F3 Knoxville

Category: Brickyard

March Madness

AO: brickyard
Q: Natty
PAX: Gordie, Spellcheck, Switchgrass (Stacy Clark), fast-n-easy (Nate Votta), Otis, Bail Bonds, Natty, Jim Norris, DoorKicker (Jud), Sugar Smacks
FNGs: None
COUNT: 10
WARMUP: Boogaloop, Good Morning Abbeys, shoulder taps, Moroccan night clubs, army cherry pickers, tempo sqts, Thai fighters, windmills, cherry pickers, 21’s with 10 penalty burpees

THE THANG: run to bank and do 25 mogul curb hops then bear crawl around ATM, mosey to coffee shop lot and perform 10 man makers IC, run to Norms Hill do 20 big boys at base, sprint to top do 25 mkns, repeat x 2 then squats at top of hill until 6 is up. Run to back high school lot and partner up. One grabs two bricks whilst the other grabs a basketball. Bball dude dribbles down the lot and back while the brick man does OH press, exchange until 400 oh presses complete. Then run to track and do one lap. Hit the end zone and bear crawl to the 50 yd line, then broad jump 25 yds and lunge the last 25 yds. 6 performs flutters, Bruce lees and Tuesday mornings until last man arrives. Mosey to bleachers and run them, go through tunnel and hit the wall for some Australian nut knockers. Return almost to AO and hop on top a bollard. Do 50 elevated monkey humpers, then 25 fast-n-easy (Nate Votta) cherry pickers, then do some elevated gas pumps. Hit the wall for a one min walk sit

MARY: captain thors, Bruce Lees, crawl up leg sit ups, flutter 8’s

ANNOUNCEMENTS:haw ridge on 3/28 sign up!

COT: Life is a one time offer, use it well

Positive Altitudes

AO: brickyard
Q: Natty
PAX: Natty, DUCKHUNT2005, Herbie, Bail Bonds, Simmons, Chuck
FNGs: None
COUNT: 6
WARMUP: Toy Soldiers, TN rocking chairs, Sumo sqts w/leg flails, chinooks, fwd arm circles, seal claps, OH press, OH claps

THE THANG: run to coffee house and do 20 Bobby Hurleys. Then up brickyard hill…hill 1 perform 10 8ct man makers, run to hill #2 and do 25 HR mkns, hill #3 Apollo Ono’s then back down, hill 2 plank jacks, hill 1 IMP sqt walkers, RR tracks 25 Mtn climbers, then coffee shop for the famed Aussie Nut Knockers. Run to planters for 11’s of derkins and box jumps, lastly some wall high leaps.

MARY: no time

ANNOUNCEMENTS:

COT:your attitude, not your aptitude, determines your altitude

Pyramid of Pain

AO: brickyard
Q: Gordie
PAX: Natty, Biohazard (Jay Shepherd), flyball, Colonel (Alex Wallace), Appleseed, Simmons, Gmail, Strings, Spokes from Omaha
FNGs: None
COUNT: 10
WARMUP:
SSH, Hillbillies, Overhead Arm claps, Seal claps, windmills, Cherry Pickers, temponsquats, Boogaloop

THE THANG:
Rifle carry CMU to cone
10 BBS with block
NASCAR back
20 Derkins on block
Rifle carry to cone
30 Squats with block
NASCAR back
40 block curls
Rifle carry to cone
50 OHP
Then work back down the list

Apple loop, then repeat pyramid – sub bent over rows for curls. And 60 OHP instead of 50 if you’re a stud!

Wall sit, then 11’s at the planters
Incline merkins + cactus jump squats

MARY: no time

ANNOUNCEMENTS:

COT: We do F3 because we know perseverance builds strength. If our “Christian life” isn’t experiencing perseverance we’re probably not doing it right.
“Show me your 5” – Show me who you’re hanging out with & I’ll show you where your life is headed. Build a band of brothers who make you better.
Prayers for health, healing, safe travels & job searches

365 days of F3

AO: brickyard
Q: Bail Bonds
PAX: fast-n-easy (Nate Votta), Natty, Otis, Biohazard (Jay Shepherd), Herbie, Colonel (Alex Wallace), Bail Bonds, Madoff (SC)
FNGs: None
COUNT: 8
WARMUP:
SSH, OH Claps, Seal Claps, Tie Fighters, Tempo Squats, Mucho Legos, 23 Merkins, X-Factor

THE THANG:
365 yards of travel and 365 Merkins!!
Mosey to track for 27 merkins
Start at 35 yrd line. Run 5 yards, do 4 merkins to endzone. Squats to wait on 6.
Go back down field, lunge walk every 5 yards do 4 merkins. Flutter kicks for the 6.
Run a lap
Burnee every 5 yards do 4 merkins to endzone. LBCs for the 6.
Run a lap.
Run 5 yards do 4 merkins to endzone. BBs for the 6.
Run a lap.
Do 23 merkins.
Run a lap, incorporating running the bleachers on the final stretch.
Hold a plank for the 6.
Go to planters for 11’s of dips and Bonnie Blairs.

MARY:
Go to the flag for shoulder taps, cherry pickers, and some this and that, finishing with Phelps.

ANNOUNCEMENTS:
3/7 Launch of Lost Pearls AO
3/28 Escape Haw Ridge

COT:
Regret.
The feeling associated with doing wrong or missing an opportunity. Sometimes causing the.need for repentance.

II Corinthians 7:9-10 NKJV
[9] Now I rejoice, not that you were made sorry, but that your sorrow led to repentance. For you were made sorry in a godly manner, that you might suffer loss from us in nothing. [10] For godly sorrow produces repentance leading to salvation, not to be regretted; but the sorrow of the world produces death.

Ask for forgiveness when you’rewrong. Apologize. Don’t live with regret. Forgive others. Don’t miss opportunities. Put Christ firat, and let him be your guide.

Serving Up Biscuits and Rocks

AO: brickyard
Q: Switchgrass (Stacy Clark)
PAX: Otis, Appleseed, Gmail, Bail Bonds, Gordie, Natty, Switchgrass (Stacy Clark), Colonel (Alex Wallace), Alice
FNGs: None
COUNT: 9
Static stretching and walking lunges for warm-up.

Hand release merkins mini-biscuit at splash pad.
70× hand release merkins with 10 laps.

200x curls, triceps, squats with rocks while partner bernies and runs with rock then switching out.

Walking lunges back to AO.

COT:

Forgiveness is never a one time thing. It must be executed all the time to prevent bitterness and jealousy from destroying us and other people. From that the peace of Christ is guarding our hearts and minds, saving us from our own destructive behaviors.