F3 Knoxville

Category: Brickyard

Complacency No Mo

AO: brickyard
Q: Natty
PAX: Biohazard (Jay Shepherd), Appleseed, Bail Bonds, Chitchat (Pana), Herbie, Jim Norris, Natty, Oscar, Simmons, Strings
FNGs: None
COUNT: 10
WARMUP: all IC: 20 SSH, 20 Toy Soldiers, 10 Donkey Kicks (B), Leg circles on all 4’s 10 (B), Tennessee Rocking Chairs x 10, Tempo Sumo Squats. 20, Windmillsx20

THE THANG: mosey to tha back 4 rounds of fun. After each round add a lap around track for the # of the round.
Rd 1: 20 Australian Nut Knockers, 30 plank jacks, 40 lunges, Rd 2: 20 MKNs, 30 shoulder taps, 40 squat jumps, Rd 3: 20 BBS, 30 Freddy mercs, 40 Flutters, Rd 4: 20 Bonnie Blair’s, 30 Apollo Ohno’s 40 SSH

MARY: mosey to AO

ANNOUNCEMENTS:

COT:don’t be complacent in your life, there’s always room to grow at work, at home, in faith, fitness, and fellowship…then do 10 burpees

Keep Movin

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Colonel (Alex Wallace), Appleseed, A-Rod (Nate Peterson), Natty, Herbie, Chuck Munsey, Bail Bonds, Spellcheck, Gordie, Chit Chat, Strings
FNGs: None
COUNT: 12
WARMUP: SSH, Cherry pickers, arm circles, tempo squats

THE THANG:

Follow the Leader
Lunge 25
Skip 50
High knee 75
Frog jump 100yd line
Run back
Rinse & Repeat

Run a lap, run2, run 3, run 2, run 1
10 burpees
20 merkins
30 squats

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

Corners do until each person has completed 5 burpees each round
Rd 1 Merkins
Rd2 squats
Rd3 Bobby Hurley
Rd4 Big Boys
Rd5 Jump Knee tucks
Rd6 Apolo ohnos

COT:

Discipline is the bridge between goals and accomplishments.

EOY BOMBS

AO: brickyard
Q: Herbie
PAX: A-Rod (Nate Peterson), Simmons, Bail Bonds, Gmail, Switchgrass (Stacy Clark), DUCKHUNT2005, Jim Norris, Pana
FNGs: None
COUNT: 9
WARMUP:
– 20x SSH
– 12x Tie Fighters (forward and backward)
– Little of this/that
– 10x Tempo Squats

THE THANG:
– Mosey to the splashpad
– Partner up – P1 does the exercise, P2 runs the loop, flapjack
– BOMBS (combine partner reps to complete total rep count)
– 50x Burpees
– 100x Overhead claps (4 count)
– 150x Merkins
– 200x BBS
– 250x SSH (4 count)
– Mosey back to the flag

MARY:
– 15x Flutter Kicks
– 5x Captain Thor
– 20x Australian Snow Angel

ANNOUNCEMENTS:
– 1/1 Polar Plunge
– 1/4 Smokey’s Convergence

COT:
As we head into the new year, choose to do the hard. We do not have to wait until the new year to change our lives. Daily, choose to be the man your family, friends, church, community, and work need you to be.

I picked it up late

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Natty, Simmons, Herbie, Chit-Chat
FNGs: None
COUNT: 6
WARMUP:
The “Herbie” oil cans
Tempo squats
Windmills
Little baby arm circles
This/that/whiffle ball bat

THE THANG:
Simple 21 merkins/bbs just a good 100yrds apart

We had to stop and give Chit-Chat a brickyard
Christmas gift.
Brickyard Bearcrawl 7ct

MARY:
Abs of steel
100 flutters
75 dolly’s
50 box cutter
25 Bruce Lee

ANNOUNCEMENTS:
Polar plunge is upcoming!

COT:
Do not embrace the material and physical, embrace that the lord was born.
2025 – challenge yourself to grow with the lord. Physical improvements and mental improving your life are very important, but look to grow with Jesus just as excitingly as you would if you were trying a new diet or exercise.

Candy Land

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Martina (Hudson Shepherd), fast-n-easy (Nate Votta), Simmons, Appleseed, Bail Bonds, Gordie, Herbie, Chuck Munsey, Strings
FNGs: None
COUNT: 10
WARMUP: SSH, Cherry Pickers, Tempo Squats, arm circles, seal claps

THE THANG:
Candy land

Blue burpees
Orange jump knee tucks
Green Bobby Hurley
Red squat
Purple merkins

Home base
Abs

COT:’

Psalm 139:7

I can never escape from your Spirit!
I can never get away from your
presence!
8 If I go up to heaven, you are there; if I go down to the grave, you are
there.