F3 Knoxville

Tag: Wood Tick

Brickyard Bearcrawl Association

THE SCENE: 70 and beautiful!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squat in cadence 50

Merkins in cadence  20

Cherry Pickers 10

Little this / That

Imperial Walkers

Baby Arm Circles forward – backwards

THA-THANG:

Choices A /B

A ) Bear crawl forward 5 Squats – Crawl Bears back 5 Squats

Lunge forward 5 squats – Lunge Back 5 Sqauts

Duck Walk forward 5 squats – Duck walk back 5 squats

B ) Brickyard Bear Crawl ( a good Merlot Maker!! )

Bear crawl drive 1 merkin , bear crawl back 2 merkins, up to 11

Mosey to back lot,

cone 1) 5merkins, BBS, Squats, CDD, LBC, Tempo Squats

run to middle cone 5 Burpees

cone 2) 10 reps

middle cone MTN Climbers

cone 3) 15 reps

middle cone 15 squats

cone 4) 20 reps

middle cone 20 Body Builders

back to the start, and choose a cone.

cone we chose was repeat in 5,15,10,20 sequence

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Golden Rule!!
MOLESKIN:

keeping members of our PAX in mind while healing, traveling, changing jobs, and all others suffering
ANNOUNCEMENTS:

TTTP,

Soggy Biscuit

THE SCENE: Storms and heavy rain overnight, but stopped just in time for our 6:00 start.  Wet with puddles for Fast-n-Easy to play in.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 SSH IC
  • 10 Cherry Pickers IC
  • 10 LBAC each way IC
  • Mosey 1 lap around front lot

THA-THANG:
Seabiscuit

Perform: 10 merkins, 15 squats, 20 BBS

Run 1 lap around front lot, repeat exercises, then 2 laps, etc… up to 6 laps and then back down to 1.

All worked hard and covered a minimum of 3.5 miles.  Most finished over 4 and I believe a couple finished a few extra laps to hit that 5 mile mark for the day.

MARY:

COUNT-OFF & NAME-O-RAMA

Simmons is included, but isn’t in the Tag list.

CIRCLE OF TRUST/BOM:
The t-storms overnight reminded me how we all will go thru storms in life.  If we aren’t in one now, just wait, one will come.  Those storms are when we need to rely on God.  Like when the disciples were in the boat with Jesus during the storm, He used it to increase their faith and draw them closer to Him.
MOLESKIN:
Thoughts for A-Rod as he does the Atlanta ruck event.  Prayers for 2 families that have unexpectedly lost the dad at a young age.  Busy time at work for Wood Tick and coming up for Mr Wedgie’s wife.
ANNOUNCEMENTS:

Why are my shoulders Red?

THE SCENE: 72 degrees and rising with HEAVY humidity
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
Co Q with Herbie  ( he did 1st 30 min)

  • Cherry Pickers x 10 IC
  • Tempo MKNS x 10 IC
  • SSH x 20 IC
  • LBAC x 10 IC (B)

THA-THANG:

B.O.M.B.S.  P1 Runs and P2 does Ex’s until they complete

  • 50 BRPS
  • 100 OH Claps
  • 150 MKNS
  • 200 BBS
  • 250 SQTS
  • Hand off to Natty-  All grab their CMU’s
  • Mosey with CMU’s to 1st TN Bank lot
  • Sideways (B) rapid step over curb x 50  & FWD / BWD x 50  (all holding CMU)
  • Fast Mosey with CMU to Lifehouse Lot and perform 20 CDD’s on CMU’s
  • Fast Mosey to Lot below Bojangles with CMU’s and do 20 SQTS
  • Fast Mosey to Norm’s Hill and Partner back up
  • 1) P1 runs up hill and back down while P2 performs OH Press with CMU then alternate
  • 2) P1 Bernie’s up hill and jogs back while P2 performs upright ROWS with CMU then alt
  • 3) P1 sprints up hill and lunges back down while P2 performs Kettle Bell thrusters  then alt
  • Attempted a fast Mosey back to AO with CMU (Abcess killed us)
  • MARY:
    Bruce Lee’s x 10
  • Flutters x 20 IC
  • there was one more but I forgot what it was!

