F3 Knoxville

5 Playa’s 1 Coach

THE SCENE: Dark and 48 degrees – dang near perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

We got started a few minutes late….then we mosey’d to the track

64 SSH; 32 Squats; 16 BBSU; 8 Merkins; 4 Burpees; 2 Admiral Schofield’s; 1 Body Builder

THA-THANG:
16 v 1; 15 v 2; 14 v 3 (17’s rather than 11’s) on the stadium steps

16 Bobby Hurley’s and 1 Incline Merkin at top

Worked our way till we got 1 BH and 16 IM

Wilt Chamberlains – Defensive Slide 100 yards, 100 Merkins, Slides, 100 Squats, Slides, 100 BBSU, Slides, 100 something else

Reverse Warm Up

Mosey’d back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
David vs. Goliath…faith is God allows us to slay the giants in our lives

Club LaVela 1995 vs. 2019 – getting better or getting worse…MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

4x4s and snake chasers

THE SCENE: Partly Cloudy, 39°F, Feels like 39°F, Humidity 57%, Wind 1mph from E
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH IC
  • 15x LBAC IC forward and reverse
  • 10x Cherry Pickers
  • Little if this, little if that
  • 10x Tempo Merkins

THA-THANG:

  • 4 station x 4 exercise relay
  • Station 1 (start)
    1. Round 1 – 25 ManMakers
    2. Round 2 – 50 Carolina Dry Docks
    3. Round 3 – 50 Merkins
    4. Round 4 – 25 Burpees
  • Station 2
    1. Squats
    2. Jump Squats
    3. Side Straddle Hops
    4. Al Gores
  • Station 3
    1. Mountain Climbers
    2. Shoulder Taps
    3. Peter Parkers
    4. Plank Jacks
  • Station 4
    1. Big Boy Sit-ups
    2. Little Baby Crunches
    3. Flutter Kicks
    4. Bruce Lees
  • 15x 4ct Irish Jig – curb toe touches
  • Mosey to the field.
  • Chasing snakes in honor of St. Patrick – 1pax runs across the field and back while rest low crawl, flapjack with the end of the line and continue until all have run
  • Mosey back to AO with an all-out run last 100 yards

MARY:

  • Box cutter
  • Captain Thor
  • Butterfly situps
  • Boat canoe with James Bond and overhead claps for good measure

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Confusion, Chaos……And SALLY

THE SCENE: Cooler than expected
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stretch, SSH IC X 25, ISW IC X 15, Hillbilly Rockettes IC X 15, 10 Man makers

THA-THANG:
Confusion with QIC lead to group Q.  We proceeded down the Powell Emory Greenway and did random called exercises at each lightpole.  BBS, Squats, flutter kicks, HR merkins, over head claps, monkey humpers.  This was done on the way to the Rock Pile.  Partnered up with a coupon.  Pax 1 perform called exercise at bottom of hill, while Pax 2 ran up hill and perfomed called exercise.  Repeat x 5.  Mosey back to AO while stopping at light poles and performing exercises again.  This was an on the fly Q that turned out well! Great job Brickyard

MARY:
We brought Sally Up and Down!

COUNT-OFF & NAME-O-RAMA
Simmons, Fast-n-easy, Tuba, Herbie, Tractor, Hamm, Switchgrass, Mr Wedgie

CIRCLE OF TRUST/BOM:
Putting GOD first and believing that HIS will be done.  NOT OURS.
MOLESKIN:

ANNOUNCEMENTS:

Brickyard Doracides

THE SCENE:  Finally DRY but warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Sprinklers IC x 20, Chinooks IC x 20, Rockette Hillbillies IC x 20, Hammy and Quad Stretch, SSH IC x 20

THA-THANG:
Doracide – partner up – Pax 1 listed exercise, Pax 2 suicides with burpees

  • 100 BBS
  • 200 Merkins
  • 300 Jump Squats
  • 400 SSH
  • repeat until 6 is finished

MARY:
Do-ah-diddy with flutter kicks and box cutters
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
5 Characteristics of a Godly Man:  Serve the King, Step Up and lead, Speak Out, Stand Strong, Stay Humble

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Top Rope Bear Crawl

THE SCENE: Clear 32 with Super Moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

A-Rod and Fast-n-Easy co-Q

SSh x30 IC

Imperial Squat Walker x 15 IC

Tempo Merkin x 10 IC

8 Count Man Makers x 10 IC
THA-THANG:
Big Sexy: 3 rounds

  • 20 Pickle Pounders
  • 20 Monkey Humpers
  • 20 J-Lo

Apple Turnover: Bear crawl to cone then switch to crab walk. Keep switching BC to CW to end of parking lot (100 meters)

Bear Crawl PT: Going back down same line of cones with just BC between cones and following exercises at each cone:

  • Mtn Climber x 10 (4 ct)
  • Merkin x 10
  • BBS x 10
  • SSH x 10
  • Burpee x 5
  • 8 Count MM x 5
  • LBC x 10
  • HRM x 10

Mosey to front of school

Ascending Bear Crawl: 1-10 merkin

Dips/Derkins: 10/1

MARY:
Flutters, Dolly, Bicycle with flop to 10 (4 ct) merkin after each round.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
From “Building Your Band of Brothers” by Stephen Mansfield:

“These were the commitments that bound men together centuries ago. The lived open, accountable, dutiful lives. They were connected. They had roles to play, jobs to do. They were devoted to a people-Their people.”

We are the same. We have a responsibility to our community and families as well.

MOLESKIN:

ANNOUNCEMENTS: