F3 Knoxville

Tag: Wood Tick

No Pain No Gain

THE SCENE: Perfect 65 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walker x 15 IC

Tempo Merkin x 20 IC

Cherry Picker x 10 IC

SSH x 30 IC

5 Burpee OYO

THA-THANG:

No Pain No Gain: Partner Up. P1 does 15 BBS with P2 holding feet in plank. Then P2 sprints to cones, completes reps, sprints back, flapjack. P1 does wide merkins until P2 returns. Complete cones in reverse order on way back to partner.

  • Cone 1: 5 Burp
  • Cone 2: 10 Burp
  • Cone 3: 15 Burp

Mosey to Commerce Street hill

Hill Pyramids: 5-10-15-20-20-15-10-5

Bottom of hill CDD

Top of Hill Lunge (single count)

Mosey back to AO

Leg Blasters: No rests between

20 Air Squat

20 In-place lunge

20 jumping lunge

10 squat jump

MARY:
Flutters x 30 IC

Hello Dolly x 20 IC

Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I had a really good BOM but lost it because I didn’t do the BB when I got home.
MOLESKIN:

ANNOUNCEMENTS:

Fun Behind the Schoolhouse

THE SCENE: Just a little humid. Getting light a lot faster than I expected. Should have set up on the splashpad instead of behind the building…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chair x15 IC
Al Gore Tuck x9 IC

Burpee Race:
Split into 2 groups. One group does 2 burpees then plank while other group runs a lap. Then switch. Next round is 4 burpees and plank. Keep increasing by 2 burpees each round until one group can’t complete burpees before entire running group completes the lap.

THA-THANG:
Mosey to the big parking lot behind the school for a game of Memory
PAX take turns flipping 2 cards. If the cards don’t match, all PAX do BOTH exercises.
If the cards match they’re removed, and PAX just do that exercise followed by running a lap around the parking lot.

The cards:
15 Merkins
15 Dry Docks
10 Iron Mikes (each leg)
10 Squat jump
10 Burpees
15 Monkey Hump 4ct
20 Mtn Climber 4ct
Bear Crawl to light pole, Crawl Bear back
20 Flutter Kicks 4ct
20 Big Boys

Didn’t complete the deck, but we came pretty close. So far only Bomb Shelter has finished the whole game!
MARY:
Just mosey back to the AO
COUNT-OFF & NAME-O-RAMA
8 strong today!
CIRCLE OF TRUST/BOM:
Perspective… Part 2.  As I mentioned to the JUCO crew, when you’re on the mosey for a lap, you don’t even notice the distance from the game board to the light pole.  While you’re bear crawling to the pole, it looks a lot further.  While you’re crawling backward, the distance looks nearly insurmountable.  We all have areas and times in our life when we’ve got those different perspectives.  When you’re in a “mosey” stage, remember that not everyone is there.  Give grace to those who are at the backward bear crawl.
MOLESKIN:
Always a pleasure to visit the Brickyardigans!  Filter joined us too so he could get his beatdown in early and get home for his 2.0’s birthday.  Kudos on not using that as an excuse to fartsack!
ANNOUNCEMENTS:
None this week.

Brickyard Beatdown

THE SCENE:  75 and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 Burpees

Windmills 10

2 Burpees

SSH 10

4 Burpees

Merkins 10

6 Burpees

Tempo Squats 10

8 Burpees

Little This and that Arms, Little This and That Legs

10 Burpees

THA-THANG:

  • Brickyard Bear Crawl to 7
  • Mosey to the skate park, Rotate Stations, 20 Step ups, 20 Leg Raises, 10 Leg raise BBS, 20 Knee to Chest
  • Mosey to Splash Pad Battle Buddy, 10 Inverted Merkins,
  • Mosey to Carwash, ATM
  • Mosey to Bank, Burpee Broad Jump
  • Mosey to the Back lot, 4 cones
  • Broken Wheel Barrel  battle buddy, L arm, R arm, merkin 20 yds swap come back  take a lap
  • Lunges 20  take a lap
  • Merkins 20 take a lap
  • BBS 20 take a lap
  • Mosey to Front lot, up against the school, 10 Inverted Merkins
  • Mosey to the A/O

MARY:
Flutter kicks 30

Capt Thor 20

Tempo Merkins 10
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Golden Rule!  Remember it, act it, coach it, live it
MOLESKIN:

ANNOUNCEMENTS

What is Your Favorite Flavor of Merkin?

  • THE SCENE: Muggy Morning
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Side straddle hop, A little this and that, balancing act, cherry pickers
    THA-THANG:
  • 70X Torque Twisters
  • Merkin walk across Powell High parking lot.
  • 10 flavors of merkin (regular, dry-dock, plank, close, knuckle, diamond, tempo, plyometric, reach, dive bomber) 10X
  • zig zag from cone Bernie style, then at each cone pick the flavor of merkin (10X, 20 minutes)
  • During zig zag  everyone got on the podium to workout with the CMU and kettle bells.  The podium should always be busy!
  • Ring of fire with big boy sit-ups

COUNT OFF AND NAME-0-RAMA

12 guys with stronger lifting ability.

CIRCLE OF TRUST/BOM:
Faith in action.
Like Father Abraham: left family and friends, start a new a career, move to unknown land, waited on a promised son, believed in promises by a God who is creator of the universe

Greatest Act- called to sacrifice his promised son on faith that he waited a lifetime for.

Don’t give up hope on your faith.  The promises and dreams we realize for our loved ones and friends is nearer than you think.  If not please know the process is making your faith stronger.  (Just ask the boys who can merkin walk.)

MOLESKIN:
Everybody got on the podium. No losers here. All champs.

THE SCENE: Overcast 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Switchgrass and A-Rod – Pre-Ruck 5.1 miles with PT

Windshield wipers x 10 IC

Windmill x 15 IC

T-Plank Arm Circles x 10 EA ED IC

Tempo Squat x 15 IC

SSH x 40 IC
THA-THANG:

WMD Crawl: Wide merkin, “reglar” merkin, diamond merkin x 15 at each cone. Bear crawl between each cone wide, normal, narrow. Down parking lot and back.

Wilt Chamberlain: (100 ft cone spacing) 100 LBCs at start, run to cone 100 squat, run back to start 100 flutters, run to cone 100 lunges.

Rosie: First round mtn climbers and flutters 4 ct. Round two single count. Round three 1/2 number of reps single count.

  • 30 mtn climbers
  • 42 LBC
  • 30 mtn climbers
  • 39 hammers
  • 30 mtn climbers
  • 56 flutters

Walmart Burpee: Drop to squat all the way to 6. Roll to shoulder blade then roll forward to normal burpee = 1 rep. AMRAP till Q says stop

3 of Spade Card: 5 merkin, 10 bbs, 20 squat – 5 Rounds

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

CIRCLE OF TRUST/BOM:
We get great words to live by and apply to our lives. It took just over one hour on Thursday to completely forget the words Tractor gave us Thursday morning. “If Jesus was standing behind us, would you be embarrassed by the conversation or words that you were having/using?”. I had a homeless man throw a full two liter bottle of soda off the Gay Street bridge onto my work truck which dented the roof and scared the crap out of me. I came “unglued” and let the man know my displeasure. It is alright to be angry, however the words I used to express my anger should not be coming out of my mouth. I need to apply what I hear and know to my life. Control my tongue and keep my head during stress filled situations. Application is just as important as hearing the words given to us in the morning.
MOLESKIN:

ANNOUNCEMENTS:
AO challenges will be coming! We will be competing with other AOs for most reps of chosen exercise.