F3 Knoxville

Tag: Drop Zone

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:

AMRAP CMU Pain

AO: brickyard
Q: Appleseed
PAX: Bail Bonds, Drop Zone, Appleseed
FNGs: None
COUNT: 3
WARMUP:

SSH, little bit of this/that, stretching, little baby arm circles

THE THANG: Boogaloop
AMRAP 10 exercises 2 min on 30 sec rest.
Boogaloop
AMRAP 10 exercises 1 min on 30 sec rest.

Exercises:

Curls
Squats
OHP
Lunges
Bent over rows
Flutter Kicks
CMU pull thrus
Tricep curls
Goblet squats
CMU swings

MARY:

Hello Dollie’s, LBC, gas pumps

ANNOUNCEMENTS:

None

COT:

Remember as men/fathers the seeds we plant now. Even the smallest ones. Will show up in our future. Let’s have our kids years from now basking in the shade of trees of strength and love, not of anger fear shame and regret

Groundhog Day

AO: brickyard
Q: Gmail
PAX: Drop Zone, Crayola, Natty, fast-n-easy (Nate Votta)
FNGs: None
COUNT: 5
WARMUP:
Shoulder Taps, squat & reach, Claps: OH & Front, Tie Fighters-Arm Cirlcles
THE THANG:
Bill Murray aka Groundhog Day from F3 Charleston
10 rounds of
10 burpees
10 merkins
10 squats
10 big boi situps
400m lap
MARY:
Shoulder Taps
J-LOs
Flutter Kicks
Freddy Mercury
Stretching
ANNOUNCEMENTS:
Escape from Haw Ridge – April 5th
GTE Ruck Event April 27-28th
COT:
“Don’t fear failure. Not failure, but low aim, is the crime. In great attempts it is glorious even to fail.” – Bruce Lee

Where are you achieving goals of low aim? Where can we aim higher?

Do what you hate…and bring a phone

AO: brickyard
Q: Appleseed
PAX: Appleseed, Drop Zone, fast-n-easy (Nate Votta), Gmail, Spellcheck, Switchgrass (Stacy Clark), Natty
FNGs: None
COUNT: 7
WARMUP:

Toy soldiers, windmills, little bit of this and that, SSH

THE THANG:

Mosey to start of greenway
Run greenway, stop every 1/4 mile do 30 or 15 merkins, end 1 mile with 10 burpees, turn around and run back, stop every 1/4 mile and do 30 or 15 BBS

MARY:

Hello Dollies, LBC, Freddie mercury, some other ones I can’t remember.

ANNOUNCEMENTS:

COT:

Open your eyes to those around you. Who does Jesus want you too see and help today

Better late than never

AO: brickyard
Q: Natty
PAX: Appleseed, Biohazard (Jay Shepherd), Drop Zone, fast-n-easy (Nate Votta), Gmail, Gordie, Natty, Simmons, Spellcheck
FNGs: None
COUNT: 9

WARMUP:

Tempo squats, tempo mkns, tennessee rocking chairs, toy soldiers, OH claps, seal claps

THE THANG:

Run to life house do 20 Bobby Hurleys

Run to back lot with 4 stations running in between each completed ex (3 rounds) Partner up

Round 1
25 burpees
50 plank jacks
75 step ups
100 Mtn climbers

Round 2
25 bbs
50 T merkins
75 toe taps
100 SSH

Round 3
25 Superman’s
50 American Hammers
75 moguls
100 high knees

Run back to AO lunging part of the way

Planters:
11’s Derikins & Dips

Wall sits X 1 min
Australian nut knockers X 15

MARY:
Gas pumps, box cutters, Freddy Merck’s, flutters, hello Dollie’s, Bruce Lees, boat canoe
J-lo’s

ANNOUNCEMENTS: