F3 Knoxville

Category: Brickyard

Q recovery

AO: brickyard
Q: Spellcheck
PAX: Bail Bonds, Gmail, Herbie, Natty, Otis, Simmons, Spellcheck
FNGs: None
COUNT: 7
WARMUP:
Oil cans
Cherry pickers
Tennessee rocking chairs
Overhead claps
Seal claps
Tempo Merkins

THE THANG:
Mosey 200
Overhead claps, flutter kicks, Side straddle hops
Mosey 200
Dips, Freddie Mercury’s, Squats
Mosey 200
Derkins, LBC’s, Step ups
Mosey 200
Merkins, X factors, Lunges
Mosey 200
Burpee‘s, Big boy sit ups, Bulgarian split squat (5)
Mosey 200
pull-ups, walk the step ups, Captain Thors
Bear crawl, one minute one push-up on each curb

MARY:
Hello Dolly
Jose

ANNOUNCEMENTS:

COT:
Have you considered Christ?
There is never been a man more determined, tough, gritty, and compassionate!

Sandbag fun

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Amp, Gmail, fast-n-easy (Nate Votta), Herbie, Otis, Spellcheck, Gordie
FNGs: None
COUNT: 8
WARMUP:
Arm circles, seal clap, OH claps, tempo merkins, tempo squats, cherry pickers, stretch, toy soldiers
THE THANG
Sandbag workout partner 2 sets
10 lateral burpees

10 throws
20 Plank pulls
30 Bradford press

Carry the green way
5 OH press
10 Rows
15 Squats

Carry to partner

Other person runs or rucks to marker and back to partner.

MARY: flutter kicks, captain Thors

ANNOUNCEMENTS:

COT: IF YOU CHANGE THE WAY
YOU LOOK AT THINGS, THE THINGS YOU LOOK AT CHANGE.

Smell dem roses

AO: brickyard
Q: Natty
PAX: Dodger, Bail Bonds, DoorKicker, Gmail, Biohazard (Jay Shepherd), Natty
FNGs: None
COUNT: 6
WARMUP: SSH ICx25, T-plàk arm circles B x 10 IC, t-plank hip circles B same, donkey kicks x10 B, chinooks x10 B, seal claps and motto an NC’s same

THE THANG: mosey to wall for some Aussie. It knockers, head to field for 3 rounds:
Bear crawl x 15 yds x15 mkns, duck walk 20 yards x20 BBS, crab walk 30 yds x30 plank jacks, lunge 40 yds x 40 sqts. Run lap prior to each set adding a lap each set.
Flutters until 6 is up to start each set.

MARY: mosey to AO, let’s go!

ANNOUNCEMENTS:

COT:

Rock, Paper, Scissors

AO: brickyard
Q: Bail Bonds
PAX: Gmail, Spellcheck, Otis, Herbie, Gordie, DoorKicker, Sugar Smacks (2.0), Jester (2.0), Amp
FNGs: 1 Amp
COUNT: 10
WARMUP:
Cherry pickers
SSH
Arm circles, to and fro
OH Claps
Seal Claps
Tempo Squats
Tempo Merkins

THE THANG:
Mosey to football field.
Run a lap around the track
10 burpees to buy-in
Get a partner
Play rock, paper, scissors for 15 minutes.
The loser runs to the 50 yrd line and back.
The winner does the following until the runner gets back:
Round one, 1st 15 minutes:
1. Flutter kicks
2. Triple threat lunges
3. Mtn Climbers
Run a lap around the track
Round two, 2nd 15 minutes
1. Squat Jumps
2. Shoulder taps
3. X-factors
Run 2 laps around the track, one forward, one backwards.

8 Birthday managers for Sugar Smacks (2.0)

Mosey to AO for COT.

MARY:
No time

ANNOUNCEMENTS:
Dad Camp this weekend

COT:
Psalms 20:7
Don’t put our trust in ourselves and the things of this world.
Trust in the name of Jesus for help through life’s trials and tribulations, and victory over the enemy!

Tuesday Morning Thrusters

AO: brickyard
Q: Gmail
PAX: Appleseed, Bail Bonds, Natty, Gordie, Dodger
FNGs: None
COUNT: 6
WARMUP:
SSH, Tempo Merkins, Thia Fighter Arm circles, Tempo squats, mosey to track
THE THANG:
catch me if you can: partner 1 performs 5 bobby hurleys then sprints to catch P2 who has been running backwards, then switch. 1 lap

Bro Merkins (clap with partner on the up) here and there
count down from 5
MOT is wheel barrow/bear crawl/duck walk

CMU:
Perform 4 Thrusters in each parking space.
MOT: Rifle carry
Run a boogaloop
Repeato, reducing rep count by 1 each round (3,2,1)
Total Thruster count: 160

7s at the planters
Split squats (alternating legs)

MARY:
Flutter Kicks
Imperial Walkers

ANNOUNCEMENTS:
Marin Mud run at end of August. POC: Lizzy

COT:
James 1:22-25
But be doers of the word, and not hearers only, deceiving yourselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks intently at his natural face in a mirror. For he looks at himself and goes away and at once forgets what he was like. But the one who looks into the perfect law, the law of liberty, and perseveres, being no hearer who forgets but a doer who acts, he will be blessed in his doing.

Spur for us to be DOERS of what we know we should be doing.

Also pointing to the promise that we will be “blessed in” our doing.

Lord help us to follow you :fistbump: