F3 Knoxville

Tag: Simmons

Handicapped Pyramid / Reps and Retribution

THE SCENE: The gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Cherry Pickers

Temp Squats
Claps: OH, Front

THA-THANG:

Handicapped Pyramid
5 Burpees
10 Diamond Push-ups
15 Bobby Hurley’s
20 X-Factors
Travel between exercises: Run
Handicap after each pyramid/round: (HIMs behind)x2x(ManMakers)

Reps & Retribution
Reps: 200 Push-ups
Retribution: 50 SSH for breaking form
Finishers call out total, Pax responds w/ rep count
then finisher partners w/ lowest # to contribute.

MARY:
No-time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Are we living like Stewards or Owners of the time, treasure and talents God has given us?

1/3/2023 – Brickyard Beatdown

THE SCENE: wet & unseasonably warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Temp Merkins, OH & Front Claps
THA-THANG:
Mosey

12 ManMakers
AMRAP while partner runs, then switch, then next exercise.
BBS
Mountain Climbers
SSH
Bobby Hurley’s
10 ManMakers
Field
Go from end to end and do the exercise, dropping 10yrd or space each time
Method of travel – Side Shuffle                                                                                      Exercise – Plank Jack

8 ManMakers
Intervals Runs – here to there 60% 80% 90-100%
6 ManMakers
MARY:
JLOs , Froggers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
[Matt 28:19] Go therefore and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit. We need to be the initiators. Jesus doesn’t say to be ready and wait.. he says “GO”. God has placed us in unique context with unique gifts – where do we need to take the first step, at work? in our families? Initiating and being intentional go together and is very relevant to the new year goal setting I hope we are all doing now.
MOLESKIN:
I’ve found that my problem isn’t making goals, it’s keeping track of them. So I use a loose piece of paper to write them on and I move it through my planner as a bookmark so I’m always reflecting on where I’m at.
ANNOUNCEMENTS:

Compassionate One

THE SCENE: cool clear and 46 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo MKNS x 10 IC, then no rest (all x 20 IC) Seal Claps, OH Claps, OH Press, Moroccan Night Clubs (B).  Tempo Sqts x 20 IC, Toy Soldiers x 10 IC, Cherry Pickers x 10 IC, Happy Jacks x 4 sets IC

THA-THANG:
Aiken Legs x 3 Sets

Mosey to Back  but perform 20 Australian Nut Knockers on wall on the way

then some 11’s (Incline MKNS & Monkey Humpers) on the stairs

Head to field: (3 Laps)

  • Lap 1 Bear crawl every 10 yards to the 50.  perfom 10 MKNS on every 10 yd increment, sprint back to goal line
  • Lap 2 Broad jump every 10 yds and perform 10 BBS every 10, sprint to goal
  • Lap 3 Crab walk every 10 and do plank jacks on the 10’s, sprint back
  • 2 Laps around the track Indian Run
  • Return to AO

MARY:
Back Planks x 10 IC, Gas Pumps x 20 IC, Bruce Lees x 10 IC, Crab Reachers x 20 IC, Freddy Mercs x 20 IC, Hello Dollies x 20 IC, Flutters x 21 IC, 6 SSH IC
COUNT-OFF & NAME-O-RAMA
Natty, Fast n Easy, Gepetto, Biohazard, Simmons, Gmail
CIRCLE OF TRUST/BOM:
Romans 15:5
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics Nov 5th and Gepetto wants to pass the torch

CMUs @ #Brickyard

THE SCENE: Gloom
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
the norm, nothing special
THA-THANG:
Series W/ CMU – did 5 rounds
20 Grave Diggers
10 lunges out
Bear crawl back
run a lap
DORA
Alternate Farmer Carry and Exercises:
100 BBS
200 Mountain Climbers
300 CMU Presses

MARY:
CMU side bends , CMU flutter kicks , Manmaker Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
book plug for Extreme Ownership by Jocko – take responsibility and take control. Reminding us that Jesus takes responsibility for our mess and leaves us an example.
MOLESKIN:
none
ANNOUNCEMENTS:

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.”