F3 Knoxville

Tag: fast-n-easy (Nate Votta)

July/ December Metric

AO: brickyard
Q: Gmail
PAX: Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Appleseed, Colonel (Alex Wallace), Spellcheck, strings, bruce Lee and Forest (Birmingham)
FNGs: None
COUNT: 9

WARMUP: ssh, cherry pickers, toy soldiers, tempo Merlin and squats, little mosey.
THE THANG: the metric, see your newsletter.
MARY: flutter kicks, jalos
ANNOUNCEMENTS: convergence at big ball in January!
COT see photo in comments

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.

Doe Si Doe

AO: brickyard
Q: Appleseed
PAX: Appleseed, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gordie, Gmail, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 6
WARMUP:
SSH
Little bit of this and that
Toy Soldiers
Tempo Squats
Cherry picker

THE THANG:

Mosey to wall
1 min Wall sits x2
10x wall climbs

Mosey to Candyland park
Partner up
1. Squats
2. Merkins
3. BBS
4. Mountain climbers
5. Dips
6. SSH
7. High knees
While partner runs candyland loop

Mosey to planters

11s with plank jacks and step ups
7s. With inclined merkins and LBS

MARY:

Flutter kicks
Captain Thor’s
Australian snow angels

ANNOUNCEMENTS: none

COT: Jesus being born was like the invasion of Normandy on Dday. Kingdom of God invaded the kingdom of heaven.

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?

Making friends

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: A-Rod (Nate Peterson), Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gmail, Gordie, Herbie, Natty, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 8
WARMUP:
Windmills, MARS, MT merkins, overheads, seal

THE THANG:
Partner off-
#1 bear crawl to hydrant the. Run it out and back
#2 burpees till 1 returns
3 rounds burpees, merkins, squats

Brickyard bear crawl magic number 7

2 WWII big boys
1 hand release merkin
(That’s how you make friends)

We used the parking stalls as our field markers,
1 Lonely little merkin on each parking stall line down and back

BOMBS, but I wanted friends in the rain
Burpees
Laying down in the rain Over head press
Merkins
BBS
SSH

MARY:
Abs of steel
Fake Superman (didn’t really do any, just got everyone on their belly’s again in the wet)

ANNOUNCEMENTS:

COT:
Many people take these 2 months and begin to give thanks. A lot of people take 2 weeks between thanksgiving and Christmas and give thanks. Most people just give thanks on the days. We all need to give thanks everyday for what god have provided for us. We need to fit into his processes, not the other way around.