F3 Knoxville

Category: Brickyard

Feb/ Aug metric

AO: brickyard
Q: Gmail
PAX: Appleseed (Jon Smith), Gordie (Steve Wheaton), fast-n-easy (Nate Votta), Natty, Biohazard (Jay Shepherd), Swamp Thing (Jared Selph), Slabs, Spladle
FNGs: None
COUNT: 9

WARMUP: ssh, tempo merkins and squats, cherry pickers, shuffle
THE THANG:
1.5 mile timed
1 min amrap:
bbs
merkins
pull ups (mod-lat pull on railing)
5 min amrap:
burpees
MARY: no time

COT: “A lie believed as the truth will affect your life as if it were true”

Put in the work

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Natty, A-Rod (Nate Peterson), Spladle, Z-Pack (Brian Brockman), Switchgrass (Stacy Clark), Lizzy, Appleseed (Jon Smith), FixerUpper (Patrick Core), Slabs, Swamp Thing (Jared Selph), Herbie (Kortney Jarman), Gordie (Steve Wheaton), Spellcheck, Simmons (Justin Creasey), fast-n-easy (Nate Votta), Trip
FNGs: None
COUNT: 16
WARMUP:
-windmills, cherry (grape) pickers, a-little of this a-little of that, with the whiffle ball bat
THE THANG:
Football field time
– 1 merkin on each 5yrd line (just 1)
– 1 Moutain climber on each 5yrd line (just 1)
4 teams on the sidelines
– bear crawl to the hash/run to the hash/bear crawl
All on the sideline
-50%to the hash, 75% to the hash, jailbreak to the end. Wash/Rinse/Repeat

Back at the A/O
– teams of 4
Deck of cards. All draw/all exercises
8 do the exercises/ 8 do the loop

MARY:
Bruce Lee/Hello Dolly/Freddie Mercury/Flutter kicks

ANNOUNCEMENTS:
Brickyard had the Ghost flag for 1 workout

COT:

Jesus Is The Only Way To Salvation. Acts 4:12, ESV And there is salvation in no one else, for there is no other name under heaven given among men by which we must be saved.

16 men came out today to get better. Reach out to 1 person today and make a difference.

Stormy CMU EMOM

AO: brickyard
Q: Gordie (Steve Wheaton)
PAX: Spladle, Simmons (Justin Creasey), Switchgrass (Stacy Clark), Herbie (Kortney Jarman), fast-n-easy (Nate Votta), Gmail, Spellcheck, Gordie (Steve Wheaton)
FNGs: None
COUNT: 8
WARMUP:
20 SSH
10 Imperial Walkers
10 Tempo Merkins
10 TTT
10 Overhead Arm Claps

THE THANG:
EMOM – 8 exercises, 4 rounds
• Blockees
• Chest Presses
• Kettlebell Swings
• American Hamners
• Merkins
• Bonnie Blairs
• Big Boy Situps
• Plank
– mosey splish-splash lap every other round
ANNOUNCEMENTS:
Capturing the ghost flag tonight 5:30
COT:
Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.
Ephesians 4:29 NIV

Shared a reminder about being intentional – whether it’s inviting someone to F3, complimenting your spouse or building up a friend. with so much negativity all around us, let’s strive to build others up, not tear them down.

Back to School Beatdown

AO: brickyard
Q: Appleseed (Jon Smith)
PAX: fast-n-easy (Nate Votta), A-Rod (Nate Peterson), Appleseed (Jon Smith), Drop Zone, Gmail, Gordie (Steve Wheaton), Herbie (Kortney Jarman), Lizzy, Spladle
FNGs: None
COUNT: 9
WARMUP:
20 x 3 count side straddle hops
Cherry pickers
Little bit of this
Tempo squats
Tempo Merkins

THE THANG:
Mosey to Football Field

Every 10 yards. Run back after each set

1×1…1×2. Burpee x squat
2×1…2×2. Lunges x SSH
3×1…3×2. Merkin x imperial squat Walker
4×1…4×2. Flutter kick 2 count x Carolina dry dock
5×1…5×2. BBS x shoulder taps 2 count

Back to planters. 11s. Step ups and dip

MARY:
Captain Thors, 500000 hello dollys

ANNOUNCEMENTS: none

COT:
Men are struggling. Checked out in a society that more and more devalues them. F3 is a great way to wake men up. Invite the men in your life!

The Impossible Mile

AO: brickyard
Q: Gmail , Spladle
PAX: Drop Zone, Switchgrass (Stacy Clark), Spellcheck, Appleseed (Jon Smith), Natty, Simmons (Justin Creasey), Herbie (Kortney Jarman)
FNGs: None
COUNT: 9
WARMUP:
SSH, Cherry Pickers, Tempo Squats, Merkins
THE THANG:
The Impossible Mile
400 M Run
100 Merkins
400 M Run
100 Squats
400 M Run
100 BURPEES
400 M Run
– finishers continued to run until time to Mosey back
MARY:
Flutter Kicks
LBCs
Freddie Mer.
Aust. Snow Angels
J-Los
ANNOUNCEMENTS:
ShuttleCox leading at Shamrock tomorrow before leaving for training
Ghost Flag talk
COT:
(see pic in comments)