F3 Knoxville

Tag: Biohazard (Jay Shepherd)

CMUesday

AO: brickyard
Q: Gmail
PAX: Bail Bonds, Appleseed, Colonel (Alex Wallace), Biohazard (Jay Shepherd), Gordie, Strings (2.0)
FNGs: None
COUNT: 7
WARMUP:
SSH, Tempo Merkins, cherry pickers. etc.
THE THANG:
First round, run boogaloop, do all exercises. Carry CMU back to start
Repeat: Each successive round, drop the highest rep exercise.
Exercises:
50 Flutter Kicks – CMU OH
45 Tricep Extensions
40 O.H.P.
35 Curls
30 Rows
25 Derkins
20 CMU Swings
15 Thrusters
10 Merkin W/ CMU Pull Under
5 Blockees
MARY:
no time
ANNOUNCEMENTS:
11/16/24 @ asylum (Lakeshore) 0700 – 0800
9 year anniversary convergence (brolympics)
Registration on Slack
COT:
reflecting on a ch in a book I’m reading with Kizer.
Extreme Ownership Ch. 6 “Simple”
Main Idea: Keep things simple bc things rarely go as planned & everyone must understand the mission when things get hectic
ex. Seals and Iraqi soliers going on a joint mission – the Iraqi leader wanted a complex mission, Jocko recommended keeping it simple on this first outing. The mission was kept simple but things did go wrong… if it had been more complex it could have been fatal for the whole team.
Matt 22:35 – 40 35 And one of them, a lawyer, asked him a question to test him. 36 “Teacher, which is the great commandment in the Law?” 37 And he said to him, “You shall love the Lord your God with all your heart and with all your soul and with all your mind. 38 This is the great and first commandment. 39 And a second is like it: You shall love your neighbor as yourself. 40 On these two commandments depend all the Law and the Prophets.”
Keep it simple – Love God, Love People.

IPC Week 4 (FINAL)

AO: brickyard
Q: Bail Bonds
PAX: Gmail, Spellcheck, DoorKicker, Appleseed, Gordie, Simmons, Juan Valdez, Otis, Biohazard (Jay Shepherd)
FNGs: None
COUNT: 10
WARM UP:
Cherry pickers
Tempo Merkins
Tempo Squats
Overhead Claps
Seal Claps

THE THANG:
IPC Week 4
Round 1) 0:00 – 5:00
Run 200 m
30 Freddy Mercury’s 2-count
Run 200 m
Burpees until 5:00 mark

Round 2) 5:01 – 10:00
Run 200 m
30 Pickle Pounders
Run 200 m
Burpees until 10:00 mark

Round 3) 10:01 – 15:00
Run 200 m
30 Low Flutter Kicks 2-count
Run 200 m
Burpees until 15:00 mark

Round 4) 15:01 – 20:00
Run 200 m
Plank Jacks
Run 200 m
Burpees until 20:00 mark

Round 5) 20:01 – 25:00
Run 200 m
30 Monkey Humpers
Run 200 m
Burpees until 25:00 mark

Round 6) 25:01 – 30:00
Run 200 m
30 Squats
Run 200 m
Burpees until 30:00 mark

Round 7) 30:01 – 35:00
Run 200 m
30 LBCs
Run 200 m
Burpees until 35:00 mark

Round 8) 35:01 – 40:00
Run 200 m
30 Side Straddle Hops
Run 200 m
Burpees until 40:00 mark

MARY:
No time

ANNOUNCEMENTS:
Nothing

COT:
Prayer requests and discussions on living life with our language and actions as Christ followers.

At the end of your rope / 4x100ft Tug Ropes

AO: brickyard
Q: Spellcheck
PAX: Appleseed, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Lizzy, Otis, Simmons, Spellcheck, Manilow (Brent Hunter), (2.0) Bruce Lee, (2.0) DuckHunt
FNGs: None
COUNT: 10
WARMUP:
Oil cans
Cherry pickers
Tempo squats
Thai fighters
SSHs
Overhead claps
Seal claps
Tempo Merkins

THE THANG:
100s… (4-5 rounds / 2 to 3 men in a group)
Pull the 100ft rope, 100 yards / down & back
Squat Thrusters (while waiting)
BBS (while waiting)

Rope Pulls / Run Down / Bear Crawl Back
CMU lunges (while waiting)
LBC’s (while waiting)

Battle Ropes
8 rounds 2 for each man.
1 man at the end of each set of ropes
1min battles 15sec to run to the other end of the rope for another 1min battle

10 Rounds 4 for each man (repeat)
30sec battles 10sec to run to the other end of the rope for another 30sec battle

100 yard Quartered Rope Carry
Fold the rope in half four times throw it over your shoulder, mosey 100 yards, follow the leader pass the rope at the other end of the field. Two rounds for each man.

MARY:
Flutter kicks

ANNOUNCEMENTS:
runsignup.com/streethopetn
In 2020, a group of men made it their mission to help push back the darkness of child sex trafficking in St. Louis. What started as a virtual 5K, turned into a weeklong event logging miles anyway we could. Running, cycling, rucking, walking, swimming…
Four years later, more than 2,600 participants logged more than 78,000 miles. We’ve raised more than $488,000 to help survivors of trafficking.
This year, F3 St. Louis has challenged pax of F3 Nation to raise awareness of sex trafficking in their local communities…
and the men of F3 Knoxville have answered the call.

COT:
Believe 1st, Obey & Follow…

“If you openly declare that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved.”
‭‭Romans‬ ‭10‬:‭9‬ ‭NLT‬‬

“Then Jesus said to his disciples, “If any of you wants to be my follower, you must give up your own way, take up your cross, and follow me.”
‭‭Matthew‬ ‭16‬:‭24‬ ‭NLT‬‬

“Now someone may argue, “Some people have faith; others have good deeds.” But I say, “How can you show me your faith if you don’t have good deeds? I will show you my faith by my good deeds.” You say you have faith, for you believe that there is one God. Good for you! Even the demons believe this, and they tremble in terror. How foolish! Can’t you see that faith without good deeds is useless?”
‭‭James‬ ‭2‬:‭18‬-‭20‬ ‭NLT‬‬

“But the Holy Spirit produces this kind of fruit in our lives: love, joy, peace, patience, kindness, goodness, faithfulness,”
‭‭Galatians‬ ‭5‬:‭22‬ ‭NLT‬‬

Messy Fieldwork #53

AO: brickyard
Q: Natty
PAX: Bail Bonds, Biohazard (Jay Shepherd), Gmail, Appleseed, Gordie, Natty, Strings
FNGs: None
COUNT: 7
WARMUP:
Toy Soldiers, Windmills, Cherry pickers, seal claps, OH claps, OH press, Chinooks (B), Moroccan night clubs, 3 man makers
THE THANG:
Mosey to under bleachers: 4 rounds all 53 reps : IMP walkers, BBS, MKNs, gas pumps, High Knees then 10 MMK’s, shoulder taps, mtn climbers, flutter kicks, Carolina DD’s, sqts, then 10 MMakers, tie fighters, hello Dollie’s, HR MKNs, AM hammers, SSH then 10 Makers, Apollo Onos, calf raises, BBS, toy soldiers then
MARY:
10 man makers
ANNOUNCEMENTS:
Gmail traveling to Illinois, pray for Geordie’s wife to have a graceful firing of her employee
COT:Romans 8:11 and 2 Corinthians 3:17
Also, there is no such thing as no communication, your timing, response, facial expression, non response, posture, etc is all a form of communication. Make it count !

Nascar, oh boy, nascar…

AO: brickyard
Q: Roundhouse (Braxton Wright)
PAX: Biohazard (Jay Shepherd), Gmail, Bail Bonds, Forrest, Gordie, Appleseed, Natty, Strings
FNGs: None
COUNT: 9
WARMUP: Side straddle hops, baby arm circles, cherry pickers, overhead claps, tempo Squats, and a lil jog.

THE THANG:
Two people Nascar around the track, while everyone else does a different exercise during each race.
Race 1 Big Boys
Race 2 Curls
Race 3 Skull Crushers
Race 4 Squats
Race 5 whatever exercise you didn’t during your race.

Mosey to track
Xs and Os
Run around the track backwards
Mosey back to AO
Sally Up

COT: Sin is a lion. It starts off like a little cub, but grows into something extremely difficult to kill. Kill sin in your life while its still small, before it grows into being the king of your jungle and devours you.