F3 Knoxville

Category: Brickyard

Do Si Do

AO: brickyard
Q: Appleseed
PAX: Appleseed, Bail Bonds, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gmail, Gordie, Herbie, Spellcheck, Strings
FNGs: None
COUNT: 9
Warm Up

SSH, little bit of this/that, windmills, tempo squats, cherry pickers

Do Si Do:

Grab partner
10 blockee buy in
Cumulative #s, one partner does exercise, other runs Appleloop
200 Curls
200 goblet squats
200 OHP
200 BBS
200 Triceps
10 blockee buyout

Mary:
Something…I cant remember…tough WO!!!

Simmons part Deux

AO: brickyard
Q: Simmons
PAX: Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gmail, Gordie
FNGs: None
COUNT: 5
WARMUP:SSH, cherry pickers, toy soldiers, tempo squats, LBAC, OHC

THE THANG: FLORA
Partner up with CMU
Merkins times 100 x 10 in partner holding a plank
200 big boys by 20 partner leg 6 inch off the ground
300 squats by 25 partner to hold the squat
400 CMU swings by 25 partner run
500 sides straddle hops by 50 partner overhead CMU hold

MARY: no time

ANNOUNCEMENTS:Hardship Hill coming up on Monday

COT: 1 Timothy 4:8
For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.
Paul compares physical training for an athlete with spiritual training for godliness. He states that physical conditioning is of some importance, but is less important than a godly life. The reason godliness is more important than physical fitness is due to its eternal value.
We spend 45 minutes on physical training and only a couple minutes on the COT. We should be working on our spiritual training harder than or physical training.

W/cheese and salsa

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: fast-n-easy (Nate Votta), Gmail, Herbie, Natty, Simmons
FNGs: None
COUNT: 5
WARMUP:

Fellowship faith fitness
10 burpees
Faith fitness fellowship
10 burpees
Fitness faith fellowship
10 burpees

Fitness fellowship faith – finally
Mosey lap
This/that
10 burpees
10 Windmills
4 burpees M’s Birthday
10 tempo squats
10 bakerds 7s

THE THANG:
4 corners quarter pounder
5 burpees
25 merkins
5 burpees
25 merkins
50 squats
:rotating_light: infraction – 30 flutter kicks tempo style
5 burpees
25 merkins
50 squats
75 4ct mountain climbers
5 burpees
25 merkins
:rotating_light: infraction – 30 flutter kicks tempo style
50 squats
75 4ct mountain climbers
100 4ct SSH
:rotating_light: infraction – 30 flutter kicks tempo style
5 burpees

7 Brickyard bear crawls

MARY:
20 flutter kicks tempo style

COT:

We are all clay and the lord is the potter. We are all made by his hand

Gmail shared some takeaways from the GTE

Do something

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Gmail, Natty, Herbie, fast-n-easy (Nate Votta)
FNGs: None
COUNT: 4
WARMUP:
Windmills
Overhead
Seal
Moroccan
Tempo squats
This /that/wiffle Ball bat

THE THANG:
Mosey to the stone
1 moves the rest work
Curls / merkins then run
Over head. / bear crawl
Squats / shoulder taps
Riffle carry / crab walk

Then over to the fence for running line with burpee on turn around

MARY:
Just in time for captain Thor’s

ANNOUNCEMENTS:

GTE

COT:

Genesis 1:27

300 or ~200

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: fast-n-easy (Nate Votta), Herbie, Bail Bonds, Dry Rub
FNGs: 1 Dry Rub
COUNT: 5
WARMUP:
SSH, Little Baby arm circle, seal claps, OH claps, tempo squats, stretch
THE THANG:
300 – CMU partner up w/ run
Reps 150, 100, 50
Merkins, squats, rows, oh press, lunges, curls, nose busters, Big Boys
10 burpees after each set

MARY:

ANNOUNCEMENTS: convergence next week

COT:
“It’s not the years in your life that count.
It’s the life in your years.”
– Abraham Lincoln