F3 Knoxville

Tag: Tractor

DP/Brickyard Collaboration: Invest in Others

THE SCENE:

25 and cold
F3 WELCOME & DISCLAIMER:

Check


WARM-O-RAMA:
SSH x 15 IC

High Knees x 15 IC

BAC “on he hop” x 15 IC

 

 

THA-THANG:
Indian Run to get the blood pumping

“4 Corners”: Merkins, Squat Jumps, BBSU, and Fence Jumps.

30-20-10 sets of reps in 4 small groups. All exercises completed IC and each group member takes a turn leading the exercises.

Sprints and sets of Merkins, LBCs, Flutter Kicks, and Supermans. Sprint the length of the court and complete 5-10-15-20-25 of each exercise.

Recovery Jog at the Tennis Courts- 2 laps

Rinse and Repeat on “4 Corners” going from 10-20-30

MARY:
Flutter Kicks x 10 IC with a sprint

Hello Dollys x 11 IC with a sprint

Box Cutter x 10ish IC with a mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked to the pAX about investing in others. S/O to Tank and Abcess and the work at the work that has begun at the Mend House. Invest in others. You go to give but always receive more than you are capable of giving.
MOLESKIN:
Me and Belding collaborated on this workout and the men at the DogPound and at the Brickyard experienced basically the same beatdown. We truly are better together!

ANNOUNCEMENTS:
Mend House tonight!

Barely

THE SCENE: 31 Degrees Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Overhead Claps (4ct) IC

Merkin (4ct) IC

8 Count Body Builders x 10 IC
THA-THANG:

Bojangles Biscuit with Blueberries 3 laps

  • 10 Burpee at each corner
  • Sprint the long and run the short sections of square

Dan Taylor: 1 squat:4 lunge, 2:8, 4:12, 6:16, 8:20

Deconstructed Burpee 10:1

  • Squat
  • leg thrusts
  • Merkin
  • leg thrusts

Burpee Dan: 1 burpee: 4 lunges, 2:4, 3:8, 4:12, 5:16, 6:20

MARY:
Good Morning Abbey x10 (Trial Run)- These didn’t work out too good.

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

CIRCLE OF TRUST/BOM:
Thank you to the HIMs that make up the Brickyard PAX. This is your AO, your town, your community. Keep growing this group.
MOLESKIN:
Be the man of the house and eat the turkey wing first. Don’t let anyone else near it!
ANNOUNCEMENTS:

Picture Day

THE SCENE: 45 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops

Tempo Squats

This Right Here

That Over There

Michael Phelps

One Other Thing…

THA-THANG:
Broke into Battle Buddies

  • DORA’s – 50 HR Merkins, 100 BBSU, 150 Merkins, 200 Curls with CMUs
  • 4 Corners – 20 Overhead Press with CMUs, 20 Boxjumps / Step Ups, 20 Rows with CMUs, 20 Monkey Humpers
  • Lunges with Merkins – starting at 10, countdown until time up

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Discussed Paul giving thanks in his most painful days through his letter to the Ephesians.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Pictures and videos captured for the Shopper News article – https://www.knoxnews.com/story/shopper-news/powell/2018/11/21/powell-high-school-parking-lot-before-early-morning-f-3-meeting-space/2010947002/?fbclid=IwAR1vjNlKNHobwf-c77yPfIVbuoOQzb_WpbHtTIm6gnfA2BGIw_oXb2ATqtM

Soggy Bottom Boys

THE SCENE:  65 and wet!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA. 

The number was 10

morrocan night club 10 then 1 burpee

baby arm circles up 10 then 2 burpee

baby arm circle down 10 then 3 burpee

windmills 10 then 4 burpee

imperial walkers 10  then 5 burpee

mtn climbers 10 then 6 burpees

tempo squats 10 then 7 burpee

tempo merkins 10 then 8 burpees

SSH 10 then 10 burpees

THA-THANG:
Ascension with 4 corners

1burpee

2merkins

3BBS

4CDD

5MTN Climbers

6squats

7handrelease merkins

8bobby hurley

9flutter kicks

10SSH

Decend the workout.

 

MARY:
Boat canoe

hello dolly

2 burpees (just because)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 is better than 1.   Find your #2, or be that #2
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Death Star Remix

THE SCENE: Brisk, but sharp and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 15                                 LBAC IC x 15 (reverse)                                 Chinook IC x 15                                             Tempo squats IC x 15                                    SSH IC x 15

THA THANG:

  • Mosey to the backlot.
  • 8 cones spread out (a good running distance) apart
  • 1st cone: 30 Burpees, 2nd: 30 Carolina Dry Docks, 3rd: 30 BB sit-ups, 4th: 30-2 ct. Mountain Climbers, 5th: 30 LBCs, 6th: 30 SSH, 7th: 30 Merkins, 8th: 30 Squats
  • Run to the 9th come in middle, complete Circle of Pain (5 merkins, 4 diamond merkins, 3 wide arm merkins, 2 ranger merkins, 1 Superman merkin) = Death Star destroyed
  • Since there were 2 Death Stars, complete the exercise again.
  • Mosey back to AO

MARY:
Flutter Kicks IC x 20                                    11s – 10 hop-ups to 1 dip                                One lap around parking lot                      World War II sit-ups                                       Captain Thor’s IC 1:4                               Boat/Canoe

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“Cast all your anxiety on him because he cares for you.”
‭‭1 Peter‬ ‭5:7‬ ‭NIV‬‬
Spoke about anxiety during the week with work issues and family issues and importance of trusting God with all of our fears and stresses.