F3 Knoxville

Tag: Herbie

A Naturally Light Leg Adventure

THE SCENE: FRICKIN COLD
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squat x 10 IC, High Knees x 20 IC 4 CT, Arm Circles x 10 IC 4 CT (ED), SSH x 25 IC 4 CT, Hand Release Merkins x 10 OYO
THA-THANG:

  • Butkus- Rapid Curb Step Ups 3 x 1 Min
  • Aiken Legs (No Rest)  20 Squat, 20 Box Jump, 20 Lunges each leg.  Rinse n Repeat x 4
  • MOSEY to back parking lot in Black Snake Formation
  • BOMBS (Partner Up):  Burpees x 50, Outlaws x 100, MKNS x 150, BBS x 200, SQUATS x 250
  • MOSEY to Front Lot
  • Leg Blasters:  20 Squat, 20 Lunge, 20 Bobby Hurley’s x 2 rounds
    MARY
  • Bicycles
  • Flutters
  • Crab Humpers

COUNT-OFF & NAME-O-RAMA
PAX count 9: Fast & Easy, Mr. Wedgie, Natty, A-Rod, Tractor, Herbie, Crossroads, Whammy
CIRCLE OF TRUST/BOM:
Don’t take for granted the relationships you have.  Marriage is sacred and it isn’t easy.  Encourage those when you can that find themselves in relationship trouble, whether a spouse or a friend.
MOLESKIN:
Prayers for Fast n Easy’s sister and A-Rod’s friend whose son is in some trouble
ANNOUNCEMENTS:

Thanks to all who put up with me today…unless you left early, each participant received a present in the form of a can of Natty Light!

Nattorious B.I.G. say No to Negativity

THE SCENE: 43 degrees and Windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Goofballs x 20 IC, Baby Arm Circles x 11 each way, Hillbillies x 20 IC, Happy Jacks IC x 4 sets
THA-THANG:

  • Spartan- Sprints 20 x 100 yds / 10x 20 Merkins
  • MOSEY 200 yds
  • BLIMPS (5 Burpee /10 Lunge / 15 IMP WLKR / 25 PLK JKS / 30 SQUATS
  • Backwards RUN to Planter Box
  • Step Ups x 20, DIPS x 15, Box Jumps x 10, Crawl Bears x 5
    MARY
  • Outlaws x 10 IC each way
  • Good Morning Abby x 10
  • Reverse Crunch x 15
  • BBS x 10
  • Box Cutters x 25
  • SSH x 40

COUNT-OFF & NAME-O-RAMA
PAX count 3: Fast & Easy, Mr. Wedgie, Natty
CIRCLE OF TRUST/BOM:
There is a difference in people, but that little difference makes a big difference.  The little difference is attitude.  The big difference is whether it is positive or negative.  You are the sum of the people you are surrounded by most.  Stay positive my friends!
MOLESKIN:
Prayers for healing for Herbie and Tractor.  Prayers for Mr. Wedgie’s friend Seth whose facing time in the Pen and that he receive the Lord’s message in guiding him back on the right path to salvation
ANNOUNCEMENTS:

Do I Need to bring the new Natty Rush next time to get more of you to show up?  Let’s grow The Brickyard and spread the Good News!

Foggy Coverage

THE SCENE: Fog, 34 degrees, which felt hot after last week.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x 10 ED IC

Imperial Squat Walker x 20 IC

SSH x 30 IC

10 Burpee OYO
THA-THANG:
The Gross: 12 Reps of each exercise with CMU then run lap around parking lot. Total of 4 rounds.

  • Curls
  • Bent over rows
  • Overhead press
  • Blockin
  • Tricep Extension
  • Swings

4 Corners: 10 to 1 Exercise. Two groups. Run between stations at corners of parking lot.

  • BBS with CMU
  • Burpee
  • CDD
  • Overhead Press with CMU

COUNT-OFF & NAME-O-RAMA
Six enjoyed the warm weather and got better.
CIRCLE OF TRUST/BOM:
1 Peter 5: 8-9: Stay alert. Stay safe. Do not go where you know you will be tempted or join in conversations that are not pleasing to God. Be attentive to what you watch, look at, read, and say. The devil is looking to trip you up.
ANNOUNCEMENTS:
Natty VQ on Thursday!!

Frozen Chosen

THE SCENE: 17 degrees, clear…yup, straight up cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers (Cadre Danny style)

Merkin x 10 (4ct) IC

SSH x 25 IC
THA-THANG:
Four cones: Run to cone, perform exercise, run backwards to start, then run to next cone.

  • 25 yrd cone = 25 merkin
  • 50 yrd cone = 50 squat
  • 75 yrd cone = 75 Mtn Climbers (single ct)
  • 100 yrd cone = 100 SSH

Deconstructed Burpee: 10:1 Exercise. Squat, leg thrusts, merkin, leg thrusts (10 of each, then 9, 8, 7, etc)

Suicides: Same four cones. Sprint to each cone and run backwards back to start. Complete 5, 10, 15, 20 merkin working through cones.

Ascending Curb Crawls: Bear crawl between curbs in driveway and perform merkin each time you cross to other side. First time across 1 merkin and keep adding 1 merkin each time you cross until reaching 13.

MARY:
100s (20), Crunchy Frog (15), WWII sit-ups (25), flutters (20). Final Sprint.
COUNT-OFF & NAME-O-RAMA
FNG – David Eubanks (Dilbert)
CIRCLE OF TRUST/BOM:
Read Matthew 1:1-17 about the Genealogy of Christ. We also have a great pedigree. We are sons of the Living God. We live here on His earth and represent Him. As we head into the new year remember who we represent. All our words, actions, and thoughts should be pleasing to Him. We are not perfect but we need to remember who we represent. The World is watching.
MOLESKIN:
Matthew 1:1-17
ANNOUNCEMENTS:
Wax Job will be on Q Saturday 12/30/17. Our Coffeteria is closed until after the New Year. Wax Job will choose where to meet after Post.

Brickyard gloom

THE SCENE: Foggy and 46 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 25 IC
  • Imperial Squat Walker x 10 IC
  • Arm Circles x 10 ED IC
  • 10 Burpees OYO
    THA-THANG:
    Mosey to play ground.

7s at benches (x 2): Decline merkin and step ups then Incline merkin and calf raises

Picnic 50s: Partner up. P1 does 10 reverse press under table while P2 does 10 BBS. Continue until 50 of each exercise reached.

Hands of time: Circle up at fountain in plank. Keep feet planted and walk hands to 3 o’clock (3 merkin), 6 o’clock (6 merkin), 9 o’clock (9 merkin), 12 o’clock (12 merkin).

Mosey to parking lot

Gunners: 10 american hammers and 10 jump squat then sprint to end of parking lot, mosey back to start and repeat (x4).

11s: Box Jumps and dips

Burpee broad jump in parking lot from indicated start finish. Bear crawl back to start.

MARY:
Flutter kicks x 30 (4ct) IC

Crunchy Frog x 20 (4ct) IC
COUNT-OFF & NAME-O-RAMA
FNGs: Robert Crowell (Nedry), Jason Good (Mr. Weggie)
CIRCLE OF TRUST/BOM:
Do make Christmas suck. Remember why we celebrate and what transpired for Jesus to come to earth. Enjoy the family and friends but remember that we were created to serve Him and that we have hope because He came to save us.
MOLESKIN:
Pray for Robert as he heads out to basic training on December 27 at Ft Benning.