F3 Knoxville

Category: Brickyard

10 Centers for 20 men

AO: brickyard
Q: Spellcheck
PAX: Appleseed, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gmail, Gordie, Lizzy, Natty, Spellcheck, DUCKHUNT2005, Strings, Bruce Lee,
FNGs: None
COUNT: 11
WARMUP:
Oil cans for Herbie, cherry pickers, toy, soldiers, Tennessee rocking chairs, Thai fighters, tempo Merkens, tempo squats.
Boogaloop

THE THANG:
1 minute AMRAP Timer
1. Flutter Kicks / LBC’
2. CMU pulls
3. Mucho Lego / Imperial walkers
4. Medicine ball partner Big boys
5. Pull-ups / Merkins
6. Sandbag press and throw
7. J Lo’s / Mountain climbers
8. Medicine ball partner squat press throw
9. Triple threat squats / American hammers
10. Blockies
Boogaloop
30 sec AMRAP Timer
1. step ups
2. Bear crawl 1-5-10 merkins (repeat)
3. Cactus jump squats
4. Bear crawl 1-5-10 merkins (repeat)
5. Wall sit
6. Bear crawl 10 merkins (repeat)
Boogaloop
Repeat x 2

MARY:
Flutter kicks, Freddie Mercury’s, Australian snow angels, J Lo’s, American hammers.

ANNOUNCEMENTS:
Convergence & bro Olympics

COT:
“If “ you do these things you may become
“a man” but not a Godly man.

“If” by Rudyard Kipling
https://www.youtube.com/watch?v=sqOgyNfHl1U

1 Corinthians 13
If “Godly men” do all these things without LOVE they have just wasted their time.

https://www.youtube.com/watch?v=e4jV1fxcHuE

simple 4 corners + extra

AO: brickyard
Q: Gmail
PAX: Biohazard (Jay Shepherd), Bail Bonds, Spellcheck, Natty, Gordie, Appleseed, Otis, Colonel (Alex Wallace), DUCKHUNT2005, Chuck
FNGs: None
COUNT: 11
Warm-up
SSHTempo MerkinsTie Fighters-Arm Circles
toy soldiersTN rocking chairs
Imperial Walkers
The Thang
Mosey to the Field
Travel perimeter facing same way, at each corner perform the following exercises:
– 40* Merkins
– 30* Bobby Hurleys
– 20* Reverse Lunges
– 10* Burpees* drop reps for how many is in front of you
Random until 6 is up, repeat X 2 , then half reps X 1
10 Merkins, jailbreak 100yrds X 2
Wall Crawl to 5
(1 Merkin , 1 wall crawl, 2 Merkins 1 wall crawl…..)
MARY
Flutter Kicks, Imperial Walkers
J-Los (for Natty) stretching
Descending Lunges and Wall Sit
20ct, 30 seconds. 18ct, 30sec……
The Word
1 Corinthians 15:33
Do not be deceived: “Bad company ruins good morals.

Book 12 Pillars talks about being careful who our friends are. Goes on to say that we should view our relationships as associations and some associations we should increase, some we should limit and some we should de-associate. Are the people we surround ourselves with doing us good or harm? We need to cultivate good relationships. We need to be concerned about who our kids build relationships with.

When I read this ch I immediately thought about how blessed I am to have the same boneheads at F3 workout with me multiple times a week.
Announcements
Brolympics Nov 16, sign up!. Regular Beatdown is canceled. OTB if needed.

11a and some other stuff

AO: brickyard
Q: Colonel (Alex Wallace)
PAX: Appleseed, Simmons, Switchgrass (Stacy Clark), Biohazard (Jay Shepherd), Natty, Gordie, Bail Bonds, Colonel (Alex Wallace), Chuck
FNGs: None
COUNT: 9
WARMUP:
SSH, Squats, Merkins, Cherry Pickers, Windmills, LBACs forward/backward

THE THANG:
Perform boogaloop
Perform 35 reps of each exercise with CMU: Curls, OH Press, Rows, Tri extension

Mosey to the hill
11s- Merkins and Bobby Hurleys

Mosey back to AO
Perform 20 reps of each exercise with CMU: Curls, OH Press, Rows, Tri extension
*In between each exercise perform 3 burpees, at half way point do boogaloop

11s at planters
Dips and Apollo Ono’s

Wall sit for one minute until Recover

MARY: N/A

ANNOUNCEMENTS:
Bro-Olympics on November 16th at Asylum

COT:
Question: What fruit are you bearing with the life you are living?

Galatians 6:6-10

Examine your life and heart and does it reflect one of being a Christ follower or are we so busy and distracted on things of this world that we’re missing what God has for us. Challenge to reflect and examine our lives and lean into the Spirit to help guide us and direct us to be the men He’s called us to be.

CMUesday

AO: brickyard
Q: Gmail
PAX: Bail Bonds, Appleseed, Colonel (Alex Wallace), Biohazard (Jay Shepherd), Gordie, Strings (2.0)
FNGs: None
COUNT: 7
WARMUP:
SSH, Tempo Merkins, cherry pickers. etc.
THE THANG:
First round, run boogaloop, do all exercises. Carry CMU back to start
Repeat: Each successive round, drop the highest rep exercise.
Exercises:
50 Flutter Kicks – CMU OH
45 Tricep Extensions
40 O.H.P.
35 Curls
30 Rows
25 Derkins
20 CMU Swings
15 Thrusters
10 Merkin W/ CMU Pull Under
5 Blockees
MARY:
no time
ANNOUNCEMENTS:
11/16/24 @ asylum (Lakeshore) 0700 – 0800
9 year anniversary convergence (brolympics)
Registration on Slack
COT:
reflecting on a ch in a book I’m reading with Kizer.
Extreme Ownership Ch. 6 “Simple”
Main Idea: Keep things simple bc things rarely go as planned & everyone must understand the mission when things get hectic
ex. Seals and Iraqi soliers going on a joint mission – the Iraqi leader wanted a complex mission, Jocko recommended keeping it simple on this first outing. The mission was kept simple but things did go wrong… if it had been more complex it could have been fatal for the whole team.
Matt 22:35 – 40 35 And one of them, a lawyer, asked him a question to test him. 36 “Teacher, which is the great commandment in the Law?” 37 And he said to him, “You shall love the Lord your God with all your heart and with all your soul and with all your mind. 38 This is the great and first commandment. 39 And a second is like it: You shall love your neighbor as yourself. 40 On these two commandments depend all the Law and the Prophets.”
Keep it simple – Love God, Love People.

IPC 2024 Recap

AO: brickyard
Q: Gmail
PAX: Otis, Spellcheck, Natty, Gordie, Appleseed
FNGs: None
COUNT: 6
WARMUP:
yes
THE THANG:
wk 0: Kalsu
EMOM: 1 minute-Every minute perform 5 Burpees then as many Thrusters as possible X 2 rounds
-Run a boogaloop-Every minute perform 5 Thrusters, then as many Burpees as possible X 2 rounds
Wk 1: Toughest 6s 10yrd apart (shortened for time)
-Thrusters & hand release merkins
MOT:Bear CrawlLungeBurpee Broad JumpRunMurder Bunnywk 2: March to the Arch
-run a boogaloop-40 merkins-MOT: Bricklayers-7 Cactus Jump Squats
-MOT: Lt. Dan’s Magic Legs
-40 Coupon Plank Jacks
-MOT: Murder Bunny
-7 Cactus Jump Squats
-MOT: Murder Bunny
-run a boogaloopWk 3: Brenton Sandwich
-MOT: Bear CrawlMOT: 3 Broad Jumps, 1 burpee. repeat
-9 of each exercise.
Burpee block Jump Overs
ThrustersBonnie Blairs (2ct)
Hand release Merkins
BBS- run a boogaloop
-MOT: Bear CrawlMOT: 3 Broad Jumps, 1 burpee. repeat
Wk 4: Mauls Backyard Burpee Beatdown
-run half a boogaloop
-perform 15 reps of exercise
-run other half-perfom burpees until everyone’s ready for next round
Exercises:Freddie MercuryPickle PoundersLow Flutter KicksPlank JacksMonkey HumpersSquatsLBCsSSH
MARY:
No
ANNOUNCEMENTS:

COT: encouraging story of Eric Liddell I heard from zpack. look him up or watch the movie “Chariots of Fire”