F3 Knoxville

Tag: Tractor

A Naturally Light Leg Adventure

THE SCENE: FRICKIN COLD
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squat x 10 IC, High Knees x 20 IC 4 CT, Arm Circles x 10 IC 4 CT (ED), SSH x 25 IC 4 CT, Hand Release Merkins x 10 OYO
THA-THANG:

  • Butkus- Rapid Curb Step Ups 3 x 1 Min
  • Aiken Legs (No Rest)  20 Squat, 20 Box Jump, 20 Lunges each leg.  Rinse n Repeat x 4
  • MOSEY to back parking lot in Black Snake Formation
  • BOMBS (Partner Up):  Burpees x 50, Outlaws x 100, MKNS x 150, BBS x 200, SQUATS x 250
  • MOSEY to Front Lot
  • Leg Blasters:  20 Squat, 20 Lunge, 20 Bobby Hurley’s x 2 rounds
    MARY
  • Bicycles
  • Flutters
  • Crab Humpers

COUNT-OFF & NAME-O-RAMA
PAX count 9: Fast & Easy, Mr. Wedgie, Natty, A-Rod, Tractor, Herbie, Crossroads, Whammy
CIRCLE OF TRUST/BOM:
Don’t take for granted the relationships you have.  Marriage is sacred and it isn’t easy.  Encourage those when you can that find themselves in relationship trouble, whether a spouse or a friend.
MOLESKIN:
Prayers for Fast n Easy’s sister and A-Rod’s friend whose son is in some trouble
ANNOUNCEMENTS:

Thanks to all who put up with me today…unless you left early, each participant received a present in the form of a can of Natty Light!

Nattorious B.I.G. say No to Negativity

THE SCENE: 43 degrees and Windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Goofballs x 20 IC, Baby Arm Circles x 11 each way, Hillbillies x 20 IC, Happy Jacks IC x 4 sets
THA-THANG:

  • Spartan- Sprints 20 x 100 yds / 10x 20 Merkins
  • MOSEY 200 yds
  • BLIMPS (5 Burpee /10 Lunge / 15 IMP WLKR / 25 PLK JKS / 30 SQUATS
  • Backwards RUN to Planter Box
  • Step Ups x 20, DIPS x 15, Box Jumps x 10, Crawl Bears x 5
    MARY
  • Outlaws x 10 IC each way
  • Good Morning Abby x 10
  • Reverse Crunch x 15
  • BBS x 10
  • Box Cutters x 25
  • SSH x 40

COUNT-OFF & NAME-O-RAMA
PAX count 3: Fast & Easy, Mr. Wedgie, Natty
CIRCLE OF TRUST/BOM:
There is a difference in people, but that little difference makes a big difference.  The little difference is attitude.  The big difference is whether it is positive or negative.  You are the sum of the people you are surrounded by most.  Stay positive my friends!
MOLESKIN:
Prayers for healing for Herbie and Tractor.  Prayers for Mr. Wedgie’s friend Seth whose facing time in the Pen and that he receive the Lord’s message in guiding him back on the right path to salvation
ANNOUNCEMENTS:

Do I Need to bring the new Natty Rush next time to get more of you to show up?  Let’s grow The Brickyard and spread the Good News!

Frozen Chosen

THE SCENE: 17 degrees, clear…yup, straight up cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers (Cadre Danny style)

Merkin x 10 (4ct) IC

SSH x 25 IC
THA-THANG:
Four cones: Run to cone, perform exercise, run backwards to start, then run to next cone.

  • 25 yrd cone = 25 merkin
  • 50 yrd cone = 50 squat
  • 75 yrd cone = 75 Mtn Climbers (single ct)
  • 100 yrd cone = 100 SSH

Deconstructed Burpee: 10:1 Exercise. Squat, leg thrusts, merkin, leg thrusts (10 of each, then 9, 8, 7, etc)

Suicides: Same four cones. Sprint to each cone and run backwards back to start. Complete 5, 10, 15, 20 merkin working through cones.

Ascending Curb Crawls: Bear crawl between curbs in driveway and perform merkin each time you cross to other side. First time across 1 merkin and keep adding 1 merkin each time you cross until reaching 13.

MARY:
100s (20), Crunchy Frog (15), WWII sit-ups (25), flutters (20). Final Sprint.
COUNT-OFF & NAME-O-RAMA
FNG – David Eubanks (Dilbert)
CIRCLE OF TRUST/BOM:
Read Matthew 1:1-17 about the Genealogy of Christ. We also have a great pedigree. We are sons of the Living God. We live here on His earth and represent Him. As we head into the new year remember who we represent. All our words, actions, and thoughts should be pleasing to Him. We are not perfect but we need to remember who we represent. The World is watching.
MOLESKIN:
Matthew 1:1-17
ANNOUNCEMENTS:
Wax Job will be on Q Saturday 12/30/17. Our Coffeteria is closed until after the New Year. Wax Job will choose where to meet after Post.

Sugar Cookie Shake Down

THE SCENE: Clear, cold, and awesome
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles x 10 ED IC

Mtn Climbers x 20 (4ct) IC

SSH x 25 IC

Tempo merkin x 20 IC

THA-THANG:

Mosey to large parking lot

Dora 1-2-3: Partner up.

P1 begins exercise while P2 runs 75 yards. Flap jack and P2 picks up count of exercise.

100 merkin, 200 LBCs, 300 Squats

Bearway to Heaven: 7 cones at extending distances. Bear crawl to cones and run back to start. At each cone begin with 7 burpees, run back, bear crawl to next cone for 6 burpees. Continue until cones and burpees are completed.

Mosey back to AO

7s: Step-ups and Incline merkins

MARY:
10 box jumps, 30 flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
If you are going to make a New Years resolution, make it something you can work towards or manage. All these resolutions that are made and not completed cause people to feel like failures. Set your goal on something that you really want to accomplish and that you can put you heart and mind behind. Don’t start something that you know will end up in failure and cause you to feel like a failure.

Brickyard BOMBS

THE SCENE: Clear 34 degrees with an overwhelming sense of awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial Squat Walker x 10 IC
  • Merkin 4ct IC
  • SSH x 25 IC
  • 5 Burpees OYO
    THA-THANG:
  • BOMBS- partner up with someone you have not partnered with. Partner 1 runs set distance while Partner 2 begins numbered reps.

50 Burpees, 100 Overhead claps, 150 merkins, 200 BBS, 250 Squat

Mosey back to AO

  • Wheel barrow merkins- Partner up. P1 holds feet of P2. At each parking stall add 2 merkin until smoked. P2 then hold feet of P1 and work back to start.
  • Cap’n Thor- 1 BBS:4 American Hammers, 2:8, 3:12, 4:16
  • Lil’ Baby Flutter Crunches- On six in flutter position. Count crunches, not flutters. x 15 IC

MARY:
AYG- Sprint parking lot down and back
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are called to be leaders where we are. Don’t always be looking for a leadership position we wish we had. We are responsible for the position we currently have. Be a leader in your home, marriage, job, etc. You have been placed there for a reason.
ANNOUNCEMENTS:
3rd F at the Outlook. Saturday 12/9 08:30-09:15. The Outlook behind Stephanos Pizza on the strip.