F3 Knoxville

Category: Brickyard

40 every 40

AO: brickyard
Q: Bail Bonds
PAX: Gmail, Dry Rub, fast-n-easy (Nate Votta), Natty, Biohazard (Jay Shepherd), Manilow (Brent Hunter), Gordie, Spellcheck, Otis, Herbie, Dodger, Appleseed, Jester, DuckHunt
FNGs: None
COUNT: 15
WARMUP:
SSH
Cherry Pickers
Arm Circles
Wind Mils
Tempo Squats
OH Claps
Seal Claps

THE THANG: 10 Manmakers before each round of work
1. MOT is Karaoke
Travel 40 yards for 40 Peter Parkers
Travel 40 yards for 40 triple threat lunges
Burnee to 0 yards
Flutter kicks for the 6
Run 1 lap

2. MOT is Bear Crawl
Travel 40 yards for 40 Carolina Dry Docks
Travel 40 yards for 40 Bobby Hurleys
Burnee to 0 yards
LBCs for the 6
Run 1 lap

3. MOT is Lunges
Travel 40 yards for 40 Merkins
Travel 40 yards for 40 2-count Mtn Climbers
Burnee to 0 yards
Hello Dollies for the 6
Run 1 lap

4. MOT is Super Marios
Travel 40 yards for 40 2-count Shoulder Taps
Travel 40 yards for 40 TN Rocking Chairs
Burnee to 0 yards
Run 1 lap as time allowed

MARY:
No time

ANNOUNCEMENTS:
Tons of prayer requests. Lift up your brothers in prayer.
Several races coming up for people to sign up for.

COT:
Proverbs 13:20 “Walk with the wise, for a companion of fools suffers harm.”
Surrounded yourself with wise men. Stay away from fools. Be a wise man others can look up to. But, be humble, and lead in Christ, surrendering yourself to Him and seek His ways.

CMU Fun

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: fast-n-easy (Nate Votta), Gmail, Spellcheck, Colonel (Alex Wallace), Otis, Appleseed, Gordie
FNGs: None
COUNT: 9
WARMUP: baby arm circles, tempo merkins, tempo squats, cherry pickers, toy soldiers

THE THANG: 150, 50, 25 partner up
1 does
Boogaloop
Other partner does
Merkins
Squats
Rows
OH press
Curls
Nose busters
BB

10 burpees between sets

MARY:

ANNOUNCEMENTS:

COT: “no one cares!” Quit complaining and just show up – David Goggins.

Archives

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Simmons, Roundhouse (Braxton Wright), Gmail, Appleseed, Spellcheck, Gordie, Otis, Bail Bonds
FNGs: None
COUNT: 9
WARMUP:

The THANG

PLANTERS 11’s step ups & incline Merkins

Wall squats

Mosey to Football field
Lunge 25
Bear crawl 50
High knee 75
Frog jump 100yd line
Run back
Rinse & Repeat

London Bridge
To the 50

Monkey in the Middle
Everyone on a corner
1 to the middle
5 Burpees

Corners do until each person has completed 10 burpees each round
Rd 1 Merkins
Rd2 squats
Rd3 Bobby Hurley
Rd4 Big Boys
Rd5 Jump Knee tucks
Rd6 Apolo ohnos
Rd7 flutter kicks
Rd8 Carolina dd
Rd9 American hammers

MARY: flutter kicks and ring of fire

ANNOUNCEMENTS:

COT: “If you wrote a book right now about your life, and you gave it to someone. Would it change their life for the better? If not, you’ve got to get to work!” – David Goggins

Character Counts

AO: brickyard
Q: Natty
PAX: Biohazard (Jay Shepherd), Gmail, Natty, Simmons, Dodger
FNGs: None
COUNT: 5
WARMUP: windmills, tempo squats and merkins, seal claps, OH claps, OH press ups, Thai fighters

THE THANG: mosey to football field
Lunges to sprints back
10 YD 8 ct man makers
20 YD squat jumps
30 YD plank jacks
40 YD merkins
Mot side shuffles
50 YD BBS
60 YD. OH Press
MOT karaoke
70 YD 4 ct Mtn climbers
80 YD flutter kicks
100 YD IMP walkers

Stairs ALL each top row do 5 monkey humpers
Run 3/4 lap then Bernie last stretch

Return to AO

MARY: crab reachers, gas pumps, box cutters, Bruce lees, lbc’s, hello Dollie’s

ANNOUNCEMENTS:

COT: Roman’s 5:3-4.

11’s Everywhere!

AO: brickyard
Q: Bail Bonds
PAX: Gordie, Herbie, Spellcheck, A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Jester and DoogieHowser
FNGs: None
COUNT: 8
WARMUP:
SSH
Cherry Pickers
Thai Fighters to and fro
Wind Mills
Tempo Carolina Dry Docks
Tempo Squats
OH Claps
Seal Claps
10 Burpees

THE THANG:
Run a full loop and head to skate park for 11’s of Dips and Step-ups.
Run to the Rock Yard for 11’s with a choice rock of Curls and OH Presses.
Walk with choice rock, while performing tricep extensions, around building.
Drop Rock and run to the splash pad for 11’s of Triple Threat Lunges and Mtn Climbers.
Run to planters for 11’s of Incline Merkins and Split Squats.
Run to football field for 11’s of BB’s and Penguins.
Run to bleachers for 11’s of TN Rocking Chairs at the bottom and Squats at the top.
Run to AO.

MARY:
50 seconds of burpees in cadence until completion.

ANNOUNCEMENTS:
Tons of prayer requests. Lift up your brothers in prayer.
Several races coming up for people to sign up for.
F3 Disc Gold tournament at the OR Mounds course August 31st.

COT:
Burn the ships!
Put away your old man. Follow christ giving him all surrender to your life. Put away the things of this world and strive for products of the spirit.
Galatians 5:19-25