F3 Knoxville

Brick Arms

AO: brickyard
Q: Natty
PAX: Appleseed, Gmail, Gordie, fast-n-easy (Nate Votta), Natty
FNGs: None
COUNT: 5
WARMUP: SSH, chinooks, OH claps, OH Press, seal claps, mortician night clubs, army cherry pickers, baby arm circles then 5 burpees oyo

THE THANG: 10 stations and 5 MOT’s b/w each with a boogaloop. These exercise all involve bricks.
1. 6 count bricklayers (squat to ground, stand straight, curl, OH press, curl, sqt) x 25
2. 100 lat arm raises
3. 25 t-plank mkns
4. 100 bent over flys
5. 75 OH kettle swings in a sqt
6. 100 bent over rows
7. 100 curls
8. BBS
9. 4 ct double brick press oot, in, OH, down)
10. Tricep extensions

Mot: all holding bricks while running in a boogaloop
1. Rifle carry
2. Airplane
3. Active curls
4. Arms out front
5. Standard run

MARY:
No time

ANNOUNCEMENTS:

COT: don’t stay silent when you should speak up, as Jesus did

THE Quarter Pounder

AO: asylum-pm
Q: Steam
PAX: Pele (Jon Lindberg), Drum Major, Pusher, Lilydipper, Rooney (Carl Whipple), Swimmies (Nathan Chesney), Glamper, High Heels, Abacus, Lizzy
FNGs: None
COUNT: 11
WARMUP
– 10 (slow) Baby Arm Circles F
– 10 (slow) Baby Arm Circles B
– 10×4 Cherry pickers
– 10×4 Rockettes
– 10×4 Windmill
– 10×4 SSH

THE THANG
1 — 30 Rep Buy-In OYO
– 15 merkins
– 15 squats

2 — Rock Quarter Pounder
– Get a rock
– 25 curls
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back
– 25 overhead presses
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back
– 25 rock BBS
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back
– 25 rock tricep curls
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back

3 — Rock Quarter Pounder Part 1
– Same thing as Rock Quarter Pounder #1, but all 4 Xs are at 100 reps total, and you must make a rock rifle carry route 4x

(Mosey to the Overlook)

4 — Core 4 (Continuous)
– 50 flutter kicks
– 50 LBCs
– 50 Reach For The Stars
– 50 Gas Pedals

120 seconds to get back to the start point

MARY
5 — 30 Rep Cash Out OYO
– 15 merkins
– 15 squats

ANNOUNCEMENTS
– EFHR coming up in two Fridays
– GTE April 26-28 — knoxville-gte-2024
– EVEN IF you’re not doing the ruck/whole thing, I HIGHLY encourage you to show up for the King Builder (Saturday workout) convergence at the Asylum + Grow School afterward at Bearden High School. World-class leadership training.

COT
Word: A Lot Can Happen In 7 Days
Domino (F3 Smokies) shared this pic on Facebook and I thought it was really cool. Check out the pic in this message thread. I encourage you to read through each of these Scripture passages and realize just how much can happen in 7 days. From joy, to “how did we get here?!” to betrayal and death, to the ultimate example of love and sacrifice, to victory and the resurrection, truly, a lot can happen in 7 days.

www.bible.com/bible/116/MAT.21.1-22
– Joy
– Celebration
– Hosanna

www.bible.com/bible/116/MAT.27.27-31
– Pain
– Mocked
– Berated

www.bible.com/bible/116/JHN.19.16-42
– Betrayed
– Handed over to be crucified
– Sacrifice

www.bible.com/bible/116/LUK.24.1-12
– Death to life
– Victory
– “Why are you looking for the living among the dead?” -Jesus

Prayer Requests
– Pray for Ruby (Lilydipper’s mother-in-law) as she just went into hospice. An incredible woman who is closer to being on her way home.

Greatest Hits, modified

AO: shamruck
Q: Voodoo
PAX: Mermaid, Fabio (Joe Hamilton), The Situation, Lt. Dan, Eliza, Shuttlecock (Riley Brady Parmer), Waxjob, Oscar Meyer
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Holy Monday Beatdown

AO: asylum-am
Q: Sawdust
PAX: F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Love’s, Trotline (Britton Carver), Waffle House (Brady Greene), P3, Fabio (Joe Hamilton), Snitch (Cory Beilharz ), Double Wide, Cat Gut (Mike Davis), Dung Beetle, White Belt
FNGs: None
COUNT: 13
WARMUP: SSH, Tempo Merkins, Cherry Pickers, Windmills, Rockettes, Tie-Fighters & X-Wings

THE THANG:
Two Times Each
Phase 1 – Each Light Pole Up the Dragon:
– 5 Big Boy Sit-ups
– 10 Lt. Dans
– 15 Imperial Squat Walkers
– 20 Merkins
– 25 Pickle Pounders
– 30 Sumo Squats

Phase 2 – Every Other Light Pole Down to Everest:
– 5 Burpees
– 10 LBCs
– 15 Iron Mikes
– 20 Monkey Humpers
– 25 Peter Parker’s
– 30 Star Jacks

Phase 3 – All the Way Up Everest:
– 5 Bear Crawl
– 10 Lunges Twist
– 15 Inch Worms
– 20 Murder Bunnies (no CMU)
– 25 Pogo Stick Hops
– 30 Side Lunges

Phase 4: Space Needle

Phase 5 – Working Our Way Back to the AO
– 5 Burpees
– 10 Lunges
– 1 Imperial Squat Walker
– 1 Merkins
– 1 Peter Parker
– 30 Squats Plus 2 Burpees

ANNOUNCEMENTS:
Good Friday Q @Hands
Escape from Haw Ridge
GTE Ruck Event

COT:
Unburden Your Soul (Matthew 11:28-30)

3/25

AO: shamrock
Q: Voodoo
PAX: Mermaid, Anchorman, Dumpster Dive, Waxjob, Eliza, Curveball, LeBling, Caveman, Crawlspace, Smoky (Raymond Hale), KickFlip, Swifty, slappy, Twitch
FNGs: None
COUNT: 15
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: