F3 Knoxville

Tag: Biohazard (Jay Shepherd)

43…and me

AO: brickyard
Q: Appleseed
PAX: Natty, Gmail, Appleseed, Biohazard (Jay Shepherd), flyball
FNGs: None
COUNT: 5
Deck of cards:

hearts – merkins
Diamonds – BBS
Spades – squats
Clubs – your chooses/manmakers
Jokers – boogaloop or 50 SSH

Did 43 manmakers

COT: Jesus in front of king Herod and pontious Pilate stayed silent. This was an act of radical obedience to the father. And a willingly surrender of his life for us.

Gentlemen…start your engines

AO: brickyard
Q: Appleseed
PAX: Gordie, Appleseed, Jim Norris, Gmail, Spellcheck, Biohazard (Jay Shepherd)
FNGs: None
COUNT: 6
WARMUP:

SSH, FAST windmills, cherry pickers, this that, Apple Loop

THE THANG:

Phase 1: choose a CMU work out: curls, OHP, squats, BBS…do 20 reps

NASCAR to 2nd parking line and back

Pick another CMU WO from list…20 reps

NASCAR to 4th parking line and back

Repeat pattern…. 6th line, 8th line etc

Boogaloop

Phase 2: repeat phase 1 but CMU WO list is now: triceps, bent over rows, thrusters, swings

Mode of travel: lunges

MARY:

Flutter kicks, box cutter, BBS, Australian snow angels

ANNOUNCEMENTS: none

COT: remember what Jesus did on the cross don’t just skip over it to Easter. No greater gift can a friend give but his life for another.

Arc of the Covenant

AO: brickyard
Q: Natty
PAX: Switchgrass (Stacy Clark), Herbie, Colonel, Gmail, Bail Bonds, Spellcheck, Gordie, Jim Norris, Biohazard (Jay Shepherd), Natty
FNGs: None
COUNT: 10
WARMUP:Willy mays hays, Thai fighters, michael Phelps, tempo sumo squats, tempo mkns, imperial squat walkers, cherry pickers, toy soldiers

THE THANG:2.5 rounds: around football field, side shuffle to right 100 yds, Bernie end zone, side shuffle left 100 yds, bear crawl e zone, do 25 Big Boys, run lap around track, hit the stairs and do 10 monkey jumpers at the top of each stair set, mosey to 100 yd dash start and do 25 mkns, do 100 yd dash and repeato. Final end zone changes each time: 2nd is lunges, 3rd is broad jumps. Return to AO

MARY: plank jack mkns, flutters

ANNOUNCEMENTS:

COT:Behold, I’m standing at the door knocking, if your heart is open to hear my voice, and you open the door within, I will come into you and feast with you, and you will feast with me. Revelation 3:20

Field Workout

AO: brickyard
Q: Colonel
PAX: Biohazard (Jay Shepherd), DoorKicker (Jud), Appleseed, Herbie, Gmail, Jim Norris, Natty
FNGs: None
COUNT: 8
WARMUP:
Motivator from 7, cherry pickers, LBACs, raise the roof, quad stretch L/R, windmill, tempo squat

THE THANG:
mosey to the field
Lineup on end zone- perform exercises and then run to other end zone and perform 10 burpees and run back. Perform exercises run to 10 yd line and perform 9 burpees and run back, perform exercises and run to 20 yd line and perform 8 burpees, etc.

50 flutter kicks single count
40 OH claps
30 Bobby Hurleys
20 lunges single count
10 Peter Parkers

Mosey to planters for 11s: Dips/Incline merkins

MARY:
N/A

ANNOUNCEMENTS:
Hardship Hill 5/17

COT:
Philippians 1:3-7

Focus on Phil. 1:6
Points to God’s faithfulness, sanctification, encouragement, and confidence
There will be issues, concerns, setbacks, etc but
God will carry on the good work in you until He’s finished with you. Don’t be moved by what you see but be moved by what you know!

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