F3 Knoxville

Tag: Norm

Ruck friendly workout, not so much?!!?

THE SCENE:  dang near 60 degrees!!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

over head claps 30

merkins 10

Baby arms circles 10

squats 10

imperial walkers 10

THA-THANG:
Split into 2 groups 4×4

1-10 burpees swap stations

change the oil ( run the lot )

1-10 merkins swap stations

change the premium oil ( add the driveway )

1-5 burpees and merkins  swap stations

change the oil in a semi ( run the entire lot up on the greenway, and the small inside lot )

10-10 squats swap stations

change the oil ( reverse osmosis truck oil)

flower boxes,

step ups 20

lunges 20

MARY:
Flutter kicks, hello dolly, box cutter, Bruce lee
COUNT-OFF & NAME-O-RAMA
9!strong
CIRCLE OF TRUST/BOM:
Patience, have some, find some, use some!!
MOLESKIN:
Keeping Chaucer and Quamires mom in our prayers

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Wow that’s a lot of burpees!!

THE SCENE: 33 and cool AstroTurf
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Windmill

2 burpees

Imperial walkers

4 burpees

Tempo merkins

6 burpees

Little baby circles

8 burpees

SSH

10 burpees

THA-THANG:

20yrd sprint 

10 BBS

20yrd sprint

10 merkins

20yrd sprint

10 Freddie Mercury 

20yrd sprint

10 CCD

20yrd sprint

10 burpees

Brickyard bearcrawl 10

5 burpees

Lunge 20yds

5 burpees

Hop 20yds

5 burpees

Bernie 

5 burpees

Beat crawl  20 yard

 5 burpee

Burpee broad jump

5 burpees

On the track teams of 2 lap one stopping at 1/4mile 5 burpees,  lap 2 same only 10 burpees

indian run two laps

MARY:

5/1 fast n easy makers to burpees

flutter kicks 10

hello dolly 10

COUNT-OFF & NAME-O-RAMA
Norm, A Rod, Switchgrass, Chaucer, Herbie, Hamm, Simmons, Tractor, Fast-n-Easy
CIRCLE OF TRUST/BOM:
God said No
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

4 Corners

THE SCENE: Dark, humid, and low 70s
F3 WELCOME & DISCLAIMER
Yes. No FNGs.
WARM-O-RAMA:

Cherry Pickers x 10 IC
SSH X 20 IC
Merkins x 15 IC

THA-THANG:
Moseyed the long way around to the back parking lot.

Staying together as a group, starting in the bottom right corner, do the following:

  • 5 merkins, then mosey to upper right corner
  • 10 BBS, then bear crawl to upper left corner
  • 15 Mtn. Climbers, then mosey to lower left corner
  • 20 squats and hold Al Gore until everyone caught up, then sprint back to bottom right corner
  • Rinse & Repeat…I think we were able to get 6 1/4 rounds completed.

Moseyed back to rally point (using the shortcut with the gate being open) with a little extra distance to make sure we hit the 2 mile mark.

MARY:
Started with Boxcutters and then hit some dealer’s choice:
Hello Dolly
Matrix
Captain Thors

and finished with a minute of boat/canoe

COUNT-OFF & NAME-O-RAMA
7 strong.  We had 1 surprising fartsack that will not be publicly shamed here.
CIRCLE OF TRUST/BOM:
Many of us have been missing time on vacations.  Just a reminder of how important this time is to get away with families and not take stress/work/electronics with us all the time.  Also, for those of us who are married, don’t forget to also get time away with just our spouse and continue to “date” our wife.
MOLESKIN:
Herbie’s family closing on house move tomorrow.  2 fiends of Switchgrass that need prayers for unspoken needs.
ANNOUNCEMENTS:

Grinding on the escalator

THE SCENE: Warm, humid 67
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 Rounds of 10 lunge, 10 flutter, 10 squat

Leg stretches
THA-THANG:

Grinders:  Partner up. 2 rounds of 4 exercises. Partner 1 jumps air rope while P2 lunges to first cone and sprints to second. Complete number of reps/exercise. Sprint and lunge at cones on way back to partner. Five reps on first time through and 10 reps on second time through. Do one exercise and run back to partner.

  • ex 1: Diamond merkin
  • ex 2: Side lunge
  • ex 3: BBS
  • ex 4: burpee

MARY:
Flutters x 40 IC

Capn Thor 4:1
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shorter Catechism

Q.1.What is the chief end of man?

A. Man’s chief end is to glorify God, and to enjoy Him forever.

Build yourself a strong relationship with Jesus. Have hope and give hope to those around you. We don’t have the answers for all the hurt around us but we can get people to where they can receive the help they need. Pray for those around you. You don’t have to know them to pray for them.
MOLESKIN:

ANNOUNCEMENTS:

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!