F3 Knoxville

Tag: fast-n-easy (Nate Votta)

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:

Sand Bag Fun

AO: brickyard
Q: Biohazard (Jay Shepherd) , Dilbert, Gordie
PAX: A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Dilbert, Appleseed, Herbie, Gordie, Spellcheck
FNGs: None
COUNT: 8
WARMUP:
Stuff

THE THANG
Partner up
2 miles with some sand bag fun
Track with sandbag
Lap 1
    tosses each person
Lap 2
    squats EP
Lap 3
    Lateral pulls EP
Lap 4
     Lunges EP
Lap 5
      shoulder press EP
Lap 6
      rows EP
Lap 7
      power cleans
Lap 8
      4 ct Flutter kick

MARY: flutter kicks, hello dolly, cap’n Thor

COT: Go fast, go alone.
Go together, go FAR

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.