F3 Knoxville

Tag: Natty

Swimming with Bricks

THE SCENE: Slight breeze and a warm 61oF
WARM-O-RAMA:

  • Baby arm circles, Forward 10x, Reverse 10x IC
  • Side Straddle Hops 25x IC
  • Suzanne Summers 20x EL IC (cross jacks)
  • Cherry Pickers 10x IC
  • Micheal Phelps 20x OYO

THA-THANG:

  • Mosey to my truck to grab bricks
  • Mosey while doing The Swimmer around outer parking lot to starting point
  • Iron Hulk
    • 1 Merkin:4 Air Press (with bricks)
    • 8x increasing by 1 Merkin and 4 Air Presses each time (8 Merkins, 32 Air presses)
  • Dora 1-2-3 with bricks
    • Find a Battle Buddy
    • P1
      • 100 Merkins on bricks
      • 200 LBC with bricks on chest
      • 300 Goblet Squats
    • P2
      • Run around outer parking lot with bricks either doing The Swimmer or the Airplane
    • Plank until all are finished
  • WonderBra 15x IC
    • PeoplesChair against wall. Hand at chest with bricks, Push out, in and up
  • Iron Hulk 5x
  • Lap around the parking lot to AO

MARY:

  • Flutters 15x IC
  • Box Cutters 10x IC
  • Bruce Lees 15x 
  • Squat to Crawl to Merkin and repeat 10x
  • Boat Canoe
  • Dealers Choice:
    • Circle of Pain – Mr. Wedgie
      • 5 Merkins, 4 Knuckle Merkins, 3 Ranger Merkins, 2 Wide Merkins, 1 Diamond Merkin
    • BBS – Hands behind head, fingers interlaced 20x – A-Rod
    • Slutter Kicks – Fast-n-Easy

CIRCLE OF TRUST/BOM:
Being authentic. Too many times we put on a persona of what we think people want to see. We act differently around our family, friends, church and co-workers to meet expectations. Social media has elevated this to an unhealthy level where we only post the most perfect moments in our lives and compare ourselves in all of our imperfections to other’s most perfect moments. We need to strive to be authentic in all aspects of our lives and stop comparing ourselves to these micro snapshots from others.

Looking for Jenny

THE SCENE: Dry and balmy 50.  Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Goofballs, and Windmills
THA-THANG:
Mosey to the back parking lot.  Run to cones doing the following:

  • 8 – burpees
  • 6 – lunges
  • 7 – imperial squat walkers
  • 5 – merkins
  • 30 – plank jacks
  • 9 squats, plank up at start until all accounted for.
  • Repeat

Mosey back to front of school/planters.

  • Rockette dips in sets of 8,6,7,5,3,0,9 with 4 jump squats between each set.  This seemed to be a bit confusing as some thought we were doing box jumps and weren’t sure about the rockette dip numbers per set.  More on this later.

Mosey over to the playground splash pad and did this routine 3x.

  • 8 – Descending carolina dry docks
  • 6 – Big boy situps
  • 7 – mountain climbers
  • 5 – merkins
  • 3 – burpees
  • 10 – SSH
  • 9 – squats

Mosey across Emory Rd up to car wash and did 10 merkins.

Mosey back to school planters.  Since we had confusion (VQ issue) before and some wanted to do box jumps, we did 2 sets of 20 box jumps.

Moved over to starting circle for Mary.

MARY:

all in sequence – flutter kicks 20, hello dolly 20, Thors to 5.

Finished the search for Jenny fun by listening to the inspiration for this Q, 867-5309 while holding a plank position.  Performed a plank jack anytime we heard Jenny (11) and a merkin for every 8645309 (21).
COUNT-OFF & NAME-O-RAMA
8 PAX today
CIRCLE OF TRUST/BOM:
We all fail.  It’s how we react to and overcome failure that matters.  Inspired by Gary Robbins and his missing the 60 hour cut-off time at the Barkley Marathon by 6 seconds last year.  He didn’t quit or give up after this failure.  He came back this year and while no one finished, he made it farther than anyone (3 laps).

Dry the Concrete

THE SCENE: 54 degree morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 40, T plank BAC X 10, Tempo Squats 15, Tempo Merkins 15, windmills 15, Hand release Merkins 15

THA-THANG:

7 cones to change your life.  first cone advances the entire group, you do the exercise until the first HIM moves you

  • first cone 10 burpees
  • BBS
  • CMU Tricep lifts
  • Merkins
  • CCD
  • Baby crunches
  • 5 burpees then run around the parking lot to the beginning , wash, rinse, repeat, and then do it again!!

over the boxes, 20 Incline Merkins, 20 Derkins, 20 derkins in a CCD pose, 20 CCD incline

grab a post, merkin, walk up by hand uneven merkin, incline merkin, walk down by hand uneven merkin, then merkin, again, wash, rinse, repeat
MARY:
all in sequence — Bruce Lee leg raise 20, flutter kicks 20, hello dolly 20
COUNT-OFF & NAME-O-RAMA
8 HIMs
CIRCLE OF TRUST/BOM:
cherish the moments with family, prioritize your life, and ensure that you take advantage of time you have with your personal self and Jesus.  there is 168 hours in a week, how much time do you give Jesus, your family, your job??

Look over everyone involved with the Marathon run this Sun, especially our team members A-Rod and Norm

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CMU Movers

THE SCENE: Cloudy 42
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

BAC x 15 ED EA IC

Michael Phelps 60 seconds

F3 Cherry Pickers x 10

GoRuck Cherry Pickers x 10

Round the Clock Merkin

SSH x 40 IC

THA-THANG:  Grab a CMU

Quarter Pounder with Cheese: 100 yards with CMU

  • Sprint 25 yards do 25 merkin on CMU. Run backwards to start
  • Sprint 50 yards do 50 squat. Run backwards to start
  • Sprint 75 yards do 75 mtn climbers on CMU. Backwards
  • sprint 100 yards do 100 flutters with CMU. Backwards

BBS CMU Conveyor

On your six head to toe in a line. First man grabs CMU from pile and passes overhead to man behind. Last man stacks CMUs. Start line again and move CMU pile.

CMU Shuttle Run: Partner Up. P1 Starts exercise and P2 runs CMU to partner from CMU pile.

  • 100 SSH
  • 100 Jump Squat
  • 100 Merkin
  • 100 BBS

Build F3!: Move the CMUs to spell out F3. Conduct the following exercises and the set block down.

  • 25 swings
  • 25 Rows
  • 25 overhead

Deconstruct F3

  • 25 Tricep
  • 25 Curls
  • 25 Cleanouts

Move CMUs to Qs car!

5 Burpees and move CMU to car. Return and do 5 burpees and take next block until all are gone.

Aiken Legs 2 rounds

  • 20 box jumps
  • 20 squat
  • 20 lunge (10 each leg)

MARY:
Flutters x 50 IC

Capn Thor to 20

Hello Dolly x 15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Pray for our community leaders, city, state, and federal government leaders. We are fortunate that our sin is not on the news/social media. Regardless of political affiliation those in elected office need our prayers to faithfully execute their office.
MOLESKIN:

ANNOUNCEMENTS:
Sign up to Q!!!

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: