F3 Knoxville

Category: Brickyard

Let’s get Physical

AO: brickyard
Q: Natty
PAX: Appleseed, Biohazard (Jay Shepherd), Jim Norris, Bail Bonds, Natty, Recoil (Blake Conley), Cornhole, Gordie
FNGs: None
COUNT: 8
WARMUP: Toy soldiers, 21’s and Bail Bonds couldn’t keep up so 10 penalty Burpees, sumo squats, chinooks, OH claps, army cherry pickers, OH press, Moroccan night clubs, seal claps, cherry pickers

THE THANG: Run- 1 lap then: 25 mkns, 50 BBS, 75 squats, 100 OH claps
Run 2 laps- 25 Imp walkers, 50 monkey jumpers, 75 Bobby Hurleys, 100 SSH’s. Run 3 laps, then 25 calf raises, 50 @Gmail lunges, 75 high knees, 100 shoulder press
Return to AO

MARY:nope

ANNOUNCEMENTS:

COT:1 Timothy 4:8. Don’t forget to take care of the whole body

Operation tug scrub

AO: brickyard
Q: Spellcheck
PAX: fast-n-easy (Nate Votta), Appleseed, flyball, Bail Bonds, Biohazard (Jay Shepherd), Spellcheck, Gordie, Recoil (Blake Conley), Flow, Strings, Bruce Lee
FNGs: None
COUNT: 11
WARMUP: some stretching, size straddle hops,
Thai fighters, imperial squat walk, tempo squats, overhead claps, tempo, Merkins

THE THANG:
100 Yard Rope Run (10 mins)
Run pulling the rope 100 yards / down & back
10 Merkins & Big Boys (while waiting)

100 Ft. Rope Pulls (10 mins)
Starting at the goal line pull all 100 ft on rope to you.
Grab the other end and run it back straight & Bear Crawl Back
10 Squats & Big Boys (while waiting)

Battle Ropes… (30secs)
1 man at the end of each rope
30sec battles 10sec to run to the other end of the rope for another 30sec battle

1 v/s 2 = 10 yards (10 mins)
Tug until The 2 pull the 1 = 10 yards
The 1 runs to the back of the line or the end of the rope on the 2 (The anchor spot)

Tug of war round robin (5 yards)
Tug as many different men as you can.

MARY: nope

ANNOUNCEMENTS:
The Murph!

COT: The tug-of-war battle between our flesh, and The spirit is real! Without The spirit, there is no fight. You won’t win the fight alone. So get some brothers in it with you.

“So I say, let the Holy Spirit guide your lives. Then you won’t be doing what your sinful nature craves. The sinful nature wants to do evil, which is just the opposite of what the Spirit wants. And the Spirit gives us desires that are the opposite of what the sinful nature desires. These two forces are constantly fighting each other, so you are not free to carry out your good intentions.”
‭‭Galatians‬ ‭5‬:‭16‬-‭17‬ ‭NLT‬‬

“But the Holy Spirit produces this kind of fruit in our lives: love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control. There is no law against these things!”
‭‭Galatians‬ ‭5‬:‭22‬-‭23‬ ‭NLT‬‬

Staying Diligent with Switchie

AO: brickyard
Q: Switchgrass (Stacy Clark)
PAX: Bail Bonds, Jim Norris, Natty, Simmons, Spellcheck, Switchgrass (Stacy Clark), Appleseed, Otis, Geppetto, Gmail, Rainfly (Stephen Stewart)
FNGs: None
COUNT: 11
Exercises with 15x 4ct in cadence for slow tempo work, then jog down and back to cone for one burpee:

Tiefighter forward and backwards for Geppetto
Squat
Merkins
Chuck Norris
Plank, the left and right leg up
Hello Dolly
Box Cutter
Mtn Climber
Wall Sit
Dips
Derkins
Bulgarian split squats both legs
OH Claps
Superman
Boat canoe
Lbc
Freddie Mercury
Diamond merkins
And many others. . . . .

The COT

The story of Ester is emblematic of our walk with God. She had to endure ungodly things to save her people, the Israelites. God had taken this young woman to fill His purpose and plan to save a nation. Her willingness and courage her allowed her to find favor as the King’s wife , which allowed her to be on influential decisions that affected her people’s future. This how God used her mightily. (Read the book of Esther)

Like her we question what is God going in the midst of trials. We see nothing good. We don’t understand the purpose. Our doubt makes us believe our emotions more than God’s promises. Most of all we think God has abandoned us. However we must stay faithful that will bring about growth. Also we reflect on past victories with God, but also need other people to push forward. Prayer absolutely.

These things she had at her disposal to carryout God’s purpose for her life. By doing that God carried out His promise too.

Are we there yet?!?

AO: brickyard
Q: Gordie
PAX: Natty, Otis
FNGs: None
COUNT: 3
WARMUP:
15 SSH
10 Windmills
10 Cherry Pickers
10 Toy Soldiers
10 Tempo Merkins
15 OHC
THE THANG:
Mosey to Lifehouse parking lot
Captain Thors
Mosey to hill for some 11’s
Hand release Merkins at bottom
Monkey humpers at top of hill
11’s – 2nd round
V-ups at bottom
Bernie halfway up hill
LBC’s
Mosey back to AO
MARY:
None
ANNOUNCEMENTS:
None
COT:
An impromptu devo with words of wisdom shared by all. Remember, you can’t add days to your life, but you can add life to your days!

Birthday BOMBS

AO: brickyard
Q: Herbie
PAX: A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Simmons, Red Dog (Clifford Boyle), flyball, Bail Bonds, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Oilcan
– Overhead claps
– Seal claps
– Little of this and a little of that

THE THANG:

47 Manmakers interspersed throughout the workout

Brickyard bearcrawl to 10

Mosey to the splashpad

BOMBS
– 50 Burpees
– 100 overhead claps 4ct
– 150 Merkins
– 200 BBS
– 250 Squats

Mosey to the planters

11s – inclines and lunges 2ct

MARY:
– Captain Thor to 5
– Flutter 10 4ct
– Tuesday morning 10
– Superman 10
– Plank to time

ANNOUNCEMENTS:

COT:
Whether you think you can or think you can’t you are right. Henry Ford