  There will be little rest on this hunt.  A couple surprises may be found at the end.

  • Backwards Run, 1 lap around the parking lot
  • Lunge walking across street to next cone, then 25 Merkins
  • Duck Walk to pavilion, then 50 BBS
  • Jog to Rock Pile, then 10 Burpees..then grab one large rock
  • Run to next cone (Marathon gas station) with rock, then do 100 chest presses
  • Mosey / Run to back Parking lot, next cone with rock
  • Set rock down and perform 150 squats
  • Advance to next cone, hold an Al Gore then grab a partner
  • Wheelbarrows to next cone…switch, wheelbarrow back
  • Grab rock back and run back to Gas station….side shuffle middle front lot, opposite side to end of front lot
  • Advance with rock to rock pile and dump it.  Then perform 5 Burpees
  • Run to splash pad benches and perform 25 descending Merkins
  • Run to Planter Boxes and do 25 step ups followed by 20 Dips
  • 1st one done grabs cone across street and keeps the hidden Natty Light (A-Rod winner..he thinks)
  • 2nd pick runs to available prize cone….but Tractor failed to advance to proper cone, no worries as Mr. Wedgie grabs the prize and cone (Turtle Anarchy Stout)

MARY:
Flutter kicks x 25, Hello Dolly’s x 25, Boat Canoe led by A-rod the remaining time
COUNT-OFF & NAME-O-RAMA
7 Vets including: A-Rod, Mr. Wedgie, Tractor, Herbie, Zamboni, Whammy, Natty
CIRCLE OF TRUST/BOM:
Take the time to slow down and be a turtle, not a rabbit.  Listen to friends, family, co-workers, the sounds of nature.  Soak it in and learn.  Learn how to relate to others on their level and communicate.
MOLESKIN:
Dudes, thanks for the opportunity to be part of this awesome group of leaders…speaking of which, its time for some new ones to Q!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Duck walks and pet rocks

THE SCENE: 45* and crisp, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles, forward and reverse, 10x IC
Imperial walkers 10x IC
SSH 30x IC
Merkins on 4 ct, 12x IC
Prisoner tempo squats 10x IC

THA-THANG:
Mosey across the street to the Steamboat parking lot, circle up for 20 merkins.  Recover and mosey back across the street behind Powell Station park, circle up in lower lot for 20 merkins.  Each PAX finds a rock to tote around for the next little bit.  Retrace our route back to Steamboat parking lot, circle up for 20 merkins.  Mosey back to school parking lot.  10 count.

5 cones are lined up across parking lot.  PAX instructed to duck walk with rock held in at chest to first cone, then place cone on the ground and perform 5 burps.  Pick up rock, duck walk to next cone with rock held straight out in front (arms extended).  Rock down and do 5 burps.  Continue duck walk to each cone, alternating between holding rock in at chest and holding rock straight out arms extended between cones.  Each cone do 5 burps.  Once finished at last cone, sprint back to start with rock, plank and wait for the 6 to complete.  Recover and 10 count, repeato for a total of 3 rounds through.

Pick up pet rock and mosey back over to Powell Station park and partner up.  Dora style, partner 1 performs rock PT while partner 2 runs a lap around the pavilion and playground.  Partner 2 stops at the pavilion for 10 merkins before finishing run and relieving partner one.  Flapjack, each pair performs 100 reps of exercises:

  • Rock curls
  • Tricep extension
  • Goblet squats
  • Front hold shoulder lifts
  • BBS with rock pressed over chest

Once complete, switch partners and run through the same exercises.  This time, partner performing rock PT does AMRAP until partner 2 finishes run.  Flapjack, then move to next exercise.  Recover and 10 count.

Mosey back to lower lot to return rocks, then mosey back to AO for Mary.

MARY:
Box cutters x20 IC
Extended boat/canoe (I’d planned ATM’s but was worn out, so I extended boat/canoe til time was up).

COUNT-OFF & NAME-O-RAMA
8 Strong – Tractor, Herbie, Wood Tick, Natty, Mr. Wedgie, Charmin, A-Rod, Abort
CIRCLE OF TRUST/BOM:
Expanding on word I had from BB a few weeks back (the same boiling water that softens the potato hardens the egg).  From the book of James: “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.  Let perseverance finish its work so that you may be mature and complete, not lacking anything.  If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you.  But when you ask, you must believe and not doubt, because the one who doubts is like a wave of the sea, blown and tossed by the wind….Blessed is the one who perseveres under trial because having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.”
MOLESKIN:
Continue to pray for Charmin’s friend John, who has been diagnosed with cancer.  Also pray for Natty’s friend who had a family member take his own life.