COUNT-OFF & NAME-O-RAMA
6 HIMS: Natty, Herbie, Abcess, Mr. Jinxy, Switchgrass, and Woodtick
CIRCLE OF TRUST/BOM:
Your shoulders are red because you hauled a dang CMU across kingdom come at a quick pace.  This was harder than I expected.
MOLESKIN:
Following up on Belding’s message on staying close to your flock, we discussed faith and how when we involve God more in our daily lives with things like F3, our faith grows stronger.
ANNOUNCEMENTS:
Brickyard needs more members, let’s get out there and recruit

The dirty mac deuce

THE SCENE: Don’t know the exact temp, but 109% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10 IC
No rest for the following shoulder blaster exercises:
BAC forward x15 IC
BAC back x15 IC
Overhead claps x15 IC
Air presses x15 IC  – arms down for a quick rest
A little of this &that
SSH x20 IC
THA-THANG:
Mosey through lot and towards Bojangles.  Stop for a quick set of leg blasters in the LifeHouse parking lot:  10 squats, 10 lunges each leg, 10 jump squats with no rest in between.  Continue mosey and cross railroad tracks to the hill for Elevens.  Start at the bottom with 10 Mr. Spectaculars, Bernie uphill to the sign, 1 jump squat, run back down.  Continue with Elevens routing flapjacking the reps.

Recover and 10 count.  Mosey back toward start point and stop right in front of high school entrance for the Dirty Mac Deuce.  Four rounds, complete 20 reps of each exercise and run a lap around the parking lot before moving on to the next round.  Exercises as follows:

  • Round 1 – Derkins, lunges, superman swims
  • Round 2 – Wide merkins, prisoner squats, hello Dolly’s
  • Round 3 – Catalina wine mixers, calf raises, side crunches
  • Round 4 – Dips, pistol squats, American hammers

10 count.  Not enough time for rock routine planned, but too much time for just Mary.  Audible for some sprints.  Running the length of the parking lot, run 75% to the other end and slow mosey back.  Run 85% to the other end and slow mosey back, run 90% and mosey back.  All sprint to empty the tanks on the last iteration and walk back for Mary.

MARY:
No rest in between exercises:
Heals to heaven x 15
Plank 30 seconds
Flutter kicks x20
Plank 30 seconds
Box cutters x8 because time ran out and my abs were on fire
COUNT-OFF & NAME-O-RAMA
Fantastic Five in the north: Mr. Wedgie, Dr. Feelgood, WoodTick, Herbie, Abort
CIRCLE OF TRUST/BOM:
“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out for a good cause and lies exhausted on the field of battle, victorious”
– Vince Lombardi

Obviously, we know what he was referring to when he said this.  However, in my opinion the more difficult thing is finding that good cause for which to work your heart out.  The hard part at least to me is to find where you can utilize your strengths for a great cause, but that is a challenge we should all be looking for: to find that cause that we can exhaust ourselves and works our hearts out for.

Bearpee Bernie Trailin’

  • THE SCENE: 70 degrees clear and humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Cherry Pickers x 10 IC
  • Quad Stretch single leg squats x 10 B  (one arm on buddy shoulder for support)
  • Pharoh Squats x 10 IC
  • Deep Lunges x 5 IC
  • SSH x 20 IC
  • Baby Arm Circles x 11 IC (Both directions)
  • Daddy Arm Circles x 11 IC  (Both Directions)

THA-THANG:

  • Run 100 yds to 1st TN and do 50 lateral curb hops, then 6 burpees
  • Run 75 yds to Life House lot and do 50 MKNs, then 5 Burps, then 50 BBS, then 5 Burps
  • Run 150 yds to Norm Hill and do 50 Mtn Climbers–> Bernie to top of hill–> 5 Burps –> run to bottom hill –> 25 Sumo Squats with kicks
  • Run 225 yds to Back HS lot to the Bearpee Trail
  • Bear Crawl (BC) 10 yds 1 Burp, BC 20 yds 2 Burp, 30 yds 3, 40 yds 4, 50 yds 5, then sprint to Goal last 50 yds
  • Run 1/2 mile to Rock Pile and grab a rock (stopped once and did 10 squats for semi-rest)
  • run 2 laps around splash pad holding rock overhead
  • Return to rockpile and do 5 Burps
  • Mosey to splash pad and grab a buddy
  • Partner 1 does incline MKNS while partner 2 runs a lap around splash pad, tag off until reach 200
  • Jog to super Mario mushroom posts
  • Jump up on each  mushroom and sprint b/w until reach planter boxes
  • AT Planter Boxes:  10 decline MKNS, 20 Box Jumps, 30 Dips, 40 step ups
  • Return to P Lot and jog to curb A…lunge to Curb B
  • MARY:
  • Low Flutter x 20 IC
  • High Flutter x 20 IC
  • Low Dolly x 20 IC
  • High Flutter x 20 IC
  • LBC x 20
  • Captain Thors

    COUNT-OFF & NAME-O-RAMA
    A-Rod, Wood Tick, Herbie, and Natty conquered the burpee quest
    CIRCLE OF TRUST/BOM:
    Be strong and trust in God when false accusations are thrown your way.  Retaliation is never the answer.  Continue on God’s path and follow HIS example
    MOLESKIN:

  • This was a tough workout but No man was left behind.
    ANNOUNCEMENTS:Congrats to Herbie for selling his house.  Plan on Fast N Easy moving him to the new house!!!