F3 Knoxville

Tag: Biohazard (Jay Shepherd)

AMRAP at the Splashpad

AO: brickyard
Q: Herbie
PAX: Biohazard (Jay Shepherd), Martina (Hudson Shepherd), Natty, Appleseed, Gordie, Meatball (John Penmore)
FNGs: 1 Meatball (John Penmore)
COUNT: 7
WARMUP:
20x SSH
Little of this and that
10x LBAC
10x Squats

THE THANG:
10x merkins
10x cobra

10x Burpee
10x CDD
10x Squat jump
10x Iron Mike (left leg right leg)
10x Bruce Lee
Run 1 lap
10x Toy soldiers IC
10x Seal claps IC
10x Ssh IC
Plank 30 sec

MARY:
20x Flutter Kicks
5x Captain Thor
Ring of fire

ANNOUNCEMENTS:

COT:
What is your motivation?

Decka Fit Mod

AO: brickyard
Q: Gmail
PAX: Bail Bonds, Appleseed, Biohazard (Jay Shepherd), Spellcheck, Roundhouse (Braxton Wright), Herbie, Natty, Simmons, BTU, strings (2.0)
FNGs: None
COUNT: 11
WARMUP:
SSH, OYO
THE THANG:
Run, Work X 10
– Run distance 500M
Stations:
– 60lb Reverse Lunges X 28
– CMU Rows X 160
– Box jump/Step Overs X 20
– 20lb Med ball BBS
– Ski w/ Bands
– BDE Burpees
– 120lb Farmer Carry 100M
– 60lb Shoulder overs X 20
– CMU Nascar 200M
– CMU Blockees X 23
MARY:
No time
ANNOUNCEMENTS:
UnCOVEred next Saturday
COT:
– “Nobody stumbles into a well lived life. It has to be cultivated. Reflection and review are critical.” – Clear
– “You don’t get what you don’t aim at. You might get what you do aim at and your aim might get better as you aim.” – Jordan Peterson

1776 Patriot Games

AO: brickyard
Q: Herbie
PAX: Biohazard (Jay Shepherd), Appleseed, Gmail, fast-n-easy (Nate Votta), Simmons, Colonel (Alex Wallace), Natty, Gordie, Strings, Bruce Lee
FNGs: None
COUNT: 11
WARMUP:
Stretching and Mosey to the track and field

THE THANG:
1776 yard run (1.01 miles)
– 100x Merkins
– 100x LBCs
– 100x Moroccan Night Clubs
– 100x Pull-ups (Reverse Rows)
– 100x Squats
– 100x Mountain Climbers
– 100x Plank Jacks
– 100x Lunges
– 100x Overhead Claps
– 100x Dips
– 100x Leg Scissors
– 100x Step-ups
– 100x American Hammers
– 100x Shoulder Taps
– 100x High Knees
– 100x SSH
100 yard Bear Crawl
76 Burpees

MARY: —

ANNOUNCEMENTS:

COT:
PAX dispersed as they finished. This was a long one. All finished.

Little of this and that

AO: brickyard
Q: Simmons
PAX: Appleseed, Biohazard (Jay Shepherd), Gmail, Natty, Spellcheck, Roundhouse
FNGs: None
COUNT: 7
WARMUP:SSH, Windmills, OHC, Seal claps, LBAC, Toy Soliders

THE THANG: 11s Skull Crushers and BBS with CMU
Mosey to grass. Murder Bunny 10 hops, bear crawl 10 steps, mosey back to CMU and murder bunny back to starting position. Repeat rounds for 8,6,4,2 reps
Mosey to Candyland. With the CMU perform 25 each of Curls(for the girls), OHP, Tricep Ext, Lunges each leg and run a Candyland lap between each exercise. Then repeat for 15 and 5 reps
On the way back to AO we had to do some more murder bunnies and bunny murders.

MARY: no time

ANNOUNCEMENTS:

COT: An empty can of sprite was used to show how if our lives are open and empty, we can be crushed by all the external pressures of the world. However, like a sealed and full can, we can resist and overcome all those pressures if our hearts are full and sealed by Jesus!

Tree Biscuit

AO: brickyard
Q: Gmail
PAX: Appleseed, Biohazard (Jay Shepherd), Natty, Herbie, Strings (2.0)
FNGs: None
COUNT: 6
WARMUP:
SSH, Tempo Merkins & Squats, Windmills, Arm circles, this and that and a whiffle ball bat
THE THANG:
Tree Biscuit:
tag a tree, do a burpee
we completed 172
MARY:
Yes we did – Snow angels, shoulder taps, J-los, flutter kicks
ANNOUNCEMENTS:

COT:
Gal 5:17 For the flesh sets its desire against the Spirit, and the Spirit against the flesh, for these are in opposition to one another