F3 Knoxville

Category: Brickyard

Archives

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Simmons, Roundhouse (Braxton Wright), Gmail, Appleseed, Spellcheck, Gordie, Otis, Bail Bonds
FNGs: None
COUNT: 9
WARMUP:

The THANG

PLANTERS 11’s step ups & incline Merkins

Wall squats

Mosey to Football field
Lunge 25
Bear crawl 50
High knee 75
Frog jump 100yd line
Run back
Rinse & Repeat

London Bridge
To the 50

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

Corners do until each person has completed 10 burpees each round
Rd 1 Merkins
Rd2 squats
Rd3 Bobby Hurley
Rd4 Big Boys
Rd5 Jump Knee tucks
Rd6 Apolo ohnos
Rd7 flutter kicks
Rd8 Carolina dd
Rd9 American hammers

MARY: flutter kicks and ring of fire

ANNOUNCEMENTS:

COT: “If you wrote a book right now about your life, and you gave it to someone. Would it change their life for the better? If not, you’ve got to get to work!” – David Goggins

Character Counts

AO: brickyard
Q: Natty
PAX: Biohazard (Jay Shepherd), Gmail, Natty, Simmons, Dodger
FNGs: None
COUNT: 5
WARMUP: windmills, tempo squats and merkins, seal claps, OH claps, OH press ups, Thai fighters

THE THANG: mosey to football field
Lunges to sprints back
10 YD 8 ct man makers
20 YD squat jumps
30 YD plank jacks
40 YD merkins
Mot side shuffles
50 YD BBS
60 YD. OH Press
MOT karaoke
70 YD 4 ct Mtn climbers
80 YD flutter kicks
100 YD IMP walkers

Stairs ALL each top row do 5 monkey humpers
Run 3/4 lap then Bernie last stretch

Return to AO

MARY: crab reachers, gas pumps, box cutters, Bruce lees, lbc’s, hello Dollie’s

ANNOUNCEMENTS:

COT: Roman’s 5:3-4.

11’s Everywhere!

AO: brickyard
Q: Bail Bonds
PAX: Gordie, Herbie, Spellcheck, A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Jester and DoogieHowser
FNGs: None
COUNT: 8
WARMUP:
SSH
Cherry Pickers
Thai Fighters to and fro
Wind Mills
Tempo Carolina Dry Docks
Tempo Squats
OH Claps
Seal Claps
10 Burpees

THE THANG:
Run a full loop and head to skate park for 11’s of Dips and Step-ups.
Run to the Rock Yard for 11’s with a choice rock of Curls and OH Presses.
Walk with choice rock, while performing tricep extensions, around building.
Drop Rock and run to the splash pad for 11’s of Triple Threat Lunges and Mtn Climbers.
Run to planters for 11’s of Incline Merkins and Split Squats.
Run to football field for 11’s of BB’s and Penguins.
Run to bleachers for 11’s of TN Rocking Chairs at the bottom and Squats at the top.
Run to AO.

MARY:
50 seconds of burpees in cadence until completion.

ANNOUNCEMENTS:
Tons of prayer requests. Lift up your brothers in prayer.
Several races coming up for people to sign up for.
F3 Disc Gold tournament at the OR Mounds course August 31st.

COT:
Burn the ships!
Put away your old man. Follow christ giving him all surrender to your life. Put away the things of this world and strive for products of the spirit.
Galatians 5:19-25

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.