F3 Knoxville

Tag: Biohazard (Jay Shepherd)

Field of Dreams

AO: brickyard
Q: Gordie
PAX: Herbie, Bail Bonds, Biohazard (Jay Shepherd), Gmail
FNGs: None
COUNT: 5
WARMUP:
10 SSH
10 Tempo Squats
10 Imperial Walkers
15 Overhead Claps
10 Little arm circles (forward/backers)
Little of this/that
10 Windmills

THE THANG:
Countdowns – Merkins and Squats. Run from sideline to sideline on FB field. Run to the other sideline, do 10 Merkins. Run back & do 10 squats. Run back do 9 merkins. Run to the other side and do 9 squats, etc.

Run to center of field at the 50 for 4 corners.
Buy in = 5 burpees (thanks Gmail!)
4 corners:
10 Carolina Dry Docks
20 Big Boys
30 Mountain Climbers (2-count)
40 Monkey Humpers

Between each corner, 10 Bonnie Blairs in the middle
Next round:
10 Diamond Merkins
20 Freddie Mercuries (2-count)
30 Plank Jacks
40 LBC’s

Between each corner, 10 Bobby Hurleys in the middle
Buy out = 5 burpees
Ran up and down bleachers on our way to the wall.
15 Mike Tysons IC
Run to front of school for 20 calf raises on steps
To the planters for 11’s:
Step ups and Incline merkins

MARY:
Captain Thors

ANNOUNCEMENTS:
Prayed for Appleseed’s future 2.0, VBS this week and the Devona’s family (she passed Sat)

COT:
Transactional vs. Transformational
Bottom line; We live in a transactional world, but our relationships shouldn’t be. Becoming more Christlike is Transformation may our hearts and relationships be transformed so we serve without expecting anything in return.

Do Si Do

AO: brickyard
Q: Appleseed
PAX: Appleseed, Bail Bonds, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gmail, Gordie, Herbie, Spellcheck, Strings
FNGs: None
COUNT: 9
Warm Up

SSH, little bit of this/that, windmills, tempo squats, cherry pickers

Do Si Do:

Grab partner
10 blockee buy in
Cumulative #s, one partner does exercise, other runs Appleloop
200 Curls
200 goblet squats
200 OHP
200 BBS
200 Triceps
10 blockee buyout

Mary:
Something…I cant remember…tough WO!!!

Simmons part Deux

AO: brickyard
Q: Simmons
PAX: Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gmail, Gordie
FNGs: None
COUNT: 5
WARMUP:SSH, cherry pickers, toy soldiers, tempo squats, LBAC, OHC

THE THANG: FLORA
Partner up with CMU
Merkins times 100 x 10 in partner holding a plank
200 big boys by 20 partner leg 6 inch off the ground
300 squats by 25 partner to hold the squat
400 CMU swings by 25 partner run
500 sides straddle hops by 50 partner overhead CMU hold

MARY: no time

ANNOUNCEMENTS:Hardship Hill coming up on Monday

COT: 1 Timothy 4:8
For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.
Paul compares physical training for an athlete with spiritual training for godliness. He states that physical conditioning is of some importance, but is less important than a godly life. The reason godliness is more important than physical fitness is due to its eternal value.
We spend 45 minutes on physical training and only a couple minutes on the COT. We should be working on our spiritual training harder than or physical training.

n/a

AO: brickyard
Q: Gmail
PAX: Spellcheck, Bail Bonds, Biohazard (Jay Shepherd), Lizzy, Simmons, Gordie, fast-n-easy (Nate Votta)
FNGs: None
COUNT: 8
WARMUP:
SSHTempo MerkinsTie Fighters-Arm Circles
toy soldiers
THE THANG:
Mosey to the Field
Travel perimeter facing same way, at each corner perform the following exercises:- 40* Merkins- 30* Bobby Hurleys
– 20* Reverse Lunges
– 10* Burpees
Random until 6 is up, repeat X 2 , then half

Mosey to the Bleachers
11’sIrkens and squats

50yrd Lunge to Flag
MARY:
Flutter Kicks
LBCsAust. Snow Angels
SuppermansLight stretching (oyo)
ANNOUNCEMENTS:
New Nant’an – Mermaid hand off at the next convergence – Asylum April 27th
Canned Food drive through 26th – Pointman?
Quaken Shovelflag handoff on Monday 22nd
Hardship Hill – May 27th
COT:
Matthew Ch 13
18 “Listen then to what the parable of the sower means: 19 When anyone hears the message about the kingdom and does not understand it, the evil one comes and snatches away what was sown in their heart. This is the seed sown along the path. 20 The seed falling on rocky ground refers to someone who hears the word and at once receives it with joy. 21 But since they have no root, they last only a short time. When trouble or persecution comes because of the word, they quickly fall away. 22 The seed falling among the thorns refers to someone who hears the word, but the worries of this life and the deceitfulness of wealth choke the word, making it unfruitful. 23 But the seed falling on good soil refers to someone who hears the word and understands it. This is the one who produces a crop, yielding a hundred, sixty or thirty times what was sown.”
May we pray that our hearts are good soil.

The return of Lizzy

AO: brickyard
Q: Lizzy
PAX: Biohazard (Jay Shepherd), Appleseed, fast-n-easy (Nate Votta), Simmons, Natty, Switchgrass (Stacy Clark), Drop Zone, Gmail
FNGs: None
COUNT: 9
WARMUP:
yes
THE THANG:
up and down field
backwards up bleachers
repeat
MARY:

ANNOUNCEMENTS:
EFHR
COT: