F3 Knoxville

Tag: fast-n-easy (Nate Votta)

CMU Fun

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: fast-n-easy (Nate Votta), Gmail, Spellcheck, Colonel (Alex Wallace), Otis, Appleseed, Gordie
FNGs: None
COUNT: 9
WARMUP: baby arm circles, tempo merkins, tempo squats, cherry pickers, toy soldiers

THE THANG: 150, 50, 25 partner up
1 does
Boogaloop
Other partner does
Merkins
Squats
Rows
OH press
Curls
Nose busters
BB

10 burpees between sets

MARY:

ANNOUNCEMENTS:

COT: “no one cares!” Quit complaining and just show up – David Goggins.

11’s Everywhere!

AO: brickyard
Q: Bail Bonds
PAX: Gordie, Herbie, Spellcheck, A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Jester and DoogieHowser
FNGs: None
COUNT: 8
WARMUP:
SSH
Cherry Pickers
Thai Fighters to and fro
Wind Mills
Tempo Carolina Dry Docks
Tempo Squats
OH Claps
Seal Claps
10 Burpees

THE THANG:
Run a full loop and head to skate park for 11’s of Dips and Step-ups.
Run to the Rock Yard for 11’s with a choice rock of Curls and OH Presses.
Walk with choice rock, while performing tricep extensions, around building.
Drop Rock and run to the splash pad for 11’s of Triple Threat Lunges and Mtn Climbers.
Run to planters for 11’s of Incline Merkins and Split Squats.
Run to football field for 11’s of BB’s and Penguins.
Run to bleachers for 11’s of TN Rocking Chairs at the bottom and Squats at the top.
Run to AO.

MARY:
50 seconds of burpees in cadence until completion.

ANNOUNCEMENTS:
Tons of prayer requests. Lift up your brothers in prayer.
Several races coming up for people to sign up for.
F3 Disc Gold tournament at the OR Mounds course August 31st.

COT:
Burn the ships!
Put away your old man. Follow christ giving him all surrender to your life. Put away the things of this world and strive for products of the spirit.
Galatians 5:19-25

Sandbag fun

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Amp, Gmail, fast-n-easy (Nate Votta), Herbie, Otis, Spellcheck, Gordie
FNGs: None
COUNT: 8
WARMUP:
Arm circles, seal clap, OH claps, tempo merkins, tempo squats, cherry pickers, stretch, toy soldiers
THE THANG
Sandbag workout partner 2 sets
10 lateral burpees

10 throws
20 Plank pulls
30 Bradford press

Carry the green way
5 OH press
10 Rows
15 Squats

Carry to partner

Other person runs or rucks to marker and back to partner.

MARY: flutter kicks, captain Thors

ANNOUNCEMENTS:

COT: IF YOU CHANGE THE WAY
YOU LOOK AT THINGS, THE THINGS YOU LOOK AT CHANGE.

1776 Patriot Games

AO: brickyard
Q: Herbie
PAX: Biohazard (Jay Shepherd), Appleseed, Gmail, fast-n-easy (Nate Votta), Simmons, Colonel (Alex Wallace), Natty, Gordie, Strings, Bruce Lee
FNGs: None
COUNT: 11
WARMUP:
Stretching and Mosey to the track and field

THE THANG:
1776 yard run (1.01 miles)
– 100x Merkins
– 100x LBCs
– 100x Moroccan Night Clubs
– 100x Pull-ups (Reverse Rows)
– 100x Squats
– 100x Mountain Climbers
– 100x Plank Jacks
– 100x Lunges
– 100x Overhead Claps
– 100x Dips
– 100x Leg Scissors
– 100x Step-ups
– 100x American Hammers
– 100x Shoulder Taps
– 100x High Knees
– 100x SSH
100 yard Bear Crawl
76 Burpees

MARY: —

ANNOUNCEMENTS:

COT:
PAX dispersed as they finished. This was a long one. All finished.

Do Si Do

AO: brickyard
Q: Appleseed
PAX: Appleseed, Bail Bonds, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gmail, Gordie, Herbie, Spellcheck, Strings
FNGs: None
COUNT: 9
Warm Up

SSH, little bit of this/that, windmills, tempo squats, cherry pickers

Do Si Do:

Grab partner
10 blockee buy in
Cumulative #s, one partner does exercise, other runs Appleloop
200 Curls
200 goblet squats
200 OHP
200 BBS
200 Triceps
10 blockee buyout

Mary:
Something…I cant remember…tough WO!!!