F3 Knoxville

Tag: Biohazard (Jay Shepherd)

[karns-otb] OTB 1

AO: karns-otb
Q: Betty
PAX: Appleseed (Jon Smith), fast-n-easy (Nate Votta), Gmail, Biohazard (Jay Shepherd), Dumpster Dive, Mermaid, Honeydew, Tractor, KickFlip, Voodoo, Eliza, Ocho, Baby Boomer, Sawdust, Commission, Noodles, Power Wheels
FNGs: 1 Power Wheels
COUNT: 18
WARMUP:
SSH, Cherry Pickers, Inch Worms, Tempo Squats, Merkins, Imperial Walkers, Willy Mayes
THE THANG:
Mosey to the Kindergarten Pickup Line for some 11’s
Top Half of a Burpee (some debate was had)
LBC’s

Mosey to cafeteria doors for a 4 corners workout
Corner 1- 10 Hand Release Merkins/10 4-count flutter kicks
Corner 2- 10 4-count SSH/10 Inch Worms
Corner 3- 10 Squats/10 4-count mountain climbers
Corner 4- 10 Iron Mikes/10 4 count shoulder taps

Mosey to the hill behind the tennis courts
At the bottom: 15 big boy situps
Bear crawls up the hill
At the top 5 burpees
Crawl bear down the hill
Repeat 2 # of times

Exploration mosey around the field house with some stairs and a kickflip pushing a voodoo on a sled. Also, some bear crawls were had.

MARY:
No time, back to flag just in time
ANNOUNCEMENTS:
The next OTB will be next Wednesday 10-11-23
COT:
“Don’t ever prejudge who can and cannot make an impact on your life. Even the most unlikely of people can turn out to be instrumental in your journey.” -Cameron Hanes

A nice tailgate coffeeteria was had after with some great mumble chatter. See you all again soon.

What?

AO: brickyard
Q: A-Rod (Nate Peterson)
PAX: Biohazard (Jay Shepherd), Simmons, fast-n-easy (Nate Votta), Slabs, Drop Zone, Swamp Thing (Jared Selph), Macafee
FNGs: None
COUNT: 8
WARMUP:
SSH x 30 IC
MARs x 20 IC
ISW x 20 IC
OHC x 20 IC
THE THANG:

Route 66 off-ramp- 1-11 Burpees. Start at one burpee at power pole by AO. Add burpee as make loop to back lot. Total of 11 burpees.

Burpee Broad Jump length of rec building.

Exercise in a square (move to each point and do the reps of exercise at all four corners).
Rd 1 – 10 burpees
Rd 2 – 20 lunges
Rd 3 – 30 Imperial Walkers
Rd 4 – 40 Push-ups
Rd 5 – 50 Plank Jack

MARY:
50 Squat

ANNOUNCEMENTS:

COT:
There was always a variable. First the snake, then murder, then a flood, etc etc. Every time we were saved because we were loved by our creator. Then Jesus came. He was a variable that we tried to kill. But that was his mission. We didn’t know what to do with him, so we tried to remove him. He came back. Just like always, he came back because He loves His creation. He knows what to do with us. What will you do with Jesus?

IPC Week 2

AO: brickyard
Q: Herbie
PAX: Geppetto (Christopher Bennett), Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Simmons, Drop Zone, Gmail, Spellcheck, Gordie, Spladle, Appleseed (Jon Smith), Big Rock, Turbo
FNGs: None
COUNT: 13
WARMUP:
a few SSH
THE THANG:
BDE Mile
400 meter lap
5x BDE Burpees (burpee, bonnie blair, jump squat)
400 meter lap
5x BDE Merkin (HR Merkin, Peter Parker Left, HR Merkin Peter Parker Right, HR Merkin)
Repeat
45 min timer
MARY:
No time
ANNOUNCEMENTS:
Marine Mud Run
COT:
Choosing to do the hard things when they are in front of us. We cannot plan for the hard things, but we need to be prepared for the unexpected and be willing to push forward.

IPC Week 1 – Participation Award

AO: brickyard
Q: Herbie (Kortney Jarman)
PAX: Spellcheck, Gmail, Natty, Lizzy, Drop Zone, Biohazard (Jay Shepherd), Switchgrass (Stacy Clark), Slabs, A-Rod (Nate Peterson), Gordie (Steve Wheaton), Simmons (Justin Creasey), fast-n-easy (Nate Votta)
FNGs: None
COUNT: 13
WARMUP:
/
– LBCs Forward and Reverse 10x
– Cherry Pickers 10x
– SSH 15x
/

THE THANG:

In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed

Round 1

Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk

Round 2

Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny

Round 3

Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry

MARY:

Lie on ground and catch breath.

ANNOUNCEMENTS:

Marine Mud Run – Sept. 16

COT:
So live as if you were living already for the second time and as if you had acted the first time as wrongly as you are about to act now!

Viktor E. Frankl, Man’s Search for Meaning
https://www.amazon.com/Mans-Search-Meaning-Viktor-Frankl/dp/1416524282

Birthday thang

AO: brickyard
Q: Lizzy
PAX: Gmail, Appleseed (Jon Smith), Biohazard (Jay Shepherd), Gordie (Steve Wheaton), Herbie (Kortney Jarman), Lizzy, Natty, Switchgrass (Stacy Clark), Z-Pack (Brian Brockman), 2 Fngs
FNGs: 1 2 Fngs
COUNT: 15
WARMUP: baby arm circles, michael phelps, cherry pickers, ssh, stretches
THE THANG: went on the field and did a ton of sprints and exercises. Last part we did a cmu workout
MARY: tunnel of love
ANNOUNCEMENTS: marine corps mudrun coming up in two weeks
COT: I told my story of how when I first started in Knoxville 15ish years ago I had a circle of guys that all we did was go out and party. I was surrounded by people nonstop Thursday through Saturday but Sunday was always alone and it was the hardest day of the week. Don’t let one day of bad habits turn into a multi year cycle.