F3 Knoxville

Overcome

THE SCENE: Sultry with a quick rain shower at start
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

T-Plank Arm Circles (10 EA ED IC)

SSH x 30 IC

Burpee x 5 OYO

Tempo Squat x 10 IC
THA-THANG:
Mosey to track

Charles Bronson: Start at goal line and complete reps of one exercise then sprint 100 yards and bear crawl 10 yards. Mosey back to start and begin next exercise.

  • 50 SSH
  • 50 merkin
  • 50 Burpee
  • 50 LBCs
  • 50 Jump Squat

Back to front of PHS

Aiken Legs: Flower boxes in front of main entrance. 2 Rounds

  • 20 squat
  • 20 box jump
  • 20 lunges (10 EL)
  • 20 split jacks (10 EL)

MARY:
2 Rds of Australian snow angels x 15 IC

Capn Thor

Flutters x 20 IC

Dolly x 20 IC

Bruce Lee x 20 IC

8 Counts x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Remember

THE SCENE: Like being inside a mouth
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Fast-n-Easy, Switchgrass, Simmons, A-Rod preruck with sandbag up Brickyard hill.

SSH x 30 IC

ISW x 20 IC

8 Count x 10 IC

Overhead claps x 40 IC
THA-THANG:

Mosey to short hill

Heartbreak 1, 2, 3: Partner up. At bottom of hill complete with partner a total of 100 merkin, 200 BBS, 300 Squat. While one person is doing exercise other is running up hill.

Mosey back to AO

Dan Taylor: 1 squat:4 lunges length of parking lot

Bear Crawl Work: Complete 50 Mtn climbers (4 ct), 75 overhead claps (4 ct), 75 lunges. After completing each exercise bear crawl to marked location and back then begin the next exercise.

MARY:
8 count x 20 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember what Jesus has done for you. Micah 6:8
MOLESKIN:

ANNOUNCEMENTS:

Brickyard Competition Bear Crawl Team

THE SCENE: 73 and HUMID!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Old School Stretches.  Legs, back, arms, SSH

tempo merkins, then merkins in cadence RR

tempo Squats
THA-THANG:
Insert information about the workout.

  • mosey to the back lot, then continue to mosey to the track,
  • 50 merkins, BBS, Squats, SSH Bear Crawl on the straights, and lunge on the curves.
  • RR 25 reps with a NUR and Run in between

MARY:
Flutters, Dollys, leg lifts
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Amazon Abort co-Q

THE SCENE: Forgot to look, felt like about 75* and humidity wasn’t yet too bad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Led by Amazon:
BAC forward x20 IC (evidently at Brickyard these are know as manly arm rotations)
BAC backwards x20 IC
Moroccan night clubs x20 IC
OH claps x20 IC
Led by Abort:
Pulse squats x15 IC
Tempo lunge x10 IC
Cobras x10 IC
Amazon:
Sumo squat x10 IC
THA-THANG:
Mosey across Emory Road to the First Tennessee bank parking lot and pair up.  Dora style work, one partner does Galway Hookers across parking lot (4 lunge steps, 1 supersquat, 4 lunge steps, 2 supersquats, continue) to cone and the run back.  The other partner works through:

  • Burps x100
  • Calf raises x100 (on 4-ct)
  • 200 high knees (left/right 1)

Once the partner returns, swap and continue through the exercises.  All groups ended about the same time, so a quick mosey through the parking lots, and back across Emory Road right in front of splash pad.  Quick round of ATM’s to even out the leg work we just did, then continue mosey to pick up a pet rock at the lot just beyond the park.  Grab your rock and mosey with it across Emory to the Health and Wellness parking lot (fitting right?).

Four corners routine, sort of.  Each exercise set with rocks, then run carrying rock overhead to the next corner.

  • Front rock raises x20
  • Eight count bodybuilders x10
  • Rock OH squats x20
  • Brickyard manmakers x10

Finish the four corners, then rinse and repeat for a second round.  After a quick joke about a third round, its time for the shoulder shredder.  Overhead claps on a 4 count, stopping every quarter to pick some cherries.  TAKE US TO 100!

Get rock overhead and mosey back across Emory Road for the last time and take the rock back and return it.  Mosey back toward start point for a little cardio.

Sprints are around 30 yards, all done together.

  • 80% sprint, immediately followed by 10 merkins on 4-ct IC
  • 80% sprint, immediately followed by 10 cobras on 4-ct IC
  • 100% sprint, AYG, immediately followed by 20 SSH IC

MARY:
Flutter kicks x20 IC
BBSUs x20 OYO
Flutter kicks x20 IC
BBSUs x20 OYO
Boat/canoe cash out – in canoe doing flutters, Moroccan night clubs, OH claps
COUNT-OFF & NAME-O-RAMA
9 strong with plenty of visitors: Herbie, Biohazard, Fob, Manilow, Pele, Lilydipper, Fast N Easy, Amazon, Abort
CIRCLE OF TRUST/BOM:
Amazon spoke about the importance of focusing on others who might be struggling.  Lessons he has learned in GORUCK events, specifically his most recent HTL.  During those events, and in life in general, we find ourselves struggling and contemplating giving up.  But if you look around, there is generally someone worse off than we are.  If you focus your energy on them and helping them keep moving, its funny how you forget the pain you’re in or how tired you are.  Focus on helping someone else, and you’ll be amazed how far that takes you as well.  AYE!!

1 or 2 burpees

THE SCENE:  beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Windmills  0 burpees

Imperial walkers 2 burpee

tempo squats 4 burpee

LBC forward 6 burpee

LBC ba-kerds 8burpee

TN Rocking chairs 10 burpee

THA-THANG

mosey to the back lot, 5 cones

5 burpees / bear crawl to each cone

on to the stadium, up and down all 4 stadium seating areas ( a lot of steps)

tempo merkins

SSH

5 burpees

gotta go back reverse the process –

back to the front lot

Brickyard Bear Crawl to 10

time to change the oil

 

 

MARY:
Capt Thor

Flutter kicks

hello dolly

COUNT-OFF & NAME-O-RAMA
Fob, Charmin, Biohazard, Herbie, Simmons, Fast -and -Easy
CIRCLE OF TRUST/BOM:

you are not guaranteed tomorrow, cherish today.  My wife was in AZ all week taking care of her Grandparents, who really had no idea who each other are and they are struggling with Dementia and Alzheimer’s.   While she was there they started looking at Photo albums that my wife hadn’t seen.  While looking at them, they started to make comments about how they missed each other.  They had a moment where they remembered each other. A couple that have been married for over 60 yrs were given 5 mins together to remember.  Cherish your loved ones.
MOLESKIN

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.