F3 Knoxville

Tag: fast-n-easy (Nate Votta)

See and do

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Spellcheck, Appleseed, Lizzy, Herbie, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Simmons, Gordie, Natty
FNGs: None
COUNT: 9
WARMUP: windmills, squats, LBC, overhead, seal, Moroccan, long lap

THE THANG: apparently quite confusing???

10yrd breakdowns with partners
-Partner 1 10 merkins/ 1 burpee, then run to end and call out partner and SSH till partner joins
-Partner 2 SSH to fail until called out, then 10merkins/ 1 burpee. Then join partner
-Wheelbarrow across the grass field, run back to next 10yrd marker and repeat adding 1 burpee each time.
-When at the grass field, swap wheelbarrow with partner

There was only 7 increments, so top number was 10merkins/ 7burpees

We got off course so we had to do MM to reset the standard a few times.

10 count slow mountain climbers

MARY: flutter kick

COT: realize your issues are not as bad as you may make them out to be. Sometimes our issues just need to be solved or resolved. There is always someone there that can put it in perspective.

52 surprises and a Migraine

AO: brickyard
Q: Natty
PAX: Lizzy, fast-n-easy (Nate Votta), Herbie, Switchgrass (Stacy Clark), Gordie, Natty
FNGs: None
COUNT: 6
WARMUP: 20 SSH, 20 OH Claps, 20 seal claps, 20 Chinooks, 20 OH Press, 20 Army Cherry Pickers, 20 Thai Fighters, 10 Windmills
THE THANG: mosey to Field and lunge the end zones sprint the straights performing 10 Man Makers at each except the last do 12 for total of 52
BOMBS
50 burpees P1, P2 sprints to EZ and back
100 OH Claps, Bear Crawls to 50 and sprint back
150 MKNS, side shuffle L to EX and R back
200 BBS. Bernie to EX and back
250 SQUATS, run up and down 4 flights of stairs
15 Australian Nut Knockers

MARY: 10 Bruce Lees
ANNOUNCEMENTS:
COT:

Gordie’s Birthday Q

AO: brickyard
Q: Gordie
PAX: Natty, Drop Zone, fast-n-easy (Nate Votta), Herbie, Appleseed (Jon Smith), Dilbert, Strings
FNGs: None
COUNT: 8
WARMUP:
SSH
Cherry Pickers
Toy Soldiers
Imperial Walkers
Hillbillies
Tempo Merkins
THE THANG:
54 toe taps on the block
30 Kettlebell squats
54 OH Shoulder Presses
54 monkey humpers
54 chest press w/block
54 LBC’s
54 Alternating shoulder taps
30 curls for the girls
54 BBS
30 Iron crosses

Mixed in were 54 birthday Manmakers, along with some football fun on the field.
MARY:
Captain Thors
ANNOUNCEMENTS:
COT:

Farmer Digger

AO: brickyard
Q: Gmail
PAX: Natty, Simmons, Spellcheck, fast-n-easy (Nate Votta), Gordie, Drop Zone, Biohazard (Jay Shepherd), Dilbert
FNGs: None
COUNT: 9
Warm-up
Side Straddle Hops Toy Soldiers
Cherry Pickers Claps: OH, Front
Arm Circles Merkin Jacks (split at the bottom)
The Thang
Series W/ CMU – 4 rounds
10 Grave Diggers IC on 4 count
10 lunges out OYO Single count
Bear crawl back
run a lap, light mary waiting on 6
Dora: Exercises & Farmer Carry
125 Presses (standing)
250 Rows
500 Bench Presses (lay on back)

Mary
CMU Side Bends J-LO
Flutter Kicks CMU OH Merkin Manmakers (pull CMU through)
ANNOUNCEMENTS:
2.0 W/O this Saturday. bring them young boys if you got em. we’ll split after the warm-up and come back together for the COT.
COT:
“To give anything less than your best, is to sacrifice the gift.” -Steve Prefontaine – He was an American long distance runner who set every distance record between 2k – 10k meters between 1973 – 75. Died at age 24 after driving home from a party. Colossians 3:23 Bible Verse Sign | Whatever You do, Work at it with All Your Heart, as Working for The Lord, not for Men.

September Metric

AO: brickyard
Q: Gmail
PAX: Herbie, Natty, Biohazard (Jay Shepherd), Simmons, Spellcheck, fast-n-easy (Nate Votta), Drop Zone, Switchgrass (Stacy Clark), Gordie, Lizzy, Appleseed (Jon Smith), Strings
FNGs: None
COUNT: 13
WARMUP:
SSH. Cherry pickers . M. Phelps , tempo squats and merkins.
THE THANG:
September Metric – see September Newsletter
MARY:
Flutter Kicks and Hello Dollies
COT:
“Maintain a margin of safety. If your life is designed only to handle the expected challenges, then it will fall apart as soon as something unexpected happens to you. Always be stronger than you need to be. Leave room for the unexpected.” – James Clear