F3 Knoxville

Category: Brickyard

easy snow Q

AO: brickyard
Q: Gmail
PAX: Spellcheck, Gordie, Otis, Bail Bonds, Simmons
FNGs: None
COUNT: 6
WARMUP:
Motivators, Tempo squats/ merkins, claps: OH & front, Tie fighters, Imperial walkers
THE THANG:
Mosey to track
Lunge half a lap
-Do the exercise and then run a lap. everyone goes when the first person finishes.
– 100 SSH
– 100 Merkins
– 50 Supermans
– 50 Jumping Squats

Lunge another 100 yrds

MARY:
no
ANNOUNCEMENTS:
Escape from Haw Ridge – get on a team!
COT:
Discussion on Matt 7: 12-23

CMU Cross Fittish part deux

AO: brickyard
Q: Natty
PAX: Colonel (Alex Wallace), Gordie, Simmons, flyball, Jim Norris, Natty
FNGs: None
COUNT: 6
WARMUP: windmills, cherry pickers, OH & Seal claps, little baby arm circles, tempo incline mkns on CMU, tempo tricep dips in CMU, quad stretches, boogaloop

THE THANG: all with CMU’s: front sqts, back sqts, OH sqts, thrusters, single arm sqt (B), weighted pistol, sumo deadlift, suitcase deadlift (B), conventional deadlift, full clean, clean n jerk, shoulder press, good mornings, Russian k bell swings, Murican k bell swings, single arm k bell swings, sit ups with anchor, weighted sit up w OH press, sumo deadlift rows, toe taps, lateral jumps, plyo mkns, decline mkns, Carolina dry docks on CMU, incline mkns, box jumps, lunges, OH lunges, heel taps, hand stand around the world, farmer carry

MARY: time up

ANNOUNCEMENTS: prayers for Chucks son, Simmon’s in laws, Gordies youth at resurrection, colonels job hunt

COT: don’t follow people that don’t speak positively or are filled with hate, break the habit of the habit. Mathew 7: 15-16 don’t follow false prophets. I will share in a separate post 13 Leadership Lessons from Ted Lasso

Strength in Failure

AO: brickyard
Q: Bail Bonds
PAX: Biohazard (Jay Shepherd), A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Chitchat (Pana), Colonel (Alex Wallace), Spellcheck, Otis, Natty, Gordie, Bail Bonds, Chuck, Madoff
FNGs: None
COUNT: 12
WARMUP:
SSH, OH claps, Seal Claps, lateral lunges, tie fighters, Manmakers, TN Rocking Chairs, Tempo Merkins, forward lunges, Tempo squats, mucho legos, manmakers

THE THANG:
Failure is a pause >5 seconds

Bleachers 11’s:
Dips and monkey humpers

Field:
Bear Crawl to 25 yrd line
Merkins to failure
Lunge to 50 yrd line
Bobby Hurleys to failure
Burnee back to endzone
Run a lap

Bleachers 11’s:
Incline merkins and air squats

Field:
Bear Crawl to 50 yrd line
Shoulder taps to failure
Super Mario skips to other endzone
Bonnie Blairs to failure
Burnee back 100 yards
Run 2 laps

Do Catalina wine mixers until 0655. Mosey to AO.

MARY:
Supermans
Some stretching

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
Proverbs 18:21
“Death and Life are in the power of the tongue, and those who love it will eat its fruit.”
Matthew 12:34b
“…for out of the abundance of the heart the mouth speaks.”

Be careful not to speak from anger and criticism, but choose love and encouragement. The seeds you sow in your conversations as a father and a leader, will determine what relationships you’ll reap. Watch your tone, and give yourself an assessment and challenge yourself to speak with a heart of love and encouragement.

Big Bricks at Brickyard

AO: brickyard
Q: Bail Bonds
PAX: Natty, fast-n-easy (Nate Votta), Colonel (Alex Wallace), Biohazard (Jay Shepherd), DoorKicker (Jud), Spellcheck, Otis, Chitchat (Pana), Bail Bonds
FNGs: None
COUNT: 9
WARMUP:
Cherry Pickers, Lateral Lunges, OH Claps, Seal Claps, Tie Fighters, Tempo Carolona Dry Docks, Triple Threat Lunges, SSH

THE THANG:
3x through:
Rifle carry loop to start
1 minute tabata, 10 second transition with CMU
Squat Thrusters
Curls
CMU Pull through Merkins
Swings
Upright Rows
Right side standing crunch with CMU
Left side standing crunch with CMU
Bent over Row
Boogaloop run

11’s at the Planters
Dips and Bobby Hurleys

MARY:
No time

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
Hebrews 4:16 NLT
[16] So let us come boldly to the throne of our gracious God. There we will receive his mercy, and we will find grace to help us when we need it most.

Be bold in your pursuit of Christ and be bold in your sharing of the faith.

400 Yards of Burpees

AO: brickyard
Q: Bail Bonds
PAX: flyball, Natty, Gordie, Otis, Colonel (Alex Wallace), DUCKHUNT2005, Herbie, Biohazard (Jay Shepherd), DoorKicker (Jud), Bail Bonds
FNGs: None
COUNT: 10
WARMUP:
10 Burpees, SSH, Tie Fighters to and fro, TN Rocking Chairs, OH Claps, Seal Claps, Cherry Pickers, Tempo Merkins, Tempo Squats

THE THANG:
Mosey to the football field.
Bear Crawl 5 yards and do a burpee for 100 yards
Lunge back 5 yards and do a burpee for 100 yards
Run a lap, incorporating running all the bleacher steps
Back to the field for Crunches
Burnee 5 yards and do a burpee for 100 yards
Run 5 yards and do a burpee for 100 yards
Run a lap, incorporating running all the bleacher steps
Back to the field for crunches
Mosey back to AO

MARY:
10 Burpees

ANNOUNCEMENTS:
Escape Haw Ridge coming up March 28th!

COT:
Chadd Wright, 3of7 Podcast, said:
“I hiked the Grand Canyon today. If you have t done it yet, you should…..as soon as possible. I have been many places and have never seen anything like it in terms of landscape. I told my wife, during our hike, ‘I can’t believe we waited this long to do this.’ It’s inexcusable. It made me think of how much we leave on the table in life. How often we pass on the opportunity to create amazing memories….because we’re busy doing things that don’t really matter. Soon enough, it’ll be too late.

Don’t leave life on the table. Bring Glory to God in everything we do. Make memories, because things fail and pass away, but memories last a lifetime. And especially, don’t wait, life is but a vapor, and the days are long but the years are short.