F3 Knoxville

Tag: Biohazard (Jay Shepherd)

400 Yards of Burpees

AO: brickyard
Q: Bail Bonds
PAX: flyball, Natty, Gordie, Otis, Colonel (Alex Wallace), DUCKHUNT2005, Herbie, Biohazard (Jay Shepherd), DoorKicker (Jud), Bail Bonds
FNGs: None
COUNT: 10
WARMUP:
10 Burpees, SSH, Tie Fighters to and fro, TN Rocking Chairs, OH Claps, Seal Claps, Cherry Pickers, Tempo Merkins, Tempo Squats

THE THANG:
Mosey to the football field.
Bear Crawl 5 yards and do a burpee for 100 yards
Lunge back 5 yards and do a burpee for 100 yards
Run a lap, incorporating running all the bleacher steps
Back to the field for Crunches
Burnee 5 yards and do a burpee for 100 yards
Run 5 yards and do a burpee for 100 yards
Run a lap, incorporating running all the bleacher steps
Back to the field for crunches
Mosey back to AO

MARY:
10 Burpees

ANNOUNCEMENTS:
Escape Haw Ridge coming up March 28th!

COT:
Chadd Wright, 3of7 Podcast, said:
“I hiked the Grand Canyon today. If you have t done it yet, you should…..as soon as possible. I have been many places and have never seen anything like it in terms of landscape. I told my wife, during our hike, ‘I can’t believe we waited this long to do this.’ It’s inexcusable. It made me think of how much we leave on the table in life. How often we pass on the opportunity to create amazing memories….because we’re busy doing things that don’t really matter. Soon enough, it’ll be too late.

Don’t leave life on the table. Bring Glory to God in everything we do. Make memories, because things fail and pass away, but memories last a lifetime. And especially, don’t wait, life is but a vapor, and the days are long but the years are short.

Evens and Odds

AO: brickyard
Q: Colonel (Alex Wallace)
PAX: Gmail, Biohazard (Jay Shepherd), Herbie, Natty, Chitchat (Pana)
FNGs: None
COUNT: 8
WARMUP:
SSH, Motivator from 7, tempo squats, cherry pickers, Moroccan night clubs

THE THANG:
Round 1 perform reps and then run a boogaloop
20, 40, 60, 80, 100, Evens: Merkins/Flutter Kicks single count
10, 30, 50, 70, 90, Odds: Squats/Plank Jacks

Planters for 10 to 5 rep counts
Step ups and dips

Every minute on the minute performed 5 burpees. Went for 7 minutes and on last minute we did 5 man makers.

MARY:
Flutter kicks, hello dollys, scissors, boat/canoe

ANNOUNCEMENTS:

COT: Mental Toughness

1. Mental toughness is when you can find fuel in an empty tank.” – Unknown
2. “The true measure of a man is not how he behaves when things are going well, but how he responds when faced with adversity.” – Unknown
3. “It’s not the load that breaks you, it’s the way you carry it.” – Lou Holtz

These quotes emphasize the importance of resilience, persistence, and the ability to remain strong under pressure. Mental toughness is often about how you respond to challenges, not avoiding them.

[clinton-otb] Rucking Bootcamp

AO: clinton-otb
Q: Bail Bonds
PAX: Gmail, Biohazard (Jay Shepherd), Mathlete, Colonel (Alex Wallace), flyball, Natty
FNGs: None
COUNT: 7
Wearing the ruck for everything.

WARMUP:
SSH
Tempo Squats
Calf Raises
Tempo Merkins

THE THANG:
Ruck to the end of the Greenway and back to the flag.
Apollo Onos

Ruck to the concrete stadium seats.
10 reps to 5:
Alternating Step-ups
Dips

Ruck around the park back to the stadium seats.
10 reps to 5:
Right leg Lateral Step-ups
Left leg Lateral Step-ups
Incline Merkins

Ruck back to flag.

MARY:
Imperial Squat Walkers
Plank Hold
Shoulder Taps
Lunges til time.

ANNOUNCEMENTS:
Forg3 coming up next week.
Escape Haw Ridge is coming up in March.

COT:
MLK: “Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”
This is also a Biblical truth.

Matthew 5:14-16 NLT
[14] “You are the light of the world—like a city on a hilltop that cannot be hidden. [15] No one lights a lamp and then puts it under a basket. Instead, a lamp is placed on a stand, where it gives light to everyone in the house. [16] In the same way, let your good deeds shine out for all to see, so that everyone will praise your heavenly Father.

We need to be that light to those around us and shine where the darkness is. But remember that it’s all for the Glory of God!

The Grinder

AO: brickyard
Q: Colonel (Alex Wallace)
PAX: Biohazard (Jay Shepherd), DUCKHUNT2005, Herbie, Gmail, Simmons, Natty, Chit Chat
FNGs: None
COUNT: 8
WARMUP:
SSH, Motivator from 6, Tie Fighters, Cherry pickers, this and that, 5 burpees OYO

THE THANG:
Round 1:
Alternate Crab walk/ bear crawl to 10, 20, 30, 40, 50, 40, 30, 20, 10 yd lines and perform # of reps at said yard line.

Before you begin your reps at the yard line you must complete 5 burpees and then perform the exercise.
5 Burpees + 10 yd line exercise: Jump knee tucks
5 Burpees + 20 yd line exercise: Big Boy Sit-ups
30 yd line exercise: OH Claps
40 yd line exercise: Shoulder taps single count
50 yd line exercise: Merkins
40 yd line exercise: Shoulder taps single count
30 yd line exercise: OH Claps
20 yd line exercise: Big Boy Sit-ups
10 yd line exercise: Jump knee tucks

*Mosey back to starting end zone

Round 2:

Alternate Butt kicks / High Knees to 10, 20, 30, 40, 50, 40, 30, 20, 10 yd lines and perform # of reps at said yard line.

Before you begin your reps at the yard line you must complete 5 merkins and then perform the exercise.

10- Freddie Mercurys 2 count
20- Leg raises
30- LBCs
40- Hello Dollys
50- Flutter kicks single count
40- Hello Dollys
30- LBCs
20- Leg raises
10- Freddie Mercurys 2 count

Indian Run around the track- 400m

2- 50 yard sprints

MARY:

X-factors, Crunchy frogs, LBCs

ANNOUNCEMENTS:
Forge 1/24-1/26

COT:
Being with God vs Doing for God

Story of Mary and Martha Luke 10:38-42

– “While Marthas hospitality is to be commended, her being with Jesus is not sufficient to sustain her doing for Jesus. How are you balancing your being with God and Doing for God?
– “The active life in the world for God can only properly flow from a deep inner life with God.” When we integrate both being and doing it makes the spiritual life full and joyful.”

– As we draw near to God the more he will draw near to us. James 4:8
– “you make known to me the paths of righteousness and in your presence there is fullness of joy.” psalm 16:11
– “For we are his workmanship created in Christ Jesus for good works, which God prepared beforehand that we should walk in them.” Ephesians 2:10

Complacency No Mo

AO: brickyard
Q: Natty
PAX: Biohazard (Jay Shepherd), Appleseed, Bail Bonds, Chitchat (Pana), Herbie, Jim Norris, Natty, Oscar, Simmons, Strings
FNGs: None
COUNT: 10
WARMUP: all IC: 20 SSH, 20 Toy Soldiers, 10 Donkey Kicks (B), Leg circles on all 4’s 10 (B), Tennessee Rocking Chairs x 10, Tempo Sumo Squats. 20, Windmillsx20

THE THANG: mosey to tha back 4 rounds of fun. After each round add a lap around track for the # of the round.
Rd 1: 20 Australian Nut Knockers, 30 plank jacks, 40 lunges, Rd 2: 20 MKNs, 30 shoulder taps, 40 squat jumps, Rd 3: 20 BBS, 30 Freddy mercs, 40 Flutters, Rd 4: 20 Bonnie Blair’s, 30 Apollo Ohno’s 40 SSH

MARY: mosey to AO

ANNOUNCEMENTS:

COT:don’t be complacent in your life, there’s always room to grow at work, at home, in faith, fitness, and fellowship…then do 10 burpees