F3 Knoxville

Category: Brickyard

The return of Lizzy

AO: brickyard
Q: Lizzy
PAX: Biohazard (Jay Shepherd), Appleseed, fast-n-easy (Nate Votta), Simmons, Natty, Switchgrass (Stacy Clark), Drop Zone, Gmail
FNGs: None
COUNT: 9
WARMUP:
yes
THE THANG:
up and down field
backwards up bleachers
repeat
MARY:

ANNOUNCEMENTS:
EFHR
COT:

Everything but the kitchen sink

AO: brickyard
Q: Spellcheck
PAX: Appleseed, Bail Bonds, Gmail, Switchgrass (Stacy Clark), Herbie, Apple seeds, 2.0s Strings & Bruce Lee
FNGs: None
COUNT: 8
WARMUP: side straddle hops tempo, squats, Thai fighters, overhead claps this and that oil, cans and cherry pickers

THE THANG:
10 of one exercise from round 1 at the bottom of commerce Hill / mosey, halfway then Bernie to the top.
10 of one exercises from round 2 at the top of commerce Hill, then mosey back down. 5 trips up & down.
Round 1: Burpee’s / Squats / Merkins / Imperial squad walkers / J Lo’s
Round 2: Big boys / Flutters / LBC’s / Australian snow angels / Freddie Mercury’s

@ the AO / 50 secs on 10 secs off / Mosey after each round
Round 3: Blockies / Lunges / Curls / OHP / Pull throughs
Round 4: Step-ups / Derkins / Wall Sit / Dips / Incline
Round 5: Rows / Murder bunnies / tricep extensions / CMU NASCAR / Swings

MARY: No Time

ANNOUNCEMENTS: HawRidge next Friday
Come, see, switchgrass this week before he ships out!

COT: in response to the cross, we can lay down our own “volition” and take up that of The Spirit that we now have access to, because of Christ, crucified, and resurrected!

”And so, dear brothers and sisters, I plead with you to give your bodies to God because of all he has done for you. Let them be a living and holy sacrifice—the kind he will find acceptable. This is truly the way to worship him.“
‭‭Romans‬ ‭12‬:‭1‬ ‭NLT‬‬

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

AMRAP CMU Pain

AO: brickyard
Q: Appleseed
PAX: Bail Bonds, Drop Zone, Appleseed
FNGs: None
COUNT: 3
WARMUP:

SSH, little bit of this/that, stretching, little baby arm circles

THE THANG: Boogaloop
AMRAP 10 exercises 2 min on 30 sec rest.
Boogaloop
AMRAP 10 exercises 1 min on 30 sec rest.

Exercises:

Curls
Squats
OHP
Lunges
Bent over rows
Flutter Kicks
CMU pull thrus
Tricep curls
Goblet squats
CMU swings

MARY:

Hello Dollie’s, LBC, gas pumps

ANNOUNCEMENTS:

None

COT:

Remember as men/fathers the seeds we plant now. Even the smallest ones. Will show up in our future. Let’s have our kids years from now basking in the shade of trees of strength and love, not of anger fear shame and regret

Groundhog Day

AO: brickyard
Q: Gmail
PAX: Drop Zone, Crayola, Natty, fast-n-easy (Nate Votta)
FNGs: None
COUNT: 5
WARMUP:
Shoulder Taps, squat & reach, Claps: OH & Front, Tie Fighters-Arm Cirlcles
THE THANG:
Bill Murray aka Groundhog Day from F3 Charleston
10 rounds of
10 burpees
10 merkins
10 squats
10 big boi situps
400m lap
MARY:
Shoulder Taps
J-LOs
Flutter Kicks
Freddy Mercury
Stretching
ANNOUNCEMENTS:
Escape from Haw Ridge – April 5th
GTE Ruck Event April 27-28th
COT:
“Don’t fear failure. Not failure, but low aim, is the crime. In great attempts it is glorious even to fail.” – Bruce Lee

Where are you achieving goals of low aim? Where can we aim higher?