F3 Knoxville

Tag: Dodger

40 every 40

AO: brickyard
Q: Bail Bonds
PAX: Gmail, Dry Rub, fast-n-easy (Nate Votta), Natty, Biohazard (Jay Shepherd), Manilow (Brent Hunter), Gordie, Spellcheck, Otis, Herbie, Dodger, Appleseed, Jester, DuckHunt
FNGs: None
COUNT: 15
WARMUP:
SSH
Cherry Pickers
Arm Circles
Wind Mils
Tempo Squats
OH Claps
Seal Claps

THE THANG: 10 Manmakers before each round of work
1. MOT is Karaoke
Travel 40 yards for 40 Peter Parkers
Travel 40 yards for 40 triple threat lunges
Burnee to 0 yards
Flutter kicks for the 6
Run 1 lap

2. MOT is Bear Crawl
Travel 40 yards for 40 Carolina Dry Docks
Travel 40 yards for 40 Bobby Hurleys
Burnee to 0 yards
LBCs for the 6
Run 1 lap

3. MOT is Lunges
Travel 40 yards for 40 Merkins
Travel 40 yards for 40 2-count Mtn Climbers
Burnee to 0 yards
Hello Dollies for the 6
Run 1 lap

4. MOT is Super Marios
Travel 40 yards for 40 2-count Shoulder Taps
Travel 40 yards for 40 TN Rocking Chairs
Burnee to 0 yards
Run 1 lap as time allowed

MARY:
No time

ANNOUNCEMENTS:
Tons of prayer requests. Lift up your brothers in prayer.
Several races coming up for people to sign up for.

COT:
Proverbs 13:20 “Walk with the wise, for a companion of fools suffers harm.”
Surrounded yourself with wise men. Stay away from fools. Be a wise man others can look up to. But, be humble, and lead in Christ, surrendering yourself to Him and seek His ways.

40 every 40

AO: brickyard
Q: Bail Bonds
PAX: Gmail, Dry Rub, fast-n-easy (Nate Votta), Natty, Biohazard (Jay Shepherd), Manilow (Brent Hunter), Gordie, Spellcheck, Otis, Herbie, Dodger, Appleseed, Jester, Duck Hunt
FNGs: None
COUNT: 15
WARMUP:
SSH
Cherry Pickers
Arm Circles
Wind Mils
Tempo Squats
OH Claps
Seal Claps

THE THANG: 10 Manmakers before each round of work
1. MOT is Karaoke
Travel 40 yards for 40 Peter Parkers
Travel 40 yards for 40 triple threat lunges
Burnee to 0 yards
Flutter kicks for the 6
Run 1 lap

2. MOT is Bear Crawl
Travel 40 yards for 40 Carolina Dry Docks
Travel 40 yards for 40 Bobby Hurleys
Burnee to 0 yards
LBCs for the 6
Run 1 lap

3. MOT is Lunges
Travel 40 yards for 40 Merkins
Travel 40 yards for 40 2-count Mtn Climbers
Burnee to 0 yards
Hello Dollies for the 6
Run 1 lap

4. MOT is Super Marios
Travel 40 yards for 40 2-count Shoulder Taps
Travel 40 yards for 40 TN Rocking Chairs
Burnee to 0 yards
Run 1 lap as time allowed

MARY:
No time

ANNOUNCEMENTS:
Tons of prayer requests. Lift up your brothers in prayer.
Several races coming up for people to sign up for.

COT:
Proverbs 13:20 “Walk with the wise, for a companion of fools suffers harm.”
Surrounded yourself with wise men. Stay away from fools. Be a wise man others can look up to. But, be humble, and lead in Christ, surrendering yourself to Him and seek His ways.

Character Counts

AO: brickyard
Q: Natty
PAX: Biohazard (Jay Shepherd), Gmail, Natty, Simmons, Dodger
FNGs: None
COUNT: 5
WARMUP: windmills, tempo squats and merkins, seal claps, OH claps, OH press ups, Thai fighters

THE THANG: mosey to football field
Lunges to sprints back
10 YD 8 ct man makers
20 YD squat jumps
30 YD plank jacks
40 YD merkins
Mot side shuffles
50 YD BBS
60 YD. OH Press
MOT karaoke
70 YD 4 ct Mtn climbers
80 YD flutter kicks
100 YD IMP walkers

Stairs ALL each top row do 5 monkey humpers
Run 3/4 lap then Bernie last stretch

Return to AO

MARY: crab reachers, gas pumps, box cutters, Bruce lees, lbc’s, hello Dollie’s

ANNOUNCEMENTS:

COT: Roman’s 5:3-4.

Smell dem roses

AO: brickyard
Q: Natty
PAX: Dodger, Bail Bonds, DoorKicker, Gmail, Biohazard (Jay Shepherd), Natty
FNGs: None
COUNT: 6
WARMUP: SSH ICx25, T-plàk arm circles B x 10 IC, t-plank hip circles B same, donkey kicks x10 B, chinooks x10 B, seal claps and motto an NC’s same

THE THANG: mosey to wall for some Aussie. It knockers, head to field for 3 rounds:
Bear crawl x 15 yds x15 mkns, duck walk 20 yards x20 BBS, crab walk 30 yds x30 plank jacks, lunge 40 yds x 40 sqts. Run lap prior to each set adding a lap each set.
Flutters until 6 is up to start each set.

MARY: mosey to AO, let’s go!

ANNOUNCEMENTS:

COT:

Tuesday Morning Thrusters

AO: brickyard
Q: Gmail
PAX: Appleseed, Bail Bonds, Natty, Gordie, Dodger
FNGs: None
COUNT: 6
WARMUP:
SSH, Tempo Merkins, Thia Fighter Arm circles, Tempo squats, mosey to track
THE THANG:
catch me if you can: partner 1 performs 5 bobby hurleys then sprints to catch P2 who has been running backwards, then switch. 1 lap

Bro Merkins (clap with partner on the up) here and there
count down from 5
MOT is wheel barrow/bear crawl/duck walk

CMU:
Perform 4 Thrusters in each parking space.
MOT: Rifle carry
Run a boogaloop
Repeato, reducing rep count by 1 each round (3,2,1)
Total Thruster count: 160

7s at the planters
Split squats (alternating legs)

MARY:
Flutter Kicks
Imperial Walkers

ANNOUNCEMENTS:
Marin Mud run at end of August. POC: Lizzy

COT:
James 1:22-25
But be doers of the word, and not hearers only, deceiving yourselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks intently at his natural face in a mirror. For he looks at himself and goes away and at once forgets what he was like. But the one who looks into the perfect law, the law of liberty, and perseveres, being no hearer who forgets but a doer who acts, he will be blessed in his doing.

Spur for us to be DOERS of what we know we should be doing.

Also pointing to the promise that we will be “blessed in” our doing.

Lord help us to follow you :fistbump: