F3 Knoxville

Tag: Herbie

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.

Accumulate and Circulate

THE SCENE: Still not warm. 34 in April
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circle x15 ED EA IC

Tempo Squat x15 IC

Cherry Picker x10 IC

SSH x30 IC

Tempo Merkin x15 IC

Imperial Squat Walker x15 IC
THA-THANG:
Accumulator: 20 sec each exercise the 10 sec rest- 1) Curls, 2) Merkin, 3) BBS, 4) Overhead press w/CMU, 5) Rows w/CMU

  • Exercise: 1
  • Exercise: 1,2
  • Exercise: 1,2,3
  • Exercise: 1,2,3,4
  • Exercise: 1,2,3,4,5
  • Exercise: 5,4,3,2,1
  • Exercise: 5,4,3,2
  • Exercise: 5,4,3
  • Exercise: 5,4
  • Exercise: 5

Circuit:

  • Station 1: 15 Burpee/20 Rev pickle pounders
  • Station 2: 20 Superman swims/20 4ct Flutters
  • Station 3: 15 dips/25 prisoner squat
  • Station 4: Shuttle lunge to cone/BC back/Sprint to cone
  • Station 5: 25 Derkin/25 Incline

MARY:
With CMU- Swings (20 sec), Triceps (20 sec), Curls (20 sec) for 3 rounds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 18: Jesus tells us He is the good shepherd three times. He is trustworthy, He knows the plan for you is good. Will you trust Him? What will you do with the Words of Jesus?
MOLESKIN:

ANNOUNCEMENTS:

Blackjack

THE SCENE: 39 degrees, chilly but dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BAC, Mtn Climbers, Suzanne Summers, Tempo Squats, Tempo Merkins, Smurf Jacks, 5 burpees on your own.

 

THA-THANG #1:

Ciabattas (20 seconds follow by 10 sec rest): Burpees, Jump Squats, Lung Jumps, SSH, Merkins, Mtn Climbers, American Hammers, Barrier Jumps

Rinse and Repeat

THA-THANG #2: 

Black Jack (animal style):

1 MRK, animal walk to end of parking lot then 20 BBS and run back. Then 2 MRK and 19 BBS. All the way to 21. BLACKJACK!

MARY:
Ring of Fire, Bicycles, Flutter Kicks, Captain Thors

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
James 2: 14-17 and 1 John 3: 17-18 – Take away: if you meet someone in need and you are able to meet that person’s need we should help them.
MOLESKIN:

ANNOUNCEMENTS:

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: