F3 Knoxville

Tag: Switchgrass

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.

Slightly damp starfish

THE SCENE: 48o and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x30 IC
  • Tempo Squat x10 IC
  • LBAC X10 Forward & Back
  • Overhead Claps X15 IC
  • Little of this, little of that

THA-THANG:

Mosey to under the overhang of the school

  • Ciabatta
    • 20 sec Merkin, 10 sec rest
    • 20 sec BBS, 10 sec rest
    • 20 sec Squat, 30 sec rest
    • Repeat 3x
  • Starfish – Visual for the description below
    • Partner up, P1 will do exercise 1 for reps and flip flop with P2 at points until points are completed
    • Center Exercises (with Coupons) – Complete 1 set and flip flop with partner, rotate through exercises on return trips
      • 25x Curls
      • 25x Overhead Press
      • 25x Tricep Extensions
    • Starfish Point Exercises
      • 100 Burpees
      • 200 Merkins
      • 300 Flutter Kicks (single count)
      • 400 Mountain Climbers (single count)
      • 500 Shoulder Taps (single count)
  • Elevens at the planters
    • Step-ups (must do both legs to count 1)
    • Lunges (must do both legs to count 1)

MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Prayer should be our first response – not our last resort. – One Word that will change your life book

Instead of reacting to situations in our lives we need to get more intentional with our prayer life and our walk with God. Instead of going to Him only when we need something, we need to spend time with Him before the problems arise. This applies to all aspects of our lives, we need to stop reacting and start acting. Intentionally stepping up and out in faith.

MOLESKIN:
We still only have 3 members for Hardship Hill on the Brickyard team. Let’s step out of our comfort zones and do something crazy and stupid.

ANNOUNCEMENTS:
Some 2F style outings are being planned for the Brickyard crew. After A-Rod gets back from vacation, we will get some dates on the calendar.

Ruck Friendly Q

THE SCENE: 34 degrees cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Pre-ruck with 5 weirdos

ALL EXERCISES PERFORMED WITH RUCK ON (UNLESS YOU DON’T OWN A RUCK THEN YOU GET A CMU).

Over head claps x 30 IC

Mtn Climbers x 20 IC

Tempo Merkin x 10 IC

8 Count Body Builder x 5 IC
THA-THANG:
Bear With Me x 2 Complete 1 through 5 the repeat 5 through 1.

  1. 10 yd bear crawl – 20 Squat
  2. 10 yd bear crawl – 20 merkin
  3. 10 yd bear crawl – 20 curls with ruck or cmu
  4. 10 yd bear crawl – 20 flutter (4ct)
  5. 10 yd bear crawl – 20 mtn climbers (4ct)

Aiken Legs Mosey to planters at school entrance

20 squat, 20 step up, 20 lunges (3 rounds)

Catalina Wine Mixer x10

Plank—>Pharaoh left arm then right—>last arm down first arm up—>merkin = 1 rep

MARY:
Murican Hammers with Ruck/CMU x 10 IC

Flutters x 30 IC Ruck overhead
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It is about to be a new year. Set your goals where you can reach them but be challenged. Be thankful for going to work. Put your family first. Do the hard task first each day.
MOLESKIN:

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.

Yule, as in log. Not that I have a Log . . .

THE SCENE: 40s and trying real hard not to rain.
F3 WELCOME & DISCLAIMER  Nope, still not a professional
WARM-O-RAMA:
SSH x 30; BAC; Squats x 25ish.

High knees from one side of parking lot to other, mosey back.  Then butt kickers, then karaoke.

THA-THANG:
Introductions are made with the Asylum Yule Log aka Santa’s Sleigh.

4 reindeer pull the sleigh from one end of narrow parking lot to other and back while the elves work in the shop doing Manmakers, LBCs, Narrow Squats and flutter kicks  Trade off until everybody has done one round of each exercise and pulled the sleigh at once.

Mosey around back with yule log in tow.  Volunteers switch out.  Start with 4 pulling the sleigh.  Switch to 3 after one harness breaks.  During switches, do some form of exercise.  Wait a bit while the Q hits the ground after getting tangled with the sleigh.

At the back parking lot, do the following exercises, followed by full out sprint across parking lot, followed by 10 second rest and slow mosey back to start.  Repeat with different exercise.  Each round consists of:

  • Burpees x 10- sprint- slow mosey back
  • Merkins x 20 – sprint – slow mosey back
  • Smurfjacks x 30 – sprint – slow mosey back
  • Lunges x 40 – sprint – slow mosey back
  • Reverse back down to Burpees
  • Modified Dora:  4 teams of 3.  Each team provides one reindeer to pull sleigh across the parking lot while the other two on the team are doing exercises.  Keep switching out until done with:
    • 300 Merkins
    • 200 BBS
    • 100 Burpees
  • Mosey with sleigh back to AO for 100 count shoulder shredder

MARY:
A little Capt. Thor and Boat/Canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happiness does not come from the absence of struggle.  It comes from the ability to deal with struggle.  We all struggle.  It is easier to overcome if you have help.  Who can we help overcome their struggles?  Who can we help find happiness?
MOLESKIN:
Coffeeteria and fellowship followed
ANNOUNCEMENTS: