F3 Knoxville

Category: Brickyard

Little of this and that

AO: brickyard
Q: Simmons
PAX: Appleseed, Biohazard (Jay Shepherd), Gmail, Natty, Spellcheck, Roundhouse
FNGs: None
COUNT: 7
WARMUP:SSH, Windmills, OHC, Seal claps, LBAC, Toy Soliders

THE THANG: 11s Skull Crushers and BBS with CMU
Mosey to grass. Murder Bunny 10 hops, bear crawl 10 steps, mosey back to CMU and murder bunny back to starting position. Repeat rounds for 8,6,4,2 reps
Mosey to Candyland. With the CMU perform 25 each of Curls(for the girls), OHP, Tricep Ext, Lunges each leg and run a Candyland lap between each exercise. Then repeat for 15 and 5 reps
On the way back to AO we had to do some more murder bunnies and bunny murders.

MARY: no time

ANNOUNCEMENTS:

COT: An empty can of sprite was used to show how if our lives are open and empty, we can be crushed by all the external pressures of the world. However, like a sealed and full can, we can resist and overcome all those pressures if our hearts are full and sealed by Jesus!

AMRAP and Stuff (Swolestice)

AO: brickyard
Q: Bail Bonds
PAX: Gmail, Spellcheck, Simmons, Natty
FNGs: None
COUNT: 5
WARMUP:
Cherry pickers
Side lunge stretch
Arm circles
SSH

THE THANG:
Mosey to football field.
100 yards of inchworm burpees, then 30 BBs.
100 yard run back with 30 more BBs.

Mosey to AO for tabata amrap CMU.
Each exercise 60 sec on, 10 sec transition.
1. Flutter kicks holding CMU
2. Shoulder taps
3. Squats with CMU
4. Oblique curls right hand holding CMU
5. Oblique curls left hand holding CMU
6. Plank hold
7. Elevator dollies
8. Curls with CMU
9. OH press with CMU
10. Triple threat lunges

Then repeat entire Thang, but cut it all in half.

MARY:
Merkin CMU pull-throughs
Superman
CMU Thor hammers

ANNOUNCEMENTS:
Baby Appleseed is here
Uncovered workout at the cove July 13
Summer Swolestice tonight at Asylum PM
Dad Camp in August

COT:
Rest!
God did it after he created everything.
Jesus did it regularly during his ministry.
It’s important and necessary for us as men.
We’re pulled in so many different directions, which does make it hard.
Sleep and rest should also be part of our fitness.
It helps us be more fit physically, mentally, and spiritually.
Be intentional and set a weekly goal for God inspired rest!

Tree Biscuit

AO: brickyard
Q: Gmail
PAX: Appleseed, Biohazard (Jay Shepherd), Natty, Herbie, Strings (2.0)
FNGs: None
COUNT: 6
WARMUP:
SSH, Tempo Merkins & Squats, Windmills, Arm circles, this and that and a whiffle ball bat
THE THANG:
Tree Biscuit:
tag a tree, do a burpee
we completed 172
MARY:
Yes we did – Snow angels, shoulder taps, J-los, flutter kicks
ANNOUNCEMENTS:

COT:
Gal 5:17 For the flesh sets its desire against the Spirit, and the Spirit against the flesh, for these are in opposition to one another

Farmer Carry w/ a side of running

AO: brickyard
Q: Gmail
PAX: FixerUpper, Appleseed, Biohazard (Jay Shepherd), Herbie, Natty, Bail Bonds, Strings (2.0)
FNGs: None
COUNT: 8
WARMUP:
Cherry Pickers
Tempo squats & Merkins
Thai Fighters
THE THANG:
Partner up
One partner carry both CMUs 800m
Stay together but other partner Bernie
Every time CMUs drop, both partners run 400m before resuming to finish the 800m
then switch partners
MARY:
15 Flutter Kicks
10 partner Merkins (smacking hands at the top)
10 Aust snow angels
5 CMU side bends (each side)
ANNOUNCEMENTS:
none today
COT:
That song called “open the gate” by zack bryan had me thinking about the not so good things we sometimes inherit from our fathers. my challenge was to step outside ourselves and try discerning what those are and asking the question if these things we want to stop here or do we want to pass these to our children and those whom look up to us.

Field of Dreams

AO: brickyard
Q: Gordie
PAX: Herbie, Bail Bonds, Biohazard (Jay Shepherd), Gmail
FNGs: None
COUNT: 5
WARMUP:
10 SSH
10 Tempo Squats
10 Imperial Walkers
15 Overhead Claps
10 Little arm circles (forward/backers)
Little of this/that
10 Windmills

THE THANG:
Countdowns – Merkins and Squats. Run from sideline to sideline on FB field. Run to the other sideline, do 10 Merkins. Run back & do 10 squats. Run back do 9 merkins. Run to the other side and do 9 squats, etc.

Run to center of field at the 50 for 4 corners.
Buy in = 5 burpees (thanks Gmail!)
4 corners:
10 Carolina Dry Docks
20 Big Boys
30 Mountain Climbers (2-count)
40 Monkey Humpers

Between each corner, 10 Bonnie Blairs in the middle
Next round:
10 Diamond Merkins
20 Freddie Mercuries (2-count)
30 Plank Jacks
40 LBC’s

Between each corner, 10 Bobby Hurleys in the middle
Buy out = 5 burpees
Ran up and down bleachers on our way to the wall.
15 Mike Tysons IC
Run to front of school for 20 calf raises on steps
To the planters for 11’s:
Step ups and Incline merkins

MARY:
Captain Thors

ANNOUNCEMENTS:
Prayed for Appleseed’s future 2.0, VBS this week and the Devona’s family (she passed Sat)

COT:
Transactional vs. Transformational
Bottom line; We live in a transactional world, but our relationships shouldn’t be. Becoming more Christlike is Transformation may our hearts and relationships be transformed so we serve without expecting anything in return.