F3 Knoxville

Tag: fast-n-easy (Nate Votta)

Pain, Suck, and Awesomeness

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AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: fast-n-easy (Nate Votta), Gmail, Gordie, Colonel (Alex Wallace), Biohazard (Jay Shepherd), Spellcheck, Otis, Bail Bonds, Chitchat (Pana), Appleseed, Alice, Strings
FNGs: None
COUNT: 12
WARMUP:
M.A.R.S x10
Overhead claps x10
Chinook x10
Tempo merkins x10
Little this little that

10 MM

THE THANG:
20 lines out and back
On the 5s we stopped and added to the MM
5,10,10,10,5

To the Gas station and line up according to age
19 MM

Stop off at the School for a Brickyard 7 Bearcrawl!

To the track
Seal claps x10
6MM
On the line for 1 merkin every 5 yards

To the splash pad
Line up according to age again
Split teams merkins/hop a lap
Between switching 5 MM each time (10)

To the vet clinic
5 MM
Bear crawl to HC and then lunge, along the way, tempos and. ATMs.

Back to the AO
10 MM
Grab your 6

Celebrate 100yrs birthday! Not sure who’s, but we celebrated it for them!
MARY:

ANNOUNCEMENTS:hardship hill, escape haw ridge

COT:
We lined up according to age 2 by being told to. We then on the 3rd time didn’t. So we had to pay the tax and line up. The 4,5 time we lined up. We are told that in life you must do this or that and you need to stay in your lane. And in some instances that may be applicable, but in life, if you want to do something or be somebody do it. If you want to accomplish something, do it. Do not let anyone tell you that you can not do it.

Strength in Failure

AO: brickyard
Q: Bail Bonds
PAX: Biohazard (Jay Shepherd), A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Chitchat (Pana), Colonel (Alex Wallace), Spellcheck, Otis, Natty, Gordie, Bail Bonds, Chuck, Madoff
FNGs: None
COUNT: 12
WARMUP:
SSH, OH claps, Seal Claps, lateral lunges, tie fighters, Manmakers, TN Rocking Chairs, Tempo Merkins, forward lunges, Tempo squats, mucho legos, manmakers

THE THANG:
Failure is a pause >5 seconds

Bleachers 11’s:
Dips and monkey humpers

Field:
Bear Crawl to 25 yrd line
Merkins to failure
Lunge to 50 yrd line
Bobby Hurleys to failure
Burnee back to endzone
Run a lap

Bleachers 11’s:
Incline merkins and air squats

Field:
Bear Crawl to 50 yrd line
Shoulder taps to failure
Super Mario skips to other endzone
Bonnie Blairs to failure
Burnee back 100 yards
Run 2 laps

Do Catalina wine mixers until 0655. Mosey to AO.

MARY:
Supermans
Some stretching

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
Proverbs 18:21
“Death and Life are in the power of the tongue, and those who love it will eat its fruit.”
Matthew 12:34b
“…for out of the abundance of the heart the mouth speaks.”

Be careful not to speak from anger and criticism, but choose love and encouragement. The seeds you sow in your conversations as a father and a leader, will determine what relationships you’ll reap. Watch your tone, and give yourself an assessment and challenge yourself to speak with a heart of love and encouragement.

Big Bricks at Brickyard

AO: brickyard
Q: Bail Bonds
PAX: Natty, fast-n-easy (Nate Votta), Colonel (Alex Wallace), Biohazard (Jay Shepherd), DoorKicker (Jud), Spellcheck, Otis, Chitchat (Pana), Bail Bonds
FNGs: None
COUNT: 9
WARMUP:
Cherry Pickers, Lateral Lunges, OH Claps, Seal Claps, Tie Fighters, Tempo Carolona Dry Docks, Triple Threat Lunges, SSH

THE THANG:
3x through:
Rifle carry loop to start
1 minute tabata, 10 second transition with CMU
Squat Thrusters
Curls
CMU Pull through Merkins
Swings
Upright Rows
Right side standing crunch with CMU
Left side standing crunch with CMU
Bent over Row
Boogaloop run

11’s at the Planters
Dips and Bobby Hurleys

MARY:
No time

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
Hebrews 4:16 NLT
[16] So let us come boldly to the throne of our gracious God. There we will receive his mercy, and we will find grace to help us when we need it most.

Be bold in your pursuit of Christ and be bold in your sharing of the faith.

I picked it up late

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Natty, Simmons, Herbie, Chit-Chat
FNGs: None
COUNT: 6
WARMUP:
The “Herbie” oil cans
Tempo squats
Windmills
Little baby arm circles
This/that/whiffle ball bat

THE THANG:
Simple 21 merkins/bbs just a good 100yrds apart

We had to stop and give Chit-Chat a brickyard
Christmas gift.
Brickyard Bearcrawl 7ct

MARY:
Abs of steel
100 flutters
75 dolly’s
50 box cutter
25 Bruce Lee

ANNOUNCEMENTS:
Polar plunge is upcoming!

COT:
Do not embrace the material and physical, embrace that the lord was born.
2025 – challenge yourself to grow with the lord. Physical improvements and mental improving your life are very important, but look to grow with Jesus just as excitingly as you would if you were trying a new diet or exercise.

Candy Land

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Martina (Hudson Shepherd), fast-n-easy (Nate Votta), Simmons, Appleseed, Bail Bonds, Gordie, Herbie, Chuck Munsey, Strings
FNGs: None
COUNT: 10
WARMUP: SSH, Cherry Pickers, Tempo Squats, arm circles, seal claps

THE THANG:
Candy land

Blue burpees
Orange jump knee tucks
Green Bobby Hurley
Red squat
Purple merkins

Home base
Abs

COT:’

Psalm 139:7

I can never escape from your Spirit!
I can never get away from your
presence!
8 If I go up to heaven, you are there; if I go down to the grave, you are
there.