F3 Knoxville

Category: Brickyard

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)

4 corners

AO: brickyard
Q: Lizzy
PAX: Gmail, Herbie (Kortney Jarman), Lizzy, fast-n-easy (Nate Votta), Spellcheck, Gordie (Steve Wheaton), Natty
FNGs: None
COUNT: 7
WARMUP:
seal claps 25
Baby arm circles 25
Reverse 10
Tempo squats 20
Lbc 16

THE THANG:
Start in the middle of the 4 corners
Broad jump to one corner 30 mermins then broad jump back 40 dead bugs
Farmer walk to other corner then 15 squat press farmer walk back then 10 plank jacks
Bear crawl to next corner then 15 man makers bear crawl back 30 big boys
Murder bunnies to final corner then 15 squat curls murder bunnies back then 25 legs to heaven.
Take a lap then repeat 2x
MARY:
ANNOUNCEMENTS:
Powell High School 5k cancelled
COT:

Chest & Hills

AO: brickyard
Q: Gmail
PAX: Natty, Geppetto (Christopher Bennett), Herbie (Kortney Jarman), Spladle, Biohazard (Jay Shepherd), Simmons (Justin Creasey), Lizzy, Gmail, fast-n-easy (Nate Votta), LifeLock (downranger)
FNGs: None
COUNT: 10
WARMUP:
SSH Temp Squats
Tempo Merkins Claps: OH, Front
Tie Fighters-Arm Cirlcles toy soldiers
THE THANG:
To the planters, partner up
Cumulative goal of 200 Derkins
Alternate exercise w/ run between partners

Mosey to the HILL
Aim for 10 Burpees, Chase the rabbit.
Bernie to Railroad paint (half way)
Run to the top, mosey to bottom.
hold plank until everyone is back
Rinse and Repeat.

11s
Incline Merkins & Dips
Mosey back to shovelflag
MARY:
Flutter Kicks Hello Dollies
Capt. Thors JLOs
Light stretching
ANNOUNCEMENTS:
“Backblast App Pax Miner (/Backblast) – Why? Documents w/o, encouragement, gives Qs ideas, Accountability and Data.
F3 in the Nude – July 29th
Growruck Baseline Fit test – Aug 5th at the Quacken (Lizzy)
Ghost Flag – Need 3 from our AO to post and capture. Let’s Go!”

COT:
Time is a 0 sum game, you can’t add hours to a day. Behind every “yes” there is a looming “no”. Saying “yes” to working overtime might be saying “no” to doing something with your kids (paraphased) – Michael Hyatt – Free to Focus

Brickyard

THE SCENE: HUMID

Warm-up 
SSH Temp Squats
Cherry Pickers Claps: OH, Front
Tempo Merkins Side Lunges
The Thang

Partner up
Catch Me If You Can
Partner 1 performs 5 Bobby Hurley , and then sprints to catch the Partner 2, who has been running backwards. Teams complete 3 laps around track

12 – Manmakers

AMRAP while partner runs, then switch, then next exercise.
BBS
OH claps
Mountain Climbers
Burpees
SSH

11s
irkins and dips
10 ManMakers

Mary

Flutter Kicks Hello Dollies
LBCs Superman
Stretching

CIRCLE OF TRUST/BOM:
“Life rewards action, not intelligence.
Many brilliant people talk themselves out of getting started, and being smart doesn’t help very much without the courage to act.
You can’t win if you’re not in the game.” – James Clear
ANNOUNCEMENTS:
July 15 – help Andrea Phelps move
July 22nd, 7:30AM – 2.0 workout at The Project
July 29th, 7:00AM – F3 in the nude

Aug 11-13 Dad’s Camp

Humble And Boring

THE SCENE: Humid, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Toy Soldiers, Thai Fighters, Tempo Squats, Side leg stretches, On All 4’s- (B) Hip circles & Donkey Kicks
THA-THANG:
Mosey to track

  • 2 rounds of ATM’s (15 shoulder taps, 10 tempo MKNs, 10 fast MKNS) sprint to opposite end zone in b/w rounds
  • Burpee Mile:  48 Burpees- 12 each lap
  • Hindenberg BLIMPS:  4 corners of field, run in b/w each corner.  Do same exercise each round each corner
  • RD 1: 10 BBS
  • RD 2  20 Lunges
  • RD 3: 30 IMP Walkers
  • RD 4: 40 MKNS
  • RD 5: 50 Plank Jacks
  • RD 6:  60 SQTS

MARY:
Mosey back to AO
COUNT-OFF & NAME-O-RAMA
Lizzy, Biohazard, Fast-N-Easy, Geppetto, Gmail, Herbie, Spellcheck, Natty
CIRCLE OF TRUST/BOM:
We make heroes out of people who show up with the last minute save, but the real work is in not needing the last minute
MOLESKIN:
Date your wife
ANNOUNCEMENTS:
1776 on the 4th