F3 Knoxville

Tag: Gmail

[clinton-otb] Keeping Dry Under the Bridge

AO: clinton-otb
Q: Bail Bonds
PAX: Gmail, Biohack, Mathlete
FNGs: None
COUNT: 4
WARMUP:
SSH, TN Rocking Chairs, cherry pickers, Tempo squats, ti fighters

THE THANG:
1 min round tabata for 2 times through.

Station 1, CMU:
Thrusters
Merkin pull-through
Rows

Station 2:
Apolo Ono’s
Burnee
Side shuffle

Station 3, 35lb KB:
Swings
Tricep extensions
Curls

Station 4, 15 lb med ball:
Slams
Merkins on the ball
Throws

Station 5:
Burpees
Crunches
Shoulder taps

MARY:
None

ANNOUNCEMENTS:
Smokey Convergence 1/4
Forg3 1/24-1/26

COT:
Matt 22:37
Heart is your passions, desires
Soul is your breath of life, time with God
Mind is your intellect, your core beliefs

Blaze pods

AO: brickyard
Q: Spellcheck
PAX: Gmail, DUCKHUNT2005, Biohazard (Jay Shepherd), Natty, Spellcheck, Bail Bonds, Chuck
FNGs: None
COUNT: 7
WARMUP:
The usual Thang

THE THANG:
1. Five centers four rounds
2. blaze pods
3. CMUs
4. CMU tug-of-war
5. Medicine ball throws
6. Sandbags

MARY:
No time

ANNOUNCEMENTS:

COT:
John Foreman song – Thanks be to God
“I am the battlefield. I am the fight.”

“From the days of John the Baptist until now the kingdom of heaven has suffered violence, and the violent take it by force.”
‭‭Matthew‬ ‭11‬:‭12‬ ‭ESV‬‬

“For whoever would save his life will lose it, but whoever loses his life for my sake and the gospel’s will save it.”
‭‭Mark‬ ‭8‬:‭35‬ ‭

“Then Simon Peter, having a sword, drew it and struck the high priest’s servant and cut off his right ear. (The servant’s name was Malchus.)”
‭‭John‬ ‭18‬:‭10‬ ‭ESV‬‬

Jesus just ask Peter to pray.

Good ain’t Great!

AO: brickyard
Q: Natty
PAX: Gordie, Biohazard (Jay Shepherd), Gmail, Natty, Herbie, Simmons, Switchgrass (Stacy Clark), DUCKHUNT2005, Jim Norris
FNGs: None
COUNT: 9
WARMUP:Thai fighters, t-plank arm circles, OH press, seal claps, OH claps, chinooks, army cherry pickers

THE THANG: run to lifehouse lot and hold plank, then tempo merkins
Run to backlot Pair up with 4 stations / 3 rounds exercises: 25 burps, BBS, Superman’s, 50 plank jacks, mkns, am hammers, 75 forward hop overs, toe taps & moguls; 100 Mtn climbers, high knees, SSH’s
MARY: gas pumps, box cutters, hello Dollie’s, Bruce lee’s

ANNOUNCEMENTS:
Switch on TG or run the Regal 5K with Natty and Mr. Wedgie
COT: Good is the enemy of great. 2 Peter 1:5-7

Be chipper when it’s nipper

AO: brickyard
Q: Natty
PAX: Appleseed, Bail Bonds, Colonel (Alex Wallace), Gmail, Gordie, Kenneth Oglesby, Natty, Spellcheck, DUCKHUNT2005, Strings
FNGs: None
COUNT: 10
WARMUP: tempo squats, cherry pickers, army cherry pickers, fast n easy cherry pickers bucket drop, Moroccan night clubs, OH press, windmills, tempo mkns

THE THANG: to the track n field: Round 1: run lap around track, bleachers for 11’s: dips and monkey humpers, to field: MOT is bear crawl- end zone- 5 8ct mmkers, 25 4 ct Mtn climbers
50 yd- American hammers 75 yd sqt walkers, 100 Smurf jacks. Rd 2: run lap, bleacher 11’s: incline mkns and squats, field: MOT lunges- EZ 5 burpees, 25 mkns, 50 crab position thrusters, 75 Bonnie Blair’s, 100 OH claps
MARY: no time

ANNOUNCEMENTS: none

COT: Joshua 1:9, prayers for having difficult conversations, prayers for Natty’s brother in law Gary and for all those HIMS we miss

Suicides

AO: brickyard
Q: Appleseed
PAX: Gmail, Biohazard (Jay Shepherd), Appleseed, DUCKHUNT2005, Colonel (Alex Wallace), Simmons, Switchgrass (Stacy Clark), Natty, Chuck
FNGs: None
COUNT: 9
WARMUP:

F3 workout: Suicide

20 x 3 count side straddle
Cherry pickers
Little bit of this
Toy soldiers
Tempo

THE THANG:

Brickyard Bearcrawl

Suicides
Each parking line and back
3 exercises – 20 reps – merkins, squats, BBS

Round 2
3 exercises – 20 reps – Carolina dry docks, lunges, flutter kicks 2 count

Mosey to planters
11s Dips and inclines

1 min wall sits x 2

MARY:

Flutter kicks
Captain thors

ANNOUNCEMENTS: none

COT: David verse Goliath. David wasn’t just chosen at random with no skills and not capable of taking on the giant. God had been training him for years, fighting bears and lions while taking care of sheep. I’m sure he also had to train on how to use a slingshot effectively, God is training all of us so that we will be ready to fight the big giant the big battle. You might be in a season where you think you aren’t making much of a difference or doing much for God at this point just remember that God uses all the seasons to grow youinto the man that will defeat Goliath.