F3 Knoxville

Tag: Biohazard (Jay Shepherd)

Operation Afterburn

AO: brickyard
Q: DoorKicker (Jud)
PAX: Biohazard (Jay Shepherd), Gmail, Mountain Ice, Natty, Recoil (Blake Conley)
FNGs: None
COUNT: 6
WARMUP: SSH, Tempo Merkins, Hillbillies , SOYO

THE THANG: Phase 1 – “Infiltration” (10 minutes)
AMRAP: 5-minute blocks x2 (1-min rest between blocks)
Block A: Speed & Agility
– 10 Jump Squats
– 10 Merkins
– 20 Mountain Climbers
– 1 Suicide Sprint (~20-30 yards)
Block B: Strength Under Fire
– 5 Burpees
– 10 Lunges (each leg)
– 15 Big Boy Situps
– 20 Air Squats

Phase 2 – “The Extraction Zone” (10 minutes)
EMOM (Every Minute On the Minute):
Each minute, complete:
– 6 Burpees
– 10 Merkins
– 12 Flutter Kicks (4-count)
Any time left in the minute = rest.

Phase 3 – “Last Stand” (10 minutes)
Ladder Circuit: Reps go 10 -> 1, descending by 1 each round
– Merkins
– Jump Squats
– Leg Raises

MARY:

ANNOUNCEMENTS:

COT: Pain teaches. Discomfort refines. But it’s the decision to show up anyway that defines a man.”

Modified Murph

AO: brickyard
Q: Appleseed
PAX: Spellcheck, Biohazard (Jay Shepherd), Gmail, fast-n-easy (Nate Votta), Appleseed, flyball, Gordie, Jim Norris, Otis, Recoil (Blake Conley), Strings (2.0), Bruce Lee, Pop Wizz
FNGs: 1 Pop Wizz
COUNT: 13
WARMUP:

SSH, this/that, toy soldiers

THE THANG:

Murph: see below image

MARY: none

ANNOUNCEMENTS: none

COT: what makes a hero? Preparation and surrender to the mission.

Let’s get Physical

AO: brickyard
Q: Natty
PAX: Appleseed, Biohazard (Jay Shepherd), Jim Norris, Bail Bonds, Natty, Recoil (Blake Conley), Cornhole, Gordie
FNGs: None
COUNT: 8
WARMUP: Toy soldiers, 21’s and Bail Bonds couldn’t keep up so 10 penalty Burpees, sumo squats, chinooks, OH claps, army cherry pickers, OH press, Moroccan night clubs, seal claps, cherry pickers

THE THANG: Run- 1 lap then: 25 mkns, 50 BBS, 75 squats, 100 OH claps
Run 2 laps- 25 Imp walkers, 50 monkey jumpers, 75 Bobby Hurleys, 100 SSH’s. Run 3 laps, then 25 calf raises, 50 @Gmail lunges, 75 high knees, 100 shoulder press
Return to AO

MARY:nope

ANNOUNCEMENTS:

COT:1 Timothy 4:8. Don’t forget to take care of the whole body

Operation tug scrub

AO: brickyard
Q: Spellcheck
PAX: fast-n-easy (Nate Votta), Appleseed, flyball, Bail Bonds, Biohazard (Jay Shepherd), Spellcheck, Gordie, Recoil (Blake Conley), Flow, Strings, Bruce Lee
FNGs: None
COUNT: 11
WARMUP: some stretching, size straddle hops,
Thai fighters, imperial squat walk, tempo squats, overhead claps, tempo, Merkins

THE THANG:
100 Yard Rope Run (10 mins)
Run pulling the rope 100 yards / down & back
10 Merkins & Big Boys (while waiting)

100 Ft. Rope Pulls (10 mins)
Starting at the goal line pull all 100 ft on rope to you.
Grab the other end and run it back straight & Bear Crawl Back
10 Squats & Big Boys (while waiting)

Battle Ropes… (30secs)
1 man at the end of each rope
30sec battles 10sec to run to the other end of the rope for another 30sec battle

1 v/s 2 = 10 yards (10 mins)
Tug until The 2 pull the 1 = 10 yards
The 1 runs to the back of the line or the end of the rope on the 2 (The anchor spot)

Tug of war round robin (5 yards)
Tug as many different men as you can.

MARY: nope

ANNOUNCEMENTS:
The Murph!

COT: The tug-of-war battle between our flesh, and The spirit is real! Without The spirit, there is no fight. You won’t win the fight alone. So get some brothers in it with you.

“So I say, let the Holy Spirit guide your lives. Then you won’t be doing what your sinful nature craves. The sinful nature wants to do evil, which is just the opposite of what the Spirit wants. And the Spirit gives us desires that are the opposite of what the sinful nature desires. These two forces are constantly fighting each other, so you are not free to carry out your good intentions.”
‭‭Galatians‬ ‭5‬:‭16‬-‭17‬ ‭NLT‬‬

“But the Holy Spirit produces this kind of fruit in our lives: love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control. There is no law against these things!”
‭‭Galatians‬ ‭5‬:‭22‬-‭23‬ ‭NLT‬‬

Go for 30 seconds…

AO: brickyard
Q: Spellcheck
PAX: Biohazard (Jay Shepherd), Natty, Herbie, Otis, Spellcheck, Gmail, Bail Bonds, Chuck
FNGs: None
COUNT: 8
WARMUP: Yep

THE THANG:
1. CMU Pull Throughs
2. 10 lbs MB – BBS / Am. Ham.
3. 15 lbs MB – Slams
4. 20 lbs MB – Sqt.. Throws
5. 20 lbs SB – Curls / Triceps Ex.
6. 2×18 lbs KB – Swing to Squat Thruster
7. 40 lbs SB – Rows / Lunges
8. CMU (2xWall) – Shoulder Shrugs
9. 60 lbs SB – Squats
10. PVC – Deadlifts to High Pulls
• 30 sec mosey after each set.

MARY:
1. Flutter Kicks
2. Freddie Mercury’s
3. Australian snow angels
4. BBS
5. J Lo‘s

ANNOUNCEMENTS:

COT:
As humans, we will do some crazy things to save our own life or try to sustain it.
As Christians, we do some crazy things to try to save this life we are supposed to be dying too.

“The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.”
‭‭John‬ ‭10‬:‭10‬ ‭ESV‬‬

‬‬“As a result, there was a great famine in the city. The siege lasted so long that a donkey’s head sold for eighty pieces of silver, and a cup of dove’s dung sold for five pieces of silver. One day as the king of Israel was walking along the wall of the city, a woman called to him, “Please help me, my Lord the king!” He answered, “If the Lord doesn’t help you, what can I do? I have neither food from the threshing floor nor wine from the press to give you.” But then the king asked, “What is the matter?” She replied, “This woman said to me: ‘Come on, let’s eat your son today, then we will eat my son tomorrow.’ So we cooked my son and ate him. Then the next day I said to her, ‘Kill your son so we can eat him,’ but she has hidden her son.””
‭‭2 Kings‬ ‭6‬:‭25‬-‭29‬ ‭NLT‬‬