F3 Knoxville

Tag: Wood Tick

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.

The number 7 and 50

THE SCENE: 58 degrees partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x 10 IC ED IC

Imperial Squat Walker x 15 IC

Tempo Merkin x 10 IC

8 Count Body Builder x 5 IC
THA-THANG:
Yul Brenner: 7 different merkins x 10 reps. Do not come out of plank between merkin types. Q will call out each merkin style.

  • CDD
  • Wide
  • Reg-lar
  • Ranger
  • Diamond
  • Crucible
  • Chuck Norris

Walls of Jerico Start at cone one and complete 7 reps of exercise. Make one lap around cones and start at next cone. 7 cones/exercises, 7 laps.

  1. 7 Burpee
  2. 7 SSH (4ct)
  3. 7 Diamond Merkin
  4. 7-8 count body builder
  5. 7 Jump lunge (each leg)
  6. 7 Smurf jack
  7. 7 Flutters (4ct)

Merkin-cides Sprint to each line and complete number of merkin, sprint back.

  1. 10 merkin
  2. 20 merkin
  3. 30 merkin
  4. 40 merkin
  5. 50 merkin

Triple Nickel Partner up. 5 reps of each (Burpee/BBS) and 5 rounds

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

CIRCLE OF TRUST/BOM:
Prepare your faith so in times of trial you know how to survive. Just as we train our bodies to endure physical activity, we should also train ourselves to be faithfully strong when trials come.
MOLESKIN:

ANNOUNCEMENTS:
We lost an F3 brother at the Alpharetta GA AO last week due to a medical condition. Please be sure to carry your cell phone when on Q in the case any medical emergencies occur.

 

Tortoise and Hare B.O.M.B.S

THE SCENE: A clear, brisk 55o
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x25
  • Imperial Squat Walkers IC x 15
  • Cherry Pickers IC x15
  • Mountain Climbers IC x15
  • Little of this, little of that

THA-THANG:
Mosey to the back lot.

Tortoise and Hare B.O.M.B.S – P1 does exercise for count, while P2 pulls tire. When P1 finishes, run to catch P2, flip flop and P2 does exercise for count and P1 pulls tire.

  • Burpees – 50 total for Partners (5 per time x5)
  • Outlaws – 100 total (10 per time x5)
  • Merkins – 150 total (15 per time x5)
  • BBS – 200 total (20 per time x5)
  • Squats – 250 (25 per time x5) – ran out of time did not complete

Mosey to front lot

MARY:

  • Flutter Kicks IC x15
  • Hello Dollys IC x 15
  • Boat Canoe until time (about 1.5 minutes)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Phillipians 2:3

Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves;

MOLESKIN:

ANNOUNCEMENTS:
Don’t forget the F3 Olympics and cookout on Nov. 3 & 4.

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

Arm Circles x 10 EA ED IC

Imperial Squat Walker x 15 IC
THA-THANG:

PT Test – 2:00 Push-ups; 2:00 sit-ups

DORA 50-1-2 w/coupons: While partner 1 does reps, partner 2 will travel to cone carrying buckets or CMUs

  • 50 merkin
  • 100 BBS with log across chest with two to three others
  • 200 squat with CMU

Log/Pipe/Bucket Carry

Two to three man carry on beam and PVC pipe. Others will carry 5 gallon buckets or CMUs. Stop at end of lot and do 20 overheads with beam or pipe (over and back is one rep).

MARY:
Capn Thor

Flutters x 30 IC

Hello Dolly x 15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Studies have shown that men of 30-50 years old are able to push their bodies further and endure over greater distance that those age 29 and younger. That doesn’t mean we’re tougher or stronger, we just know where the wall is for our bodies and know we are no where near done yet. It also means we have been here, done that and know what to do and what not to do. Take that ability and apply it to you daily life. You know what works and what doesn’t. You know shouting, cursing, and slamming your head into the day does not get the job done. Be consistent and think before you act.
MOLESKIN:

ANNOUNCEMENTS:
F3 Olympics on November 3!!

Greater Love Carries All

THE SCENE: Overcast & Humid

WARM-O-RAMA:
Fetal stretch, side straddle hope, little this and that, cherry pickers

THA-THANG:

Mosy: Right and left hand carry, chest carry, and overhead carry with CMU.  10x squats in between.

Flip the tire. Pumping out merkins while waiting for your turn.

Tombstone:  10x merkins, 10x overhead press with cmu.  Inch worm out and inch worm back.

Deal breaker:  30x sit ups, bench press, leg raises, merkins. All with cmu.  Up and back in Powell High parking lot.  Group cannot start next exercise until last man gets his thirty.

COUNT-OFF & NAME-O-RAMA

8 HIMS.  We welcome Chaucer for his first time here at Brickyard

CIRCLE OF TRUST/BOM:

Like in the deal breaker togetherness is important.  We are there to carry, encourage, and support one another in life.  John 15:13 says, “Greater love has no on than this, than to lay’s one life for his friends.”

This is exemplified by Major Bruce Crandall in Ia Drang Valley during Vietnam.  Major Crandall  and his choppers doubled their burden air lifting troops into battle, but also lifted the dead and wounded from the battle scene when medevac choppers refused to fly into conflict.