F3 Knoxville

Tag: Whammy

Keep it simple

THE SCENE: Warm 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x10 ED

SSH x 30 IC

Tempo Squat x 20 IC

High knees x 20 IC

5 burpees OYO

4x4s x 10 IC

Squat Jump x 5 OYO
THA-THANG

Jump Relay: Partner up

P1: 5 burpees, 5 diamond, 10 BBS

P2: plank

when P1 finishes takes cone and broad jumps with cone. Places cone at heels and P2 does burpees, diamonds, BBS. Continue to finish line.

Grinders: Partner 1 lunge to fist cone, sprint to second, and perform reps at cone two. P2 jump rope until P1 returns then goes through cones.

  • Rd 1: Wide hand release merkins x 20
  • Rd 2: Side lunges x 20 Each leg
  • Rd 3: Flutters x 20 (4ct)
  • Rd 4: Burpees x 10

P1 and P2 conduct two rds of each exercise before starting next round.

MARY:
10 air squat, 10 in place lunge, 10 jumping lunge, 10 jump squat
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Billy Graham spent decades ministering to this Nation and the World. What was his message? It was simple but very Biblical. He stated who Jesus is, why He came to Earth, why and how he died, and how he will return. He taught repentance of sin. Through his simple speech he brought the gospel to millions. Looking on the Billy Graham ministry website they had his bookend sermon. He had many points but one that struck me most was how he instructed new believers to tell a friend about Jesus. Simple right? Take time to watch a Billy Graham crusade at one of the sold out stadiums. Listen how simply he speaks to the audience. It doesn’t have to be fireworks and lights. It just needs to be the truth. Let people know about Jesus.

ANNOUNCEMENTS:
Brickyard will meet at Big Ball on Saturday morning at 7a-8a in Worlds Fair Park. CSAUP will be at Bomb Shelter in Maryville at 6a.

Hunting Wabbitt- Natty Style

THE SCENE: Clear and 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10 IC, Barishnikov Squats x 10 IC, Imperial Walker squats x 10 IC, SSH x 25 IC, Chinook OH arm circles IC x 10 both directions

HUNT Wabbit: 

The plan is to follow the arrows and find the cones that have exercise instructions.  There will be little rest on this hunt.  A couple surprises may be found at the end.

  • Backwards Run, 1 lap around the parking lot
  • Lunge walking across street to next cone, then 25 Merkins
  • Duck Walk to pavilion, then 50 BBS
  • Jog to Rock Pile, then 10 Burpees..then grab one large rock
  • Run to next cone (Marathon gas station) with rock, then do 100 chest presses
  • Mosey / Run to back Parking lot, next cone with rock
  • Set rock down and perform 150 squats
  • Advance to next cone, hold an Al Gore then grab a partner
  • Wheelbarrows to next cone…switch, wheelbarrow back
  • Grab rock back and run back to Gas station….side shuffle middle front lot, opposite side to end of front lot
  • Advance with rock to rock pile and dump it.  Then perform 5 Burpees
  • Run to splash pad benches and perform 25 descending Merkins
  • Run to Planter Boxes and do 25 step ups followed by 20 Dips
  • 1st one done grabs cone across street and keeps the hidden Natty Light (A-Rod winner..he thinks)
  • 2nd pick runs to available prize cone….but Tractor failed to advance to proper cone, no worries as Mr. Wedgie grabs the prize and cone (Turtle Anarchy Stout)

MARY:
Flutter kicks x 25, Hello Dolly’s x 25, Boat Canoe led by A-rod the remaining time
COUNT-OFF & NAME-O-RAMA
7 Vets including: A-Rod, Mr. Wedgie, Tractor, Herbie, Zamboni, Whammy, Natty
CIRCLE OF TRUST/BOM:
Take the time to slow down and be a turtle, not a rabbit.  Listen to friends, family, co-workers, the sounds of nature.  Soak it in and learn.  Learn how to relate to others on their level and communicate.
MOLESKIN:
Dudes, thanks for the opportunity to be part of this awesome group of leaders…speaking of which, its time for some new ones to Q!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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!

Foggy Coverage

THE SCENE: Fog, 34 degrees, which felt hot after last week.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x 10 ED IC

Imperial Squat Walker x 20 IC

SSH x 30 IC

10 Burpee OYO
THA-THANG:
The Gross: 12 Reps of each exercise with CMU then run lap around parking lot. Total of 4 rounds.

  • Curls
  • Bent over rows
  • Overhead press
  • Blockin
  • Tricep Extension
  • Swings

4 Corners: 10 to 1 Exercise. Two groups. Run between stations at corners of parking lot.

  • BBS with CMU
  • Burpee
  • CDD
  • Overhead Press with CMU

COUNT-OFF & NAME-O-RAMA
Six enjoyed the warm weather and got better.
CIRCLE OF TRUST/BOM:
1 Peter 5: 8-9: Stay alert. Stay safe. Do not go where you know you will be tempted or join in conversations that are not pleasing to God. Be attentive to what you watch, look at, read, and say. The devil is looking to trip you up.
ANNOUNCEMENTS:
Natty VQ on Thursday!!