F3 Knoxville

Tag: Biohazard (Jay Shepherd)

Code 11

AO: brickyard
Q: Gordie
PAX: Gmail, Biohazard (Jay Shepherd), Natty, Appleseed, Spellcheck, Cover-Up
FNGs: None
COUNT: 7
WARMUP:
21s
failed above, so 10 burpees
15 Imperial Walkers IC
10 Toy Soldiers IC
10 Windmills IC
10 Overhead Arm Claps IC
10 Tempo Squats IC

THE THANG:
11s on the bleachers with Derkins & squats
10 Mike Tysons IC
11s on the track; merkins and BBS at each 1/2 lap
11s at the planters; Bulg split squats & dips
MARY:
LBCs
Captain Thors
ANNOUNCEMENTS:
Hopefully nobody gets a black toe out there today
COT:
Sometimes we can be focused on our own needs when God is trying to use us to meet someone else’s. Every man should have a mentor and a mentor, someone pouring wisdom into us and someone in our lives that we can pour into.

Battle Ready

AO: brickyard
Q: Natty
PAX: Appleseed, Biohazard (Jay Shepherd), Gmail, Gordie, Simmons, Natty
FNGs: None
COUNT: 6
WARMUP: 21’s and Gmail cheated so we has a 10 Burpee penalty, Windmills, Cherry Pickers, OH claps, Seal claps, behind the back claps, air press, t-plank arm circles
THE THANG:
Round 1: start at AO 25 Hand release MKNS run to 0.0 mile marker for 50 BBS, run to car wash .25 mm 100 imp walkers
Round 2:
AO: 50 Bonnie Blair’s
0.0: 100 2 Ct man makers
.25: 150 SSH
Round 3:
AO: 75 shldr taps
0.0: 150 Am hammers
.25: 200 squats
Round 4:
At AO: 10 burpees and 40 monkey humpers

MARY: no time
ANNOUNCEMENTS: pray for Fast and his widdle ankle, Appleseed and his leggings, all the pregnant wives and for strength in resisting temptation big and small
COT: use the full armor of God when facing temptation Ephesians 6: 10-11

TOO MANY CMU PULL THRU MERKINS

AO: brickyard
Q: Appleseed
PAX: Appleseed, Biohazard (Jay Shepherd), Gmail, Gordie
FNGs: None
COUNT: 4
WARMUP:

SSH, Little bit of this and that, windmills, tempo squats

THE THANG:

Apple Loopy
Ladder:
5 Burpees
10 curls
15 goblet squats
20 Tricep curls
25 CMU pull through merkins
30 OHP
35 Bent over rows
40 squat thrusters
Apple Loop

MARY: no time
ANNOUNCEMENTS: none.
COT:. Be the ekklesia. Original Greek word for church. Be the church everywhere you go

July/ December Metric

AO: brickyard
Q: Gmail
PAX: Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Appleseed, Colonel (Alex Wallace), Spellcheck, strings, bruce Lee and Forest (Birmingham)
FNGs: None
COUNT: 9

WARMUP: ssh, cherry pickers, toy soldiers, tempo Merlin and squats, little mosey.
THE THANG: the metric, see your newsletter.
MARY: flutter kicks, jalos
ANNOUNCEMENTS: convergence at big ball in January!
COT see photo in comments

Dumb stuff with friends

AO: thequacken
Q: Lizzy , FixerUpper, Z-Pack, Gmail, Glamper, Lizzy, Secret Garden
PAX: Biohazard (Jay Shepherd), Lizzy, 2, 0
FNGs: 1 0
COUNT: 9
WARMUP:
Ssh x 20
Cherry pickers x 20
Baby arm circles x 20
THE THANG:
Indian run with rucks and 60lb friend
Get to stadium then
15x hand release merkins
do stadium
20x Carolina dry docks
Do stadium
25x hand release merkins
Do stadium
Mosey back to ao

MARY: none
ANNOUNCEMENTS: none
COT: let’s take two f3 members we haven’t seen in a while and reach out to today. Then each day this week let’s touch base with one each day or a friend