F3 Knoxville

Tag: Herbie

Brickyard – CMU, run, AMRAP & repeat

THE SCENE: Gloomy and sometimes breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops
 Temp Squats
Cherry Pickers
 Claps: OH, Front
Arm Circles
 Mosey

THA-THANG:

Partner Circuit: Run lap, alternate between stations
 This partner does as many reps as possible until other partner finishes CMU reps.
CMU AMRAP
10 Squat Thrusters ## OH Claps
20 Curls ## SSH
30 Derkins/Merkins ## Shoulder Taps
40 OHPress ## Mntn Climbers
30 Lunges
## Carolina Dockers
20 Grave Diggers ## Front Claps
10 Blockees ## Wind Mills
Mosey
Push-up-orama
Diamond Merkins to a 3-count

MARY:

Flutter Kicks
 Hello Dollies
LBCs
 Superman
side bends
Planks

CIRCLE OF TRUST/BOM:
Matt 13:18 “Listen then to what the parable of the sower means: 19 When anyone hears the message about the kingdom and does not understand it, the evil one comes and snatches away what was sown in their heart. This is the seed sown along the path. 20 The seed falling on rocky ground refers to someone who hears the word and at once receives it with joy. 21 But since they have no root, they last only a short time. When trouble or persecution comes because of the word, they quickly fall away. 22 The seed falling among the thorns refers to someone who hears the word, but the worries of this life and the deceitfulness of wealth choke the word, making it unfruitful. 23 But the seed falling on good soil refers to someone who hears the word and understands it. This is the one who produces a crop, yielding a hundred, sixty or thirty times what was sown.”

Brickyard – Popeye Forearms & Bolder Shoulders

THE SCENE: Extra gloomy with a side of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops
 Temp Squats
Cherry Pickers
Claps: OH, Front
Arm Circles
 Mosey

THA-THANG:

Series W/ CMU – did 4 rounds
20 Grave Diggers
10 lunges out
Bear crawl back
run a lap
Partner Split: Exercises & Farmer Carry
50 Burpees
(Partner carries both CMUs here only)
100 Merkins
200 Mountain Climbers (single count)
*Early finishers stayed busy
Mossey then 20 Diamon Derkins W/ CMU

MARY:

CMU circles
 Hip Thrusters
CMU Side Bends
 BBS
Flutter Kicks CMU OH
 Bruce Lee’s

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:
The fear of the lord is the beginning of wisdom… Psalms 111:10. Read a short devotional from Joe Thorns book – Note to self. Discussed fearing and reverencing the Lord over all other things being mindful not to place created things over the creator, that births an idol.
MOLESKIN:
Praying for families who have lost loved ones, a memorial day burn accident and allot of travel coming up for the Pax.
ANNOUNCEMENTS:
forgot to mention but should have … the July convergence thing

Get the Balance Right

THE SCENE: Clear, warm, very humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Mkns x 10, Tempo Sqts x 10, Thai Fighters IC (B) x 10, Seal Claps IC x 12, OH Press IC x 10, Cherry Pickers, OH Claps IC x 20, Real Cherry Pickers x 10 IC, Toy Soldiers x 10 IC
THA-THANG:
Mosey to back lot for Stations, everyone starts at a different station, complete the ex and reps and run to next station until complete

  • BBS x 50
  • Kettle Swings x 25
  • Bobby Hurley’s x 25
  • 4 Ct Mtn Climbers x 50
  • Man Makers x 25
  • OH Press x 50
  • Plyotramp 2 ct. side hops x 25
  • MKNS x 50

Indian Run to AO passing the flag

11’s at Planters:  Tri-Dips & Box Jumps

MARY:
Flutter Kicks x 25 IC, LBC’s x 25 IC, Gas Pumps x 15 IC, Hello Dollies x 20 IC, Capt Thors, Freddy Merc’s x 20 IC, Ring of Fire Mkns (3 rounds)
COUNT-OFF & NAME-O-RAMA
Biohazard, Herbie, Geppetto, A-Rod, Gmail, Fast-n-Easy, Natty
CIRCLE OF TRUST/BOM:
Ecclesiastes 8:15

“I arise in the morning torn beween a desire to improve the world and a desire to enjoy the world,” EB White

Get the Balance Right…Depeche Mode, RIP Andrew Fletcher
MOLESKIN:
listen to that voice in your head (the good one)
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Brickyard – back and forth and around in circles

THE SCENE: Gloom, feeling more humid imo.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
the norm – SSH, Claps, lunges and cherry pickers
THA-THANG:

Bataan Death Crawl
Bear Crawl in a line. Last guy does 5 burpees then runs to catch up, tagging the last guy for his burpees on the way to the front of the line.
Sprint (1 of 2)
First finisher counts out loud after crossing finish line. The following sprinters must listen & remember there lag number as they cross finish.
Circuit
SSH, 100 count
Squat thrusters w/ CMUs
Shoulder Taps
Lunges
Sprint (2 of 2)
To start, first finisher of first sprint will count down from prev. run longest lag number + 5sec., when you hear your number start your sprint! – count down with push ups.

MARY:
Flutter Kicks, planks, box-cutters, BBS & gas pumps

CIRCLE OF TRUST/BOM:
“For many of us, there’s a gap between the compass and the clock – between what’s deeply important to us and the way we spend our time.” – Steven Covey It’s easy to proceed without a plan and procrastinate the things that matter. Let’s ask ourselves, what is our aim. Where do we want our families to be, our kids, our church, our health. “Where there is no vision, the people perish… Proverbs 29:18

Running Around in Circles

THE SCENE: Clear, moderate
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC moving in circles x 25, Sumo Squats 3 CT IC moving in circles x 21, 5 CT Tempo MKNS moving in Circles x 20, Windmills IC x 10, Chinooks (B) x 20 IC, LBAC’s (B) IC x 10
THA-THANG:
Mosey to Bojangles for 20 Bobby Hurley’s then off to Norm Hill, where we do 25 BBS (30 for those that started early), sprint to top of hill for 10 Hand release MKNS and Al Gore until 6 is up.

  • Return run towards Brickyard, stop at RR tracks for 50 mogul hops over the tracks
  • Run to First Horizon for some teller bear crawl laps x 2 and hold plank for the 6
  • Run to AO to pick up coupons (Bricks)
  • Run to splash pad and perform 3 rounds of:  25 each (OH Press, Curls, Rows, Double TRi’s) Lap 1.  Lunges, 2. Toy Soldier steps 3. Broad Jumps (bricks always in hands)
  • Return to AO

MARY:
Ring of Fire, American Hammers 4 CT x 20, Angle Leg Holds (80, 60, 40, 30, 20, 10 degrees and finshi into 10 Hello Dollies,  Merkin Ring of fire 5 rounds, Flutter kicks til time.
COUNT-OFF & NAME-O-RAMA
Spladle, Gmail, A-Rod, Fast n Easy, Simmons, Herbie, Spellcheck, Natty, Hamm
CIRCLE OF TRUST/BOM:
Romans 12:2 Make your vision clear.  and Ephesions 4:29 Be careful using sarcasm in a leadership position
MOLESKIN:
Prayers for the CSAUP crazies and Natty tearing up the roads
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.