F3 Knoxville

Tag: Dilbert

Sand Bag Fun

AO: brickyard
Q: Biohazard (Jay Shepherd) , Dilbert, Gordie
PAX: A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Dilbert, Appleseed, Herbie, Gordie, Spellcheck
FNGs: None
COUNT: 8
WARMUP:
Stuff

THE THANG
Partner up
2 miles with some sand bag fun
Track with sandbag
Lap 1
    tosses each person
Lap 2
    squats EP
Lap 3
    Lateral pulls EP
Lap 4
     Lunges EP
Lap 5
      shoulder press EP
Lap 6
      rows EP
Lap 7
      power cleans
Lap 8
      4 ct Flutter kick

MARY: flutter kicks, hello dolly, cap’n Thor

COT: Go fast, go alone.
Go together, go FAR

Stay warm

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Gordie, Gmail, Dilbert, fast-n-easy (Nate Votta)
FNGs: None
COUNT: 4
WARMUP:
Windmills
Imperial SQUAT WALKERS (Gmail delight)
Manly arm rotations
Tempo squats

THE THANG:
On the track, 10/20/30/40 merkins / bbs r2
500m run to the next stopping and increase by 10

Tandem inside/outside lunges
(Only 4 guys, not the mess I was wanting, just looked weird)

Planter boxes
11s stepups / Bulgarian/Hungarian/Egyptian squat

MARY:
Abs of steel
100 flutters
75 dollys
50 box cutter
25 Bruce Lee

ANNOUNCEMENTS:

COT:
Do something hard today. Do not fall into the trap of being complacent. Do something that challenges you.

Six years at the yard

AO: brickyard
Q: Herbie
PAX: fast-n-easy (Nate Votta), Spellcheck, Gordie, Appleseed, Dilbert
FNGs: None
COUNT: 6

WARMUP:
– Baby arm circles x10 each direction IC
– SSH x 25 IC
– Tempo Squat x 10 IC
– Tempo Merkin x 13 IC
– Happy Jacks (5 SSH, 2 Jump squat) x 5
THE THANG:
– Ascending curb crawl (1 to 13 merkins with bear crawl)
– Mosey to back parking lot
– Kracken:
– Three laps around four stations (65 yds x 55 yds square)
– Station 1: Squat, Jump squat, smurf jack x 15
– Station 2: BBS, LBC, Flutter (4ct), x 15
– Station 3: Merkin, CDD, Shoulder taps x15
– Station 4: Mtn Climbers, Peter Parker, Dolly x15 (all 4ct)
– Mosey back to AO
– Burpee Dan in parking lot
– 4 lunge:1 Burpee across parking lot, run back to start
– 4 lunge:2 Burpee across parking lot, run back to start
– 4 lunge:3 Burpee across parking lot, run back to start
– 4 lunge:4 Burpee across parking lot, run back to start

MARY:
– Hurricane Hoedown:
– Flutter kicks with arms up x 20
– Flutter kicks inclined position x 20
– Flutter kicks (5 @4ct) and bbs x 20
– Dealers Choice!
– Dilbert with SSH x75
ANNOUNCEMENTS:
COT: what does F3 mean to you?

Gordie’s Birthday Q

AO: brickyard
Q: Gordie
PAX: Natty, Drop Zone, fast-n-easy (Nate Votta), Herbie, Appleseed (Jon Smith), Dilbert, Strings
FNGs: None
COUNT: 8
WARMUP:
SSH
Cherry Pickers
Toy Soldiers
Imperial Walkers
Hillbillies
Tempo Merkins
THE THANG:
54 toe taps on the block
30 Kettlebell squats
54 OH Shoulder Presses
54 monkey humpers
54 chest press w/block
54 LBC’s
54 Alternating shoulder taps
30 curls for the girls
54 BBS
30 Iron crosses

Mixed in were 54 birthday Manmakers, along with some football fun on the field.
MARY:
Captain Thors
ANNOUNCEMENTS:
COT:

Birthday contraptions

AO: brickyard
Q: Spellcheck , Appleseed (Jon Smith)
PAX: Appleseed (Jon Smith), Biohazard (Jay Shepherd), Gmail, Spellcheck, Z-Pack, Natty, Dilbert, Bruce Lee, Strings, Thread, Gmail’s 2.0 / “Hatchet” 🪓
FNGs: 1 Gmail’s 2.0 / “Hatchet” 🪓
COUNT: 11
WARMUP:
Side, straddle, hops, tempo, squats, Ty, fighters, seal, claps, overhead claps,

THE THANG:

The 2.0 Q by Appleseed…

1. Run one lap around track
2. Simon Says: SSH, seal claps, overhead claps, BBS, flutter kicks etc. mess up and do 3 burpees
3. Run a lap
4. Red Light/green light: person calling out red light green light does plank.
Those moving bear crawl. If you get caught move back to start.
5. Run a lap
6. Merkin Tag: one part of field. Kind of like freeze tag except if you get tagged. Do 10 merkins before you get back up.

THE OTHER THANG…

10 AMRAP Centers /w 2 man makers between each.

2 1min Rounds…
CMU curls
CMU forearms
Log run
CMU tug-of-war
CMU shoulder shrugs
Pull-ups & push-ups
CMU squat thrusters
Medicine ball throw
Battle ropes
Sandbag squats

1 30sec round just for fun without man makers

MARY:
20 LBC
10. Superman.
20 Freddie Mercury
9 more Man Makers. (49)

ANNOUNCEMENTS:
Bro Olympics coming up!

COT:
“We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ,”
‭‭2 Corinthians‬ ‭10‬:‭5‬ ‭ESV‬
Everything ends, workouts, and workdays. Everything but Christ. We rushed through life to get finished, to be done, to retire, and we missed the life in between! Life is hidden in Christ look in him to find it! Don’t miss what he’s doing constantly right in front of us!