F3 Knoxville

Tag: A-Rod (Nate Peterson)

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

Sand Bag Fun

AO: brickyard
Q: Biohazard (Jay Shepherd) , Dilbert, Gordie
PAX: A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Dilbert, Appleseed, Herbie, Gordie, Spellcheck
FNGs: None
COUNT: 8
WARMUP:
Stuff

THE THANG
Partner up
2 miles with some sand bag fun
Track with sandbag
Lap 1
    tosses each person
Lap 2
    squats EP
Lap 3
    Lateral pulls EP
Lap 4
     Lunges EP
Lap 5
      shoulder press EP
Lap 6
      rows EP
Lap 7
      power cleans
Lap 8
      4 ct Flutter kick

MARY: flutter kicks, hello dolly, cap’n Thor

COT: Go fast, go alone.
Go together, go FAR

Making friends

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: A-Rod (Nate Peterson), Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gmail, Gordie, Herbie, Natty, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 8
WARMUP:
Windmills, MARS, MT merkins, overheads, seal

THE THANG:
Partner off-
#1 bear crawl to hydrant the. Run it out and back
#2 burpees till 1 returns
3 rounds burpees, merkins, squats

Brickyard bear crawl magic number 7

2 WWII big boys
1 hand release merkin
(That’s how you make friends)

We used the parking stalls as our field markers,
1 Lonely little merkin on each parking stall line down and back

BOMBS, but I wanted friends in the rain
Burpees
Laying down in the rain Over head press
Merkins
BBS
SSH

MARY:
Abs of steel
Fake Superman (didn’t really do any, just got everyone on their belly’s again in the wet)

ANNOUNCEMENTS:

COT:
Many people take these 2 months and begin to give thanks. A lot of people take 2 weeks between thanksgiving and Christmas and give thanks. Most people just give thanks on the days. We all need to give thanks everyday for what god have provided for us. We need to fit into his processes, not the other way around.

IPC Week 1 – Participation Award

AO: brickyard
Q: Herbie (Kortney Jarman)
PAX: Spellcheck, Gmail, Natty, Lizzy, Drop Zone, Biohazard (Jay Shepherd), Switchgrass (Stacy Clark), Slabs, A-Rod (Nate Peterson), Gordie (Steve Wheaton), Simmons (Justin Creasey), fast-n-easy (Nate Votta)
FNGs: None
COUNT: 13
WARMUP:
/
– LBCs Forward and Reverse 10x
– Cherry Pickers 10x
– SSH 15x
/

THE THANG:

In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed

Round 1

Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk

Round 2

Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny

Round 3

Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry

MARY:

Lie on ground and catch breath.

ANNOUNCEMENTS:

Marine Mud Run – Sept. 16

COT:
So live as if you were living already for the second time and as if you had acted the first time as wrongly as you are about to act now!

Viktor E. Frankl, Man’s Search for Meaning
https://www.amazon.com/Mans-Search-Meaning-Viktor-Frankl/dp/1416524282

Put in the work

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Natty, A-Rod (Nate Peterson), Spladle, Z-Pack (Brian Brockman), Switchgrass (Stacy Clark), Lizzy, Appleseed (Jon Smith), FixerUpper (Patrick Core), Slabs, Swamp Thing (Jared Selph), Herbie (Kortney Jarman), Gordie (Steve Wheaton), Spellcheck, Simmons (Justin Creasey), fast-n-easy (Nate Votta), Trip
FNGs: None
COUNT: 16
WARMUP:
-windmills, cherry (grape) pickers, a-little of this a-little of that, with the whiffle ball bat
THE THANG:
Football field time
– 1 merkin on each 5yrd line (just 1)
– 1 Moutain climber on each 5yrd line (just 1)
4 teams on the sidelines
– bear crawl to the hash/run to the hash/bear crawl
All on the sideline
-50%to the hash, 75% to the hash, jailbreak to the end. Wash/Rinse/Repeat

Back at the A/O
– teams of 4
Deck of cards. All draw/all exercises
8 do the exercises/ 8 do the loop

MARY:
Bruce Lee/Hello Dolly/Freddie Mercury/Flutter kicks

ANNOUNCEMENTS:
Brickyard had the Ghost flag for 1 workout

COT:

Jesus Is The Only Way To Salvation. Acts 4:12, ESV And there is salvation in no one else, for there is no other name under heaven given among men by which we must be saved.

16 men came out today to get better. Reach out to 1 person today and make a difference.