F3 Knoxville

Tag: Gmail

Ultimate Gorilla

Leave a comment
AO: brickyard
Q: flyball
PAX: Gmail, Bail Bonds, Biohazard (Jay Shepherd), Gordie, Jim Norris, Recoil (Blake Conley), Simmons, Wild Thing (2.0)
FNGs: None
COUNT: 9
WARMUP:
SSH
Ti fighters forward/reverse
Grady Corns
This and that
Cherry pickers
Willie Mayes Hayes
Flutter Kicks

THE THANG:

Gorilla Complex (from F3 Exicon)

With a cinder block or other coupon of Q’s choosing, PAX perform the following OYO without stop:

– 8 Curls For Girls
– 8 High Pulls
– 8 Overhead Presses
– 8 Tricep Extensions
– 8 Merkins (with or w/o CMU)

Mosey a boogaloop

Rinse and repeat for 20-25 mins

Mosey to the field for some F3 Ultimate frisbee. Every turnover is a burpee and the scoring team calls out exercise and number of reps for everyone to do.

Mosey back to the flag for one more round of Gorilla Complex

MARY: nope

ANNOUNCEMENTS:

F3 Dad Camp Aug 15-17
Convergence July 12 at The Project 0600

COT:

Today’s Q was about strength and mostly upper body… What comes to mind when you hear the word strength? Might be someone you know, might be someone you’ve seen in a movie, a reel, or at a workout. That word “strength” could also generate some other thoughts. It could refer to a mental, emotional, or psychological strength just as well as physical representations.

In a letter to the church in Corinth, Paul writes some words of wisdom for the trials that have and will continue to come for that church (1 Cr 16:13-14). He tells the Christians there to:

“Be on the alert, stand firm in the faith, act like men, be strong.”

Hey… there’s a verse we can get down with! Let’s hold firm, act like M-E-N, and be strong💪💪. Easy… check those off the list.

And then Paul follows that powerful statement up with the next verse:

“All that you do must be done in love.”

Paul isn’t urging the men to become physically stronger. Rather, he’s encouraging them to identify false statements/actions, hold tight to their faith, and resist temptation. All while exercising love in every interaction.

It’s easy to act like a man of this world and be a jerk, but how can we stand firm, resist, and call out things that aren’t correct with love as men of God?

Where art thou Colonel

AO: brickyard
Q: Appleseed
PAX: Gmail, Simmons, Biohazard (Jay Shepherd), Jim Norris, Natty, Appleseed
FNGs: None
COUNT: 6
WARMUP:

SSH, tempo Merkins, tempo squats, little bit this/that, windmills

THE THANG:

Mosey to rocks
30 curls, OHP, triceps, squats
After each set Bernie up hill, jog around an back down

Mosey to splash pad
Partner up
One partner runs a loop
Other does: merkins, dips, BBS, Bobby hurleys, inclined merkins, burpees

MARY:

Merkin jacks, flutter kicks, LBCs, gas pumps

ANNOUNCEMENTS:

Possible restructuring of F3 Knoxville. Joining up with Andersen is an idea.

COT:

Worship is giving your heart to something. We can worship lots of things like our job money. our wives football, etc.. make sure we are worshiping God alone since he deserves it all. God doesn’t need our worship, but wants our worship and he wants our worship because he wants our heart. When we get got our hearts pours back into us more than enough.

Mixer Upper

AO: brickyard
Q: Natty
PAX: Spellcheck, Bail Bonds, Gmail, Appleseed, flyball, Jim Norris, Biohazard (Jay Shepherd), Otis, Natty
FNGs: None
COUNT: 9
WARMUP: SSH, Windmills, Imperial Walkers, High Knees, Dynamic stretching: leg swings, arm circles, lunges w/twist, figure 4 single leg squats

THE THANG: slow jog to field
Run 1/2 mile, flutters while waiting in the 6, sprint bleachers to top and jog down X 10, run 1/2 mile, hello Dollie’s while waiting on 6.

Suicides tel:10-20-30-40-50 yd, bear crawls to 25 yd, then crab walks to 50, then bear crawls back to 25 and crab walks to end zone.
Partner push & sprint: 2 rounds each to 50 yd line.

Slow jog to AO

MARY: Willy-mays Hayes, j-lo’s IC, gas pumps, Superman’s, hand release mkns

ANNOUNCEMENTS:

COT: Be flexible not only physically, but mentally. Be open to truly listening to others with different opinions than your own. Understand one another and you might get closer, learn something, maybe even change your view or at least your perspective. We all have different backgrounds, different testimonies and different experiences that shaped who we are and what we believe. Take the time to hear each other out, even if you only have one good ear like me.

Romans 12:2. Do not conform to the pattern of this world, but be transformed by renewing your mind- then you will be able to test and approve what God’s will is- his good, pleasing, and perfect will.

Operation Afterburn

AO: brickyard
Q: DoorKicker (Jud)
PAX: Biohazard (Jