F3 Knoxville

Category: Brickyard

AMRAP at the Splashpad

AO: brickyard
Q: Herbie
PAX: Biohazard (Jay Shepherd), Martina (Hudson Shepherd), Natty, Appleseed, Gordie, Meatball (John Penmore)
FNGs: 1 Meatball (John Penmore)
COUNT: 7
WARMUP:
20x SSH
Little of this and that
10x LBAC
10x Squats

THE THANG:
10x merkins
10x cobra

10x Burpee
10x CDD
10x Squat jump
10x Iron Mike (left leg right leg)
10x Bruce Lee
Run 1 lap
10x Toy soldiers IC
10x Seal claps IC
10x Ssh IC
Plank 30 sec

MARY:
20x Flutter Kicks
5x Captain Thor
Ring of fire

ANNOUNCEMENTS:

COT:
What is your motivation?

Decka Fit Mod

AO: brickyard
Q: Gmail
PAX: Bail Bonds, Appleseed, Biohazard (Jay Shepherd), Spellcheck, Roundhouse (Braxton Wright), Herbie, Natty, Simmons, BTU, strings (2.0)
FNGs: None
COUNT: 11
WARMUP:
SSH, OYO
THE THANG:
Run, Work X 10
– Run distance 500M
Stations:
– 60lb Reverse Lunges X 28
– CMU Rows X 160
– Box jump/Step Overs X 20
– 20lb Med ball BBS
– Ski w/ Bands
– BDE Burpees
– 120lb Farmer Carry 100M
– 60lb Shoulder overs X 20
– CMU Nascar 200M
– CMU Blockees X 23
MARY:
No time
ANNOUNCEMENTS:
UnCOVEred next Saturday
COT:
– “Nobody stumbles into a well lived life. It has to be cultivated. Reflection and review are critical.” – Clear
– “You don’t get what you don’t aim at. You might get what you do aim at and your aim might get better as you aim.” – Jordan Peterson

1776 Patriot Games

AO: brickyard
Q: Herbie
PAX: Biohazard (Jay Shepherd), Appleseed, Gmail, fast-n-easy (Nate Votta), Simmons, Colonel (Alex Wallace), Natty, Gordie, Strings, Bruce Lee
FNGs: None
COUNT: 11
WARMUP:
Stretching and Mosey to the track and field

THE THANG:
1776 yard run (1.01 miles)
– 100x Merkins
– 100x LBCs
– 100x Moroccan Night Clubs
– 100x Pull-ups (Reverse Rows)
– 100x Squats
– 100x Mountain Climbers
– 100x Plank Jacks
– 100x Lunges
– 100x Overhead Claps
– 100x Dips
– 100x Leg Scissors
– 100x Step-ups
– 100x American Hammers
– 100x Shoulder Taps
– 100x High Knees
– 100x SSH
100 yard Bear Crawl
76 Burpees

MARY: —

ANNOUNCEMENTS:

COT:
PAX dispersed as they finished. This was a long one. All finished.

Little of this and that

AO: brickyard
Q: Simmons
PAX: Appleseed, Biohazard (Jay Shepherd), Gmail, Natty, Spellcheck, Roundhouse
FNGs: None
COUNT: 7
WARMUP:SSH, Windmills, OHC, Seal claps, LBAC, Toy Soliders

THE THANG: 11s Skull Crushers and BBS with CMU
Mosey to grass. Murder Bunny 10 hops, bear crawl 10 steps, mosey back to CMU and murder bunny back to starting position. Repeat rounds for 8,6,4,2 reps
Mosey to Candyland. With the CMU perform 25 each of Curls(for the girls), OHP, Tricep Ext, Lunges each leg and run a Candyland lap between each exercise. Then repeat for 15 and 5 reps
On the way back to AO we had to do some more murder bunnies and bunny murders.

MARY: no time

ANNOUNCEMENTS:

COT: An empty can of sprite was used to show how if our lives are open and empty, we can be crushed by all the external pressures of the world. However, like a sealed and full can, we can resist and overcome all those pressures if our hearts are full and sealed by Jesus!

AMRAP and Stuff (Swolestice)

AO: brickyard
Q: Bail Bonds
PAX: Gmail, Spellcheck, Simmons, Natty
FNGs: None
COUNT: 5
WARMUP:
Cherry pickers
Side lunge stretch
Arm circles
SSH

THE THANG:
Mosey to football field.
100 yards of inchworm burpees, then 30 BBs.
100 yard run back with 30 more BBs.

Mosey to AO for tabata amrap CMU.
Each exercise 60 sec on, 10 sec transition.
1. Flutter kicks holding CMU
2. Shoulder taps
3. Squats with CMU
4. Oblique curls right hand holding CMU
5. Oblique curls left hand holding CMU
6. Plank hold
7. Elevator dollies
8. Curls with CMU
9. OH press with CMU
10. Triple threat lunges

Then repeat entire Thang, but cut it all in half.

MARY:
Merkin CMU pull-throughs
Superman
CMU Thor hammers

ANNOUNCEMENTS:
Baby Appleseed is here
Uncovered workout at the cove July 13
Summer Swolestice tonight at Asylum PM
Dad Camp in August

COT:
Rest!
God did it after he created everything.
Jesus did it regularly during his ministry.
It’s important and necessary for us as men.
We’re pulled in so many different directions, which does make it hard.
Sleep and rest should also be part of our fitness.
It helps us be more fit physically, mentally, and spiritually.
Be intentional and set a weekly goal for God inspired rest!