F3 Knoxville

Tag: Herbie

The Bricktangle

THE SCENE: Clear sunny and 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH w/ bricks x 20 IC
  • ALT shoulder taps w/ bricks x 20 IC
  • ALT hip taps w/ bricks x 15 IC
  • ALT toe taps x 12 w/ bricks IC
  • BOLT 45’s x 15 each (vertical –> 1/2 sqt, 1/2 sqt –> full sqt, complete squat)
  • Sun Gods w/ bricks x 20 IC each way
    THA-THANG:
  • Mosey to back lot with bricks (swimming, airplanes, arm curls, shldr press)
  • THE BRICKTANGLE:  8 cones with exercises set up on them:
  • 1) Burpees x 10 high knee steps to next cone (30 yds)
  • 2) SUMO squat w/ leg lifts x 20  lunge walk 30 yds to next cone
  • 3) Mike Tysons x 20  broad jump 30 yds to next cone
  • 4) Lance Armstrongs x 20 IC  sprint 40 yds to next cone
  • 5) Mtn. Climbers x 20 IC  back pedal 30 yds to next cone
  • 6) Merkins x 20  wheelbarrow 30 yds  w/ partner to next cone
  • 7)  Monkey Humpers x 20 IC Crab walk 30 yds to next cone
  • 8) American Hammers x 20 IC sprint 40 yds to next cone
  • Mosey back to front lot w/ bricks w/ choice of self exercise
  • Side shuffle 30 yds Left and right side
    MARY:
    Ring of Fire abs 1 revolution, hello dollies x 20 IC, slutter kicks x 20 IC, Tempo MKNS x 20, Tempo Squats x 20, step ups at planter box x 20, box jumps x 10, side box jumps x 5 (B), incline BBS x 2 min
    COUNT-OFF & NAME-O-RAMA
    Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
    CIRCLE OF TRUST/BOM:
    Timing
    MOLESKIN:
    Ecclesiastes 3:1-22 there is a time for everything that we will all experience and help others through or be helped.  Expect change, accept our limitations, fear God, and Enjoy Life! (we can drink beer other than Natural Light!)
    ANNOUNCEMENTS:
    Brickyard Fieldtrip Run for Beer begins at Sunsphere 6:45 to Print Shop Beer Wednesday 6/6/18  Also, pray for Herbie on his offer on a new house that was accepted…give him the strength to survive the stressors of moving!

Fun Behind the Schoolhouse

THE SCENE: Just a little humid. Getting light a lot faster than I expected. Should have set up on the splashpad instead of behind the building…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chair x15 IC
Al Gore Tuck x9 IC

Burpee Race:
Split into 2 groups. One group does 2 burpees then plank while other group runs a lap. Then switch. Next round is 4 burpees and plank. Keep increasing by 2 burpees each round until one group can’t complete burpees before entire running group completes the lap.

THA-THANG:
Mosey to the big parking lot behind the school for a game of Memory
PAX take turns flipping 2 cards. If the cards don’t match, all PAX do BOTH exercises.
If the cards match they’re removed, and PAX just do that exercise followed by running a lap around the parking lot.

The cards:
15 Merkins
15 Dry Docks
10 Iron Mikes (each leg)
10 Squat jump
10 Burpees
15 Monkey Hump 4ct
20 Mtn Climber 4ct
Bear Crawl to light pole, Crawl Bear back
20 Flutter Kicks 4ct
20 Big Boys

Didn’t complete the deck, but we came pretty close. So far only Bomb Shelter has finished the whole game!
MARY:
Just mosey back to the AO
COUNT-OFF & NAME-O-RAMA
8 strong today!
CIRCLE OF TRUST/BOM:
Perspective… Part 2.  As I mentioned to the JUCO crew, when you’re on the mosey for a lap, you don’t even notice the distance from the game board to the light pole.  While you’re bear crawling to the pole, it looks a lot further.  While you’re crawling backward, the distance looks nearly insurmountable.  We all have areas and times in our life when we’ve got those different perspectives.  When you’re in a “mosey” stage, remember that not everyone is there.  Give grace to those who are at the backward bear crawl.
MOLESKIN:
Always a pleasure to visit the Brickyardigans!  Filter joined us too so he could get his beatdown in early and get home for his 2.0’s birthday.  Kudos on not using that as an excuse to fartsack!
ANNOUNCEMENTS:
None this week.

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.