F3 Knoxville

Category: Brickyard

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:

Covid memories

AO: brickyard
Q: Natty
PAX: DoorKicker, Roundhouse (Braxton Wright), Dead Reckon, Bail Bonds, Strings
FNGs: None
COUNT: 9
WARMUP:5 burpees, 5 good morning abbey’s, 20 plank jacks IC, 25 SSH’s IC, 10 Tempo sets, 10 cherry pickers IC, 20 Morrocan Nights clubs IC

THE THANG: mosey to rock pile and grab a good rock. 25 OH SQTs, 10 MKNs, 5 Burpees, run around building until 6 up. Mosey to splash pad with rock: 25 BBS w/ rock, 25 SQT with rock and 25 Curls run around pad until 6 up. Return rocks, mosey to splash pad and do 10 8 CT Man makers, Run to parking lot do broad jumps, then lunges to planters for 11’s: incline mkns and dips, then step ups and decline mkns. Run small laps in b/w each until 6 up. Wall sits x 1 min.

MARY: hello Dollie’s reg and at 45 degrees x 30 IC, gas pumps x 20 IC, crab reachers x 20 IC, Superman’s x 10 IC

ANNOUNCEMENTS: look at recent post on Q instructions and don’t forget your phone like ai did

COT:whatever you do for the least of your brothers you do for the Lord! Look for ways to show others you care

The Superset

AO: brickyard
Q: DoorKicker
PAX: DoorKicker
FNGs: None
COUNT: 1
WARMUP: Half-Jacks for 1 minute

Chest/Shoulder/Tricep/Hammy/Thigh stretches

THE THANG: 5 exercise superset x 5 sets with a 1:30 minute rest in between

1 minute of Squats
1 minute of Pushups
1 minute Bicycle Crunches
1 minute Alternating Reverse Lunges
1 minute Mountain Climbers

MARY: two team relay
Fireman carry
Sprints
Bear Crawls

ANNOUNCEMENTS:

COT: Worrying is a waste of time. Trusting in God is where our time should be spent.