F3 Knoxville

Category: Brickyard

Birthday contraptions

AO: brickyard
Q: Spellcheck , Appleseed (Jon Smith)
PAX: Appleseed (Jon Smith), Biohazard (Jay Shepherd), Gmail, Spellcheck, Z-Pack, Natty, Dilbert, Bruce Lee, Strings, Thread, Gmail’s 2.0 / “Hatchet” 🪓
FNGs: 1 Gmail’s 2.0 / “Hatchet” 🪓
COUNT: 11
WARMUP:
Side, straddle, hops, tempo, squats, Ty, fighters, seal, claps, overhead claps,

THE THANG:

The 2.0 Q by Appleseed…

1. Run one lap around track
2. Simon Says: SSH, seal claps, overhead claps, BBS, flutter kicks etc. mess up and do 3 burpees
3. Run a lap
4. Red Light/green light: person calling out red light green light does plank.
Those moving bear crawl. If you get caught move back to start.
5. Run a lap
6. Merkin Tag: one part of field. Kind of like freeze tag except if you get tagged. Do 10 merkins before you get back up.

THE OTHER THANG…

10 AMRAP Centers /w 2 man makers between each.

2 1min Rounds…
CMU curls
CMU forearms
Log run
CMU tug-of-war
CMU shoulder shrugs
Pull-ups & push-ups
CMU squat thrusters
Medicine ball throw
Battle ropes
Sandbag squats

1 30sec round just for fun without man makers

MARY:
20 LBC
10. Superman.
20 Freddie Mercury
9 more Man Makers. (49)

ANNOUNCEMENTS:
Bro Olympics coming up!

COT:
“We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ,”
‭‭2 Corinthians‬ ‭10‬:‭5‬ ‭ESV‬
Everything ends, workouts, and workdays. Everything but Christ. We rushed through life to get finished, to be done, to retire, and we missed the life in between! Life is hidden in Christ look in him to find it! Don’t miss what he’s doing constantly right in front of us!

Farmer Digger

AO: brickyard
Q: Gmail
PAX: Natty, Simmons, Spellcheck, fast-n-easy (Nate Votta), Gordie, Drop Zone, Biohazard (Jay Shepherd), Dilbert
FNGs: None
COUNT: 9
Warm-up
Side Straddle Hops Toy Soldiers
Cherry Pickers Claps: OH, Front
Arm Circles Merkin Jacks (split at the bottom)
The Thang
Series W/ CMU – 4 rounds
10 Grave Diggers IC on 4 count
10 lunges out OYO Single count
Bear crawl back
run a lap, light mary waiting on 6
Dora: Exercises & Farmer Carry
125 Presses (standing)
250 Rows
500 Bench Presses (lay on back)

Mary
CMU Side Bends J-LO
Flutter Kicks CMU OH Merkin Manmakers (pull CMU through)
ANNOUNCEMENTS:
2.0 W/O this Saturday. bring them young boys if you got em. we’ll split after the warm-up and come back together for the COT.
COT:
“To give anything less than your best, is to sacrifice the gift.” -Steve Prefontaine – He was an American long distance runner who set every distance record between 2k – 10k meters between 1973 – 75. Died at age 24 after driving home from a party. Colossians 3:23 Bible Verse Sign | Whatever You do, Work at it with All Your Heart, as Working for The Lord, not for Men.

September Metric

AO: brickyard
Q: Gmail
PAX: Herbie, Natty, Biohazard (Jay Shepherd), Simmons, Spellcheck, fast-n-easy (Nate Votta), Drop Zone, Switchgrass (Stacy Clark), Gordie, Lizzy, Appleseed (Jon Smith), Strings
FNGs: None
COUNT: 13
WARMUP:
SSH. Cherry pickers . M. Phelps , tempo squats and merkins.
THE THANG:
September Metric – see September Newsletter
MARY:
Flutter Kicks and Hello Dollies
COT:
“Maintain a margin of safety. If your life is designed only to handle the expected challenges, then it will fall apart as soon as something unexpected happens to you. Always be stronger than you need to be. Leave room for the unexpected.” – James Clear

What?

AO: brickyard
Q: A-Rod (Nate Peterson)
PAX: Biohazard (Jay Shepherd), Simmons, fast-n-easy (Nate Votta), Slabs, Drop Zone, Swamp Thing (Jared Selph), Macafee
FNGs: None
COUNT: 8
WARMUP:
SSH x 30 IC
MARs x 20 IC
ISW x 20 IC
OHC x 20 IC
THE THANG:

Route 66 off-ramp- 1-11 Burpees. Start at one burpee at power pole by AO. Add burpee as make loop to back lot. Total of 11 burpees.

Burpee Broad Jump length of rec building.

Exercise in a square (move to each point and do the reps of exercise at all four corners).
Rd 1 – 10 burpees
Rd 2 – 20 lunges
Rd 3 – 30 Imperial Walkers
Rd 4 – 40 Push-ups
Rd 5 – 50 Plank Jack

MARY:
50 Squat

ANNOUNCEMENTS:

COT:
There was always a variable. First the snake, then murder, then a flood, etc etc. Every time we were saved because we were loved by our creator. Then Jesus came. He was a variable that we tried to kill. But that was his mission. We didn’t know what to do with him, so we tried to remove him. He came back. Just like always, he came back because He loves His creation. He knows what to do with us. What will you do with Jesus?

IPC Week 2

AO: brickyard
Q: Herbie
PAX: Geppetto (Christopher Bennett), Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Simmons, Drop Zone, Gmail, Spellcheck, Gordie, Spladle, Appleseed (Jon Smith), Big Rock, Turbo
FNGs: None
COUNT: 13
WARMUP:
a few SSH
THE THANG:
BDE Mile
400 meter lap
5x BDE Burpees (burpee, bonnie blair, jump squat)
400 meter lap
5x BDE Merkin (HR Merkin, Peter Parker Left, HR Merkin Peter Parker Right, HR Merkin)
Repeat
45 min timer
MARY:
No time
ANNOUNCEMENTS:
Marine Mud Run
COT:
Choosing to do the hard things when they are in front of us. We cannot plan for the hard things, but we need to be prepared for the unexpected and be willing to push forward.