F3 Knoxville

Category: Brickyard

Easter Egg Hunt

Leave a comment
AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Herbie, Appleseed, Simmons, fast-n-easy (Nate Votta), Natty, flyball, Elbow Deep, Otis, Gmail, Chuck, Bruce Lee
FNGs: None
COUNT: 12
WARMUP:
Arms, Legs
THE THANG:
Easter Egg hunt
Roll a dice to the numbered station
Burpees, Incline Merkins, Rock pile, bleachers, 11’s, SB Throws

MARY: captain Thors, Flutter kicks

ANNOUNCEMENTS:

COT: gratefulness & gratitude

43…and me

Leave a comment
AO: brickyard
Q: Appleseed
PAX: Natty, Gmail, Appleseed, Biohazard (Jay Shepherd), flyball
FNGs: None
COUNT: 5
Deck of cards:

hearts – merkins
Diamonds – BBS
Spades – squats
Clubs – your chooses/manmakers
Jokers – boogaloop or 50 SSH

Did 43 manmakers

COT: Jesus in front of king Herod and pontious Pilate stayed silent. This was an act of radical obedience to the father. And a willingly surrender of his life for us.

Gentlemen…start your engines

AO: brickyard
Q: Appleseed
PAX: Gordie, Appleseed, Jim Norris, Gmail, Spellcheck, Biohazard (Jay Shepherd)
FNGs: None
COUNT: 6
WARMUP:

SSH, FAST windmills, cherry pickers, this that, Apple Loop

THE THANG:

Phase 1: choose a CMU work out: curls, OHP, squats, BBS…do 20 reps

NASCAR to 2nd parking line and back

Pick another CMU WO from list…20 reps

NASCAR to 4th parking line and back

Repeat pattern…. 6th line, 8th line etc

Boogaloop

Phase 2: repeat phase 1 but CMU WO list is now: triceps, bent over rows, thrusters, swings

Mode of travel: lunges

MARY:

Flutter kicks, box cutter, BBS, Australian snow angels

ANNOUNCEMENTS: none

COT: remember what Jesus did on the cross don’t just skip over it to Easter. No greater gift can a friend give but his life for another.

A beautiful end

AO: brickyard
Q: Gmail
PAX: Alice, Natty, Appleseed, Herbie, Gordie, Jim Norris, Simmons, Strings (2.0)
FNGs: None
COUNT: 9
WARMUP:
SSH, cherry pickers, seal clapps, OH clapps, tempo Merkin, squat & reach
THE THANG:
Mosey a bit
200 Merkins OYO
– every break needed = 1 trip up bleachers & back.
Mosey a bit
200 Inverted Rows (cut short for time)
– Every break needed = 50 SSH
(respect to Simmons who made it to 161, smoking Natty in second with only 160)
MARY:
Flutter kicks for a minute
ANNOUNCEMENTS:
Hardship Hill, pancake breakfast Saturday for PHS Band (see slack for details) Simmons said turkey season starts Saturday.
It’s tough to be a Gators fan but Gordie handles it well.
COT:
O death, where is your victory? O death, where is your sting? The sting of death is sin, and the power of sin is the law. But thanks be to God, who gives us the victory through our Lord Jesus Christ. (1 cor. 15:55-57)

My grandmother has passed and I will miss her 😥
www.legacy.com/us/obituaries/name/joan-seagraves-fleming-seider-obituary?id=58083739%26utm_source%3Dfacebook%26utm_medium%3Dsocial%26utm_campaign%3Dobitsharebeta

Arc of the Covenant

AO: brickyard
Q: Natty
PAX: Switchgrass (Stacy Clark), Herbie, Colonel, Gmail, Bail Bonds, Spellcheck, Gordie, Jim Norris, Biohazard (Jay Shepherd), Natty
FNGs: None
COUNT: 10
WARMUP:Willy mays hays, Thai fighters, michael Phelps, tempo sumo squats, tempo mkns, imperial squat walkers, cherry pickers, toy soldiers

THE THANG:2.5 rounds: around football field, side shuffle to right 100 yds, Bernie end zone, side shuffle left 100 yds, bear crawl e zone, do 25 Big Boys, run lap around track, hit the stairs and do 10 monkey jumpers at the top of each stair set, mosey to 100 yd dash start and do 25 mkns, do 100 yd dash and repeato. Final end zone changes each time: 2nd is lunges, 3rd is broad jumps. Return to AO

MARY: plank jack mkns, flutters

ANNOUNCEMENTS:

COT:Behold, I’m standing at the door knocking, if your heart is open to hear my voice, and you open the door within, I will come into you and feast with you, and you will feast with me. Revelation 3:20