F3 Knoxville

Tag: Spellcheck

The backyard is open

THE SCENE: 60 degrees and cloudy with a chance of meatballs
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 27 IC, T-Plank arm circles x 10 (B) both directions, Prone all-4’s hip circles x 8 bi-directional IC (B), Donkey Kicks prone x 8 (B) IC, Chinooks x 10 (B) IC, Seal Claps x 20 (B) IC, Manly Arm Rotations x 5 (B) IC
THA-THANG:
Mosey jog to the outer school wall and perform 20 Australian Nut Knockers x 20 IC followed by 10 Squat Jumps IC..then to the track

  • 1 lap around track to EZ bear crawl 15 yds do 15 MKNS
  • 2 laps around track to EZ duck walk 20 yds do 20 BBS
  • 3 laps around track to EZ crab walk 30 yds do 30 plank jacks
  • 4 laps around track to EZ lunge  40 yds do 40 SQTS

MARY:
10 supermans IC, 20 Box cutters IC, 20 Gas Pumps IC, 20 Crab reachers IC
COUNT-OFF & NAME-O-RAMA
A-Rod, Biohazard, Hamm, Herbie, Geppetto, Spellcheck, Natty, Simmons
CIRCLE OF TRUST/BOM:
The golden Rule
MOLESKIN:
Natty was a little miffed today and made some comments he regrets, asking for forgiveness
ANNOUNCEMENTS:
CSAUP 2/26

The Frozen Brickyard

THE SCENE: Light Snow and 18 Degrees with a bitter North Wind @ 12mph
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, Cherry Pickers, Wind Mills, Miscellaneous Stretches, LBACs, Mosey to Powell Station Park

THA-THANG:
1. Mini Brickyard Seabiscuit:

  • 5 Burpees, 10 Merkins, 15 LBCs, 1 Lap around Powell Station Park
  • 5 Burpees, 10 Merkins, 15 LBCs, 2 Lap around Powell Station Park
  • 5 Burpees, 10 Merkins, 15 LBCs, 3 Lap around Powell Station Park
  • 5 Burpees, 10 Merkins, 15 LBCs, 2 Lap around Powell Station Park
  • 5 Burpees, 10 Merkins, 15 LBCs, 1 Lap around Powell Station Park

2. All HIM’s to the Rock Pile

  • While One Him Throws the Sandbag 5 parking spaces and back the other HIM’s grab a medium size rock.
  • AMRAP: Curl to Overheads, Rows, Merkins
  • HIM’s perform the AMRAP Exercises with Rocks while HIMS cycle through the Sandbag Throw.

3. Bear Crawl 7 Posts and Back to the Start with 7 Merkins performed at the post and then down to 6 posts,        5  posts, etc.

4. Mosey to Football Field and line up at the Back of the End Zone, Lunge to 5 yard line, 5 Squats, Sprint Back to starting point, Then R&R to 10, 15, 20.

5. One Lap Around the Track

MARY:
We took turns calling out: Flutter Kicks, Hello Dolly’s, Etc. Etc.

COUNT-OFF & NAME-O-RAMA
Simmons, F&E, Herbie, SpellCheck, Switchgrass, Hamm on Q
CIRCLE OF TRUST/BOM:
We have Exiles (The experience of afflictive emotions usually as a youngster i.e. shame, anger, etc.)

We Develop Protectors (Managers as socially acceptable ways of compensating or keeping unwanted emotions exiles and Firefighters reactive ways of dealing when the exiles are triggered) Both can be unhealthy ways of not facing our feelings or learning how to cope effectively with life and all it’s difficulties)

Then we have our self or the part of us connected to God that is able to live in reality and on life’s terms. We can use this self energy or connectedness to God to reach our exiles and help our protectors to not be so extreme in their ways.

ANNOUNCEMENTS:
CSAUP next Month was discussed.

Better Than Burpees

THE SCENE:

32 Degrees Clear & Calm, Warmer than it’s been lately.

F3 WELCOME & DISCLAIMER

Yes.

WARM-O-RAMA:
SSHs, Cherry Pickers, LBACs, Stretches, Etc.
THA-THANG:
We did a HAMM.

Hairy Rockettes X 25

ATM’s X 1

Murder Hornet X 2

Murder Hornet = Murder Bunny 10 yards followed by 10 Brickyard Body Builders (8 Ct Body Builder w. CMU), 10 Lunges w. CMU, 10 BBS’s w. CMU.  Repeat the entire sequence twice. Bear Crawl with CMU Drag back to Starting Point, Rinse & Repeat.

We then did some: Gorilla Humpers and a sequence up and around the PHS steps that included: Bear Crawling, Sprinting, Crab Walking.

MARY:

LBC’s, Flutter Kicks, Freddy Mercury’s

COUNT-OFF & NAME-O-RAMA

Hamm, FnE, Herbie, Biohazard, & Spellcheck

CIRCLE OF TRUST/BOM:
At any given time, and for better or for worse, our thoughts and behaviors are flowing from the values of the world, the values of our family of origin, or the values of the Gospel. We do well to be mindful of this. See Emotionally Healthy Spirituality by Peter Scazzero

MOLESKIN:

Good Work!

ANNOUNCEMENTS:

N/A

Let’s do a little work

THE SCENE: 30° and crisp and ruck required
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 reverse merkins

10 cherry pickers

40 SSH

10 windmills

10 tempo squats
THA-THANG:
Every-other parking stall

1-merkin ruck on

1-MR. Rucktacular

1-BBS

Dora – 300 curls, 400 overhead press, 500 rows

50yrd bear crawl down and back

MARY:
Curl-of-fire
COUNT-OFF & NAME-O-RAMA
5 HIMs put in some work
CIRCLE OF TRUST/BOM:
Be the leader and role model that you are intended to be.

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