F3 Knoxville

Tuesday Q…but on a Thursday

THE SCENE: 46 for some reason??
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 Burpees – purposeful punishment

Shoulder shredder, overhead, cherry picker, chinooks, cherry picker,  reverse chinooks, cherry picker,  MARS, cherry picker, bakerds, cherry picker

tempo squats

tempo Merkins
THA-THANG:

mosey to the football field and take a lap.

Bear Crawl 10,20,30,40,50 and then back.  Stopping on the yard lines and doing that many BBS, next round, Hand release Merkins, then Squats

Man-makers to fill the gap

MARY:
Abs in distress, no touching the ground, Flutter, Box Cutter, Freddie Mercury, Bruce Lee
COUNT-OFF & NAME-O-RAMA
6 HIMs getting better
CIRCLE OF TRUST/BOM:
Don’t be like someone else, be like you!
MOLESKIN:

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

Four Corner Catalyst

THE SCENE: Cool 47 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

SSH, Cherry Pickers, LBAC, Windmills, Right over Left, Left over Right, Merkins

THA-THANG:

There were 4 corners of the parking lot with the same CMU workout. Each time you went to a corner different way (i.e. Bear Crawl CMU Drag, CMU Race Car, CMU Duck Walk, CMU Fireman Carry) and did the workout decreasing by 5 reps of the same workout each time.

  • 50 Chest Press
  • 45 Curls
  • 40 Merkins
  • 35 Dips
  • 30 Rows
  • 25 Tricep Extensions
  • 20 Squats
  • 15 Calf Raisers
  • 10 Brickyard Body Builders

MARY:
Flutter Kicks, Gas Pedals, Captain Thors, Freddy Mercury’s, Hello Dolly’s, Boat/Canoe

COUNT-OFF & NAME-O-RAMA
Hamm, Herbie, Simmons, Tractor, Gepetto, Handy Manny (FNG)
CIRCLE OF TRUST/BOM:
Everything is a catalyst. We sometimes view things as the be all/end all but everything is only a catalyst that must serve as a spark for more and greater things (i.e. Church/Spirtual Growth, Education/Learning, F3/Growth as a HIM, Life Itself/Eternal Life etc.)
MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A

Positive Ground

THE SCENE: Breezy 50’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

21’s with 10 MMaker penalty, Windmills IC x 9, Cherry Pickers IC x 10, OH Claps (20)–>Seal Claps(20)–>Behind back claps(20)–>Drop to T-Plank arm circles(10 B & both dir) all in cadence
THA-THANG:
Mosey long way to field…stop at stairs with some fwd & bwd steps, sideways (B), heel stretch & 20 heel risers

  • Run 1 lap around track, go to bleachers for 11’s (Dips & Monkey Humpers) then back to field
  • EZ- 5 Burpees  Broad jumps between ex’s
  • 25 yd line= 25 MKNS
  • 50 yd= 50 BBS
  • 75 yd = 75 Sqt jumps
  • 100 yd= 100 plank jacks
  • Run lap, bleacher 11’s (incline Mkns / Squats)
  • ran out of time…so to the field for 100 yds of lunges
  • Mosey to AO to recover

MARY:
obsolete at Brickyard
COUNT-OFF & NAME-O-RAMA
Simmons, A-Rod, Tractor, Fob, Mr. Wedie, Biohazard, Natty

CIRCLE OF TRUST/BOM:
Positivity–> find your negative tendencies and squash them, hang with positive folks and show gratitude
MOLESKIN:
Prayers for Harrison White’s family following his sudden death
ANNOUNCEMENTS:
Stretch to avoid injury guys

It’s the Climb

THE SCENE: Warm, clear, workout weather, watch out you might get chased by the janitor for erratic behavior
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Good Morning Abbie’s x 5, SSH x 30, Jim Thorpe’s x 2 (B), Cherry Pickers x 10 IC, T-Plank Arm Circles x 10 IC both directions (B), Bird Dogs x10 IC, Alt Shldr taps x 20 IC, Toy Soldiers x 10 IC
THA-THANG:
Mosey to back

  • Australian Nut Knockers x 20 IC
  • to Stairs for The Climb
  • Using Tabata….20 cycles 30 sec each
  • Run Stairs up and down x 30 sec in between each of the following:
  • Box Jumps
  • Reverse Lunge
  • Toe Taps
  • Reverse Sit Gas Pumps
  • Quick Feet Toe Tap Jumps
  • Reverse Sit Tricep Dips
  • Incline MKNS
  • High Plank Slow Mtn Climbers
  • Calf Raises
  • Step Knee Ups (to chest), alt legs each step

Head to Field

50 Yard Bear Crawl followed by 50 yard Crab Walkers

Bobby Hurleys until all HIMS complete

10 Man Makers IC

Return to AO- jog

MARY:
Supermans x 10 IC, Press Ups x 10 IC, Bridges x 10 IC, Bruce Lee x 10 IC, Gas Pumps x 10 IC, Freddy Mercury x 20 IC, /Flutter Kicks x 20 IC, Hello Dollies x 20 IC, Box Cutters x 10 IC, Captain Thors 1 round, Ring-o-fire Merkins 5 rounds, Windmills x 6 IC, Tempo Sqts x10 IC
COUNT-OFF & NAME-O-RAMA
Natty, Oscar, Tractor, A-Rod, Herbie, Biohazard, Fast-n-Easy
CIRCLE OF TRUST/BOM:
The battle of life is, in most cases fought uphill, and to win it without a struggle were perhaps win it without honor.  If there were nothing to struggle for, there would be nothing achieved.  Also, check out James 1:12
MOLESKIN:
Prayers for Tractor’s father-in-law pending biopsy results of suspected lymphoma and for Biohazard’s son dealing with teenage boyhood
ANNOUNCEMENTS:
Grab a Q, make it exciting, shock us, surprise us and sharpen yourself

Everyday is a new day

THE SCENE: Overcast clouds, 49°F, Feels like 47°F, Humidity 100%, Wind 3mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC x10 Forward and Backwards IC
  • Little of this and that, Some of these and those
  • Imperial Walkers x20 IC
  • SSH x20 IC

THA-THANG:
Mosey to the vehicles to grab our CMUs.

  • Every minute on the minute 5x Burpees
  • In between the burpees:
    • 100 CMU Thrusters
    • 100 CMU Merkins (one hand on CMU, do merkin, switch hand on CMU, do merkin, that’s 1)
    • 100 CMU BBS (no one finished this, most didn’t make it this far)

MARY:

  • Flutter kicks x20 IC
  • Tuesday mornings x15 IC
  • Captian Thors x5 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Jocko Willink – Every Single Day – https://www.youtube.com/watch?v=iRl1CK6NDiA

MOLESKIN:

ANNOUNCEMENTS: