F3 Knoxville

Tag: Gmail

Be chipper when it’s nipper

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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

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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.

[clinton-otb] Ruck Exploration

AO: clinton-otb
Q: Bail Bonds
PAX: Gmail, Colonel (Alex Wallace)
FNGs: None
COUNT: 3
WARMUP:
None

THE THANG:
Rucking around and doing dips, merkins, and squats along the way.

MARY:
None

ANNOUNCEMENTS:
None

COT:
James 4:13-16
Using the time you have to redeem time lost in the past, to eave a legacy that is Christ centered for those around you. Don’t be arrogant with your time. It’s the time God has given you in His sovereignty, and we aren’t guaranteed tomorrow. Be humble and grateful for each day.

10 Centers for 20 men

AO: brickyard
Q: Spellcheck
PAX: Appleseed, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gmail, Gordie, Lizzy, Natty, Spellcheck, DUCKHUNT2005, Strings, Bruce Lee,
FNGs: None
COUNT: 11
WARMUP:
Oil cans for Herbie, cherry pickers, toy, soldiers, Tennessee rocking chairs, Thai fighters, tempo Merkens, tempo squats.
Boogaloop

THE THANG:
1 minute AMRAP Timer
1. Flutter Kicks / LBC’
2. CMU pulls
3. Mucho Lego / Imperial walkers
4. Medicine ball partner Big boys
5. Pull-ups / Merkins
6. Sandbag press and throw
7. J Lo’s / Mountain climbers
8. Medicine ball partner squat press throw
9. Triple threat squats / American hammers
10. Blockies
Boogaloop
30 sec AMRAP Timer
1. step ups
2. Bear crawl 1-5-10 merkins (repeat)
3. Cactus jump squats
4. Bear crawl 1-5-10 merkins (repeat)
5. Wall sit
6. Bear crawl 10 merkins (repeat)
Boogaloop
Repeat x 2

MARY:
Flutter kicks, Freddie Mercury’s, Australian snow angels, J Lo’s, American hammers.

ANNOUNCEMENTS:
Convergence & bro Olympics

COT:
“If “ you do these things you may become
“a man” but not a Godly man.

“If” by Rudyard Kipling
https://www.youtube.com/watch?v=sqOgyNfHl1U

1 Corinthians 13
If “Godly men” do all these things without LOVE they have just wasted their time.

https://www.youtube.com/watch?v=e4jV1fxcHuE