F3 Knoxville

Tag: Tuba

Brickyard Redux

THE SCENE: 53 Degrees, Uber gloom
F3 WELCOME & DISCLAIMER

This is same Q as 12/2/17. Let’s see how much more we can do that day one!
WARM-O-RAMA:
Pre-Ruck/Run warm up 3.0 miles (10 weirdos)

BAC x 10 ED

SSH x 60 IC (Belding wanted 100)

Tempo Squat x 10 IC

Tempo Merkin x 10 IC

Happy Jack 4 Rds
THA-THANG:
Ascending Curb Crawl: Powell HS driveway. Crawl from curb to curb with decline merkin at each curb. Increase number of merkin each time across driveway until reaching 13 merkin.

Mosey to back lot.

Kraken: Complete first exercise at each station, complete lap around stations and start first exercise at next station. Complete exercises in order.

  • Station 1: Squat, Jump Squat, Smurf Jack x 10 reps for each
  • Station 2: BBS, LBC, Flutters (4 ct) x 10 reps for each
  • Station 3: Merkin, CDD, Shoulder Taps x 10 reps for each
  • Station 4: Mtn climbers (4ct), Peter Parker (4ct), Hello (?) Dolly (4ct) x 10 reps for each

Mosey back to front lot

Burpee Dan: 1 Burpee: 4 lunge, 2 Burpee: 8 lunge etc. from one end of parking lot to other.

3.0 miles total

MARY:
Captain Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 is about helping each man in the PAX be better. Not just physically but in being a leader. We help each other be leaders in our home, work, and community. This PAX has done that well over the past year and will continue to excel at encouraging and promoting leadership in 2019.
MOLESKIN:

ANNOUNCEMENTS:

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!

Chopping Wood on The Moroccan Boat

THE SCENE: COLD but warmed by the fire of Christ within the PAX!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Short and sweet – SSHs (IC) Cherry Pickers (IC), High Knees
THA-THANG:

  • PARKING LOT ASSAULT – rotating bear crawls and lunges across entire student parking lot. Felt like July after.  Mosey….
  • WOOD CHOP GRINDER – 5 rounds of 20 Wood Choppers w/CMU, 20 Squats w/CMU, 20 Curls w/CMU, 20 Lat Rows w/CMU, 20 Merkins, Run up hill stairs and touch building, Rinse and repeat.
  • To boost morale, QIC introduced the all new “Moroccan Boat Club” exercise: on 6, boat position, while doing 4ct Moroccan Night Clubs. (X25) (IC). Mosey….
  • ROUTE 66 – Stop off at Sophomore Parking lot for a quick Route 66. ×1 Burpee increase with every pole (6 poles, 21 Burpees total). Mosey to AO….

MARY:
7th Cicle of Plank Hell – PAX formed circle in plank position, go around circle, increasing PAX Merkins every round. Cashed out with 30 4 Ct Flutterkicks.

COUNT-OFF & NAME-O-RAMA
12 Strong
CIRCLE OF TRUST/BOM:
Just before he passed away, 99 year old Rev. Billy Graham was asked what, if anything, surprised him about life. His response was “the brevity of it.” Life on earth is short.  We need to prioritize, re-focus from time to time on what is truly important.  Our relationships with others are the only thing we will carry with us into eternity.  What is more important? Prioritize them now, spend quality time with your spouse, children, siblings, parents, co-workers, etc. Focus on genuine, beneath the surface conversations with others and develop/cultivate meaningful, God-Centered relationships with them. Your warmth will represent Christ well.
MOLESKIN:
Special points to Bagger, Chaucer, Doubtfire, and FastnEasy for showing up to pre-ruck the JUCO mountains with QIC.
ANNOUNCEMENTS:
3rd F coming up

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