F3 Knoxville

Tag: Simmons

Santa likes Fireball

THE SCENE: A crisp and clear 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did a jinglebell jog to the gas station, whilst performing Single leg jump skips and Butt kicks and being ridiculed by the mumble chatter Brickyard is so well known for.

At the gas station the warmarama pursued with 10 SSH’s IC, 10 Imperial Walkers IC, 10 Chinook SQTS (B) IC (A-Rod seemed to think this was amusing, but his head has turned into a Spud since returning from Idaho), 10 Windmills IC, 10 Thai Fighters IC (B)
THA-THANG:
The PAX attempted to form two staright lines but they were not so good at following directions.  They were in training to run Santa’s sleigh and started in pairs taking off every 5 seconds, or 3, or 2?  Cones set up to mark their distance:

  • Dasher 25 yds
  • Dancer 50 yds
  • Pracncer 75 yds
  • Vixen 100 yds
  • Comet 100 yds
  • Cupid 75 yds
  • Donner 50 yds
  • Blitzen 25 yds
  • and in pairs, Rudolph teamed the lighted sleigh 100 yds and back.  One Rudy carried a sand pail during each sequence.

Next we continued the 12 days of X-mas theme ascending days and also descending order.  A mandatory Mulligan chosen wisely by each team to carry Santa’s sleigh around the parking lot.

  • On the first day of Christmas my Q gave to me…a lap around a parking lot of trees
  • On the second day of Christmas my Q gave to me…2 Monkey Humpers
  • On the third day of Christmas my Q gave to me…3 French High Knees
  • On the fourth day of Christmas my Q gave to me…4 Calling Burpees
  • On the fifth day of Christmas my Q gave to me…5 Diamond Merkins
  • On the sixth day of Christmas my Q gave to me…6 Geese a Laying Leg Lifts
  • On the seventh day of Christmas my Q gave to me…7 Swans a Squat Jumping
  • On the eight day of Christmas my Q gave to me…8 Maids a Mountain Climbing
  • On the ninth day of Christmas my Q gave to me…9 Lady’s Jump Lunging
  • On the tenth day of Christmas my Q gave to me…10 Lord’s a Leaping (Michael Jordan’s)
  • On the eleventh day of Christmas my Q gave to me…11 Pickle’s Pounding
  • On the twelfth day of Christmas my Q gave to me…12 Drummers Jumping (SSH’s)

MARY:
Just a cou[ple min left to do 20 Hellow Dollies IC and 20 flutter kicks IC
COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Hamm, Fob, Fast-n-Easy, Simmons, Biohazard, Natty, Dr. Feelgood

CIRCLE OF TRUST/BOM:
“The heaviest of burdens that we carry are the thoughts in our head”
MOLESKIN:
Prayers for Boogaloo, Gepetto’s family, Natty’s friend Mike Morton and the loss of his father
ANNOUNCEMENTS:
No Q on Christmas but a possible one Friday TBD

Super easy AOQ handoff beatdown

THE SCENE: Few clouds, 54°F, Feels like 52°F, Humidity 82%, Wind 2mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Arm circles forward IC 15x
  • Overhead Claps IC 15x
  • Seal claps IC 15x
  • Amr circles backwards IC 15x
  • Tempo squats 10x
  • SSH 30x

THA-THANG:

  • Herbie starts with Q
  • Mosey to the planters. Partner up. 
  • Dora’s
    • 100 derkins
    • 200 dips
    • 300 step ups (2 CT left leg right leg)
    • Partner 2 runs to the bush and back while partner 1 does exercise
  • Hand off Q to Geppetto
  • 10 count Welsh dragons.
    • 4 step bear crawl
    • Merkin, plank jack, same shoulder shoulder taps = 1 rep
  • Mosey to the rock pile.
  • Diego’s
    • Grab a good sized rock
    • Partner up, partners do total reps
    • 100 curls
    • 200 overhead presses
    • 300 squats
  • Mosey back to the main parking lot, single file line and Indian run to the marathon station backer on the parking lot to the AO.

MARY:

  • Dealer’s choice.
    • Hello dollies on a 20 count.
    • Captain Thor’s six to and 24.
    • Freddie Mercury’s
    • Ring of fire till Time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Handoff of the flag and AOQ from Herbie to Geppetto

To the pax:

It has been an honor and blessing to be the AOQ for the Brickyard. You men have inspired and challenged me. We have faced a pandemic together and grown stronger together. F3 has made me a better man and you all are a part of that. Leadership of the AO does not fall on the shoulders of one man. You all are a part of this. If you haven’t figured it out yet, we are a leadership group disguised as a workout group. So if you have an idea of something to do, don’t wait do it. You are freed to lead. Start it up and pull other men into it with you and get after it.

I love you all.

To Geppetto:

I’m handing over a group of rowdy wild men that are passionate and outspoken. They have heart and will push you to your limits at times. As the AOQ you will represent Brickyard to the other AOs and with the Nantan, but you are not alone. Do not feel that you have to do everything yourself, you have a group of men here to lead and guide. Call upon us, challenge us and push us to be better. Iron sharpens iron only by being struck and scraped together. At times things will be abrasive, but that is the sharpening of men and it cannot be done alone. Thank you for your willingness to step up and be the AOQ, we have your back.

MOLESKIN:

ANNOUNCEMENTS:
Christmas party and emerald youth toy store

Brickyard 4 Year Anniversary

THE SCENE: Overcast clouds, 49°F, Feels like 45°F, Humidity 79%, Wind 8mph from WNW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x10 each direction IC
  • SSH x 25 IC
  • Tempo Squat x 10 IC
  • Tempo Merkin x 10 IC

THA-THANG:

Mosey to the front of the school
Brickyard Bear crawls – Ascending curb crawl (1 to 13 merkins with bear crawl)

Mosey to the back lot (with a locked fence at the shortcut)
Kracken:

  • 4 stations, 3 exercises at each station, start at a station, do exercise, run a lap and move to the next station. Continue until 12 laps are completed.
    • Station 1: 15x Squat, Jump Squat, Smurf Jack
    • Station 2: 15x BBS, LBC, Flutter (4ct)
    • Station 3: 15x Merkin, CDD, Shoulder taps
    • Station 4: 15x (4ct) Mountain Climber, Peter Parker, Hello Dolly

Mosey to the front. Stop at AOQs truck to drop off cones.
Burpee Dan back to AO. (1 burpee, 4 lunges)

MARY:
Hurricane Hoedown

  • 20x Flutterkicks
  • 20x Inclined Flutterkicks
  • 20x Flutterkicks with a BBS every 5

Dealers Choice

  • Peter Parkers
  • Crab reachers
  • Man Makers
  • Suzanne Summers
  • Australian snow angels

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are not made to be alone. This group of men are your brothers, they will be there when you need them.
MOLESKIN:

ANNOUNCEMENTS:
AOQ handoff this Saturday

CMU fun

THE SCENE: Mist, 57°F, Feels like 56°F, Humidity 88%, Wind 3mph from SE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC forward and backwards
  • Little of this and that
  • Tempo squats
  • Leg stretches
  • SSH

THA-THANG:

20 min amrap
Bear crawl across parking lot
Farmer carry CMU back
44 CMU hammers
Farmer carry CMU back
Bear crawl across
44 burpees
Repeat till time
8 rounds
8 Shoulder press
20 Plank pulls
8 Swings
Run to gas station

MARY:

  • Flutter kicks
  • Hello dollies (Fast-n-easy)
  • Box cutters (Simmons)
  • BBS (Repeat)
  • Peter parker’s (Geppetto)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

In our jobs we sometimes do thing for the reason of “That’s the way we’ve always done it.” And sometimes that reasoning works it’s way into our home and spiritual lives. When we ask ourselves ‘Why’, what answer can you give? The why question has been put on front of me in multiple ways this week and honestly I couldn’t always give a reason. It made me realize how much of my life is on autopilot with the answer of because. It is time to change that. Ask yourself why throughout the day/week and see what answers you get.

MOLESKIN:

ANNOUNCEMENTS:

Bricktacular

THE SCENE: Wet, humid, moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
ALL with Brix:  SSH IC x 20, Chinooks (B) IC x 10, OH Press x 20 IC, Straiht arm raise x 20 IC, Baby Arm Circles x 10 IC (B), Seal Claps x 20 IC, Hand release Mkns with Brick raise x 10, Windmills x 10 IC
THA-THANG:
Mosey with Brix OH to splash pad:

Start at RR and do 25x each:  OH Press, Curls, Rows, Triceps Ext OH then run a lap.  Repeato adding a new ex after each lap (Squats, MKNS, BBS)–brix always in tow.  After BBS drop an exercise of the add ons and do initial 4 / lap until PAX all done

Mosey back to p-lot.  and do lunges to AO (75 yds)

MARY:
(All w/ brix)

Captain Thors, Carolina Crab Reachers x 15 IC, V-Ups x 10, Nolan Ryan’s x 20 (B), SUn Rise extensions x 5
COUNT-OFF & NAME-O-RAMA
Natty, Simmons, Spellcheck, Fast N Easy, Geppetto, Herbie
CIRCLE OF TRUST/BOM:
Check yourself and your priorities and own them, if something isn’t right, it may be your priorities that need to be changed
MOLESKIN:
Prayers for all those with grief, anxiety and other behavioral health issues.  Don’t judge as we do not know everyone’s story
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.