F3 Knoxville

Tag: Biohazard (Jay Shepherd)

Pyramid of Pain

AO: brickyard
Q: Gordie
PAX: Natty, Biohazard (Jay Shepherd), flyball, Colonel (Alex Wallace), Appleseed, Simmons, Gmail, Strings, Spokes from Omaha
FNGs: None
COUNT: 10
WARMUP:
SSH, Hillbillies, Overhead Arm claps, Seal claps, windmills, Cherry Pickers, temponsquats, Boogaloop

THE THANG:
Rifle carry CMU to cone
10 BBS with block
NASCAR back
20 Derkins on block
Rifle carry to cone
30 Squats with block
NASCAR back
40 block curls
Rifle carry to cone
50 OHP
Then work back down the list

Apple loop, then repeat pyramid – sub bent over rows for curls. And 60 OHP instead of 50 if you’re a stud!

Wall sit, then 11’s at the planters
Incline merkins + cactus jump squats

MARY: no time

ANNOUNCEMENTS:

COT: We do F3 because we know perseverance builds strength. If our “Christian life” isn’t experiencing perseverance we’re probably not doing it right.
“Show me your 5” – Show me who you’re hanging out with & I’ll show you where your life is headed. Build a band of brothers who make you better.
Prayers for health, healing, safe travels & job searches

365 days of F3

AO: brickyard
Q: Bail Bonds
PAX: fast-n-easy (Nate Votta), Natty, Otis, Biohazard (Jay Shepherd), Herbie, Colonel (Alex Wallace), Bail Bonds, Madoff (SC)
FNGs: None
COUNT: 8
WARMUP:
SSH, OH Claps, Seal Claps, Tie Fighters, Tempo Squats, Mucho Legos, 23 Merkins, X-Factor

THE THANG:
365 yards of travel and 365 Merkins!!
Mosey to track for 27 merkins
Start at 35 yrd line. Run 5 yards, do 4 merkins to endzone. Squats to wait on 6.
Go back down field, lunge walk every 5 yards do 4 merkins. Flutter kicks for the 6.
Run a lap
Burnee every 5 yards do 4 merkins to endzone. LBCs for the 6.
Run a lap.
Run 5 yards do 4 merkins to endzone. BBs for the 6.
Run a lap.
Do 23 merkins.
Run a lap, incorporating running the bleachers on the final stretch.
Hold a plank for the 6.
Go to planters for 11’s of dips and Bonnie Blairs.

MARY:
Go to the flag for shoulder taps, cherry pickers, and some this and that, finishing with Phelps.

ANNOUNCEMENTS:
3/7 Launch of Lost Pearls AO
3/28 Escape Haw Ridge

COT:
Regret.
The feeling associated with doing wrong or missing an opportunity. Sometimes causing the.need for repentance.

II Corinthians 7:9-10 NKJV
[9] Now I rejoice, not that you were made sorry, but that your sorrow led to repentance. For you were made sorry in a godly manner, that you might suffer loss from us in nothing. [10] For godly sorrow produces repentance leading to salvation, not to be regretted; but the sorrow of the world produces death.

Ask for forgiveness when you’rewrong. Apologize. Don’t live with regret. Forgive others. Don’t miss opportunities. Put Christ firat, and let him be your guide.

[lostpearls-otb] February You vs. You

AO: lostpearls-otb
Q: Bail Bonds
PAX: flyball, Biohazard (Jay Shepherd), Bail Bonds
FNGs: None
COUNT: 3
WARMUP:
SSH, Tempo Squats, tie fighters, OH Claps, Seal Claps, cherry pickers

THE THANG:
1.5 mile run for time
# BBs in 1 min
# merkins in 1 min
# pull ups to failure
# Burpees in 5 min

MARY:
None

ANNOUNCEMENTS:
3/7 Lost Pearls Launch
3/28 Escape Haw Ridge

COT:
Consistency:
“Every man’s battle is between what he knows he should do and what he actually does.”
“Small disciplines repeated with consistency every day leads to great achievements gained slowly over time.”

Getting better in 6 months, improving your metrics, is not an overnight thing. Be patient with yourself.
In the same way, be consistent with everything. Set spiritual consistency above all else. Set goals for spiritual, mental, and physical growth.

Pain, Suck, and Awesomeness

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: fast-n-easy (Nate Votta), Gmail, Gordie, Colonel (Alex Wallace), Biohazard (Jay Shepherd), Spellcheck, Otis, Bail Bonds, Chitchat (Pana), Appleseed, Alice, Strings
FNGs: None
COUNT: 12
WARMUP:
M.A.R.S x10
Overhead claps x10
Chinook x10
Tempo merkins x10
Little this little that

10 MM

THE THANG:
20 lines out and back
On the 5s we stopped and added to the MM
5,10,10,10,5

To the Gas station and line up according to age
19 MM

Stop off at the School for a Brickyard 7 Bearcrawl!

To the track
Seal claps x10
6MM
On the line for 1 merkin every 5 yards

To the splash pad
Line up according to age again
Split teams merkins/hop a lap
Between switching 5 MM each time (10)

To the vet clinic
5 MM
Bear crawl to HC and then lunge, along the way, tempos and. ATMs.

Back to the AO
10 MM
Grab your 6

Celebrate 100yrs birthday! Not sure who’s, but we celebrated it for them!
MARY:

ANNOUNCEMENTS:hardship hill, escape haw ridge

COT:
We lined up according to age 2 by being told to. We then on the 3rd time didn’t. So we had to pay the tax and line up. The 4,5 time we lined up. We are told that in life you must do this or that and you need to stay in your lane. And in some instances that may be applicable, but in life, if you want to do something or be somebody do it. If you want to accomplish something, do it. Do not let anyone tell you that you can not do it.

[lostpearls-otb] Clinton Stroll

AO: lostpearls-otb
Q: Bail Bonds
PAX: Steam, flyball, 30 second warning, Biohazard (Jay Shepherd), Alec fritts, Bail Bonds, Squatch (Josh Foster)
FNGs: 1 Squatch (Josh Foster)
COUNT: 7
WARMUP:
Tempo Squats, Tempo Merkins, Calf Raises

THE THANG:
Stroll around downtown Clinton while passing around a 60# sandbag, find some hills for burnees, and a gazebo with benches for Incline Merkins and Split Squats.

MARY:
None

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
Proverbs 17:17
A friend loves at all times, And a brother is born for adversity.

We have been given attributes and gifts from God, which can be used to help our friends and brothers in their time of need. Likewise, they have unique ways to help us. The thing we all need to do is swallow our pride, be vulnerable, and ask for help. If not, we never change. This is one of the many great things about F3. If you are seeing this, you have men in your corner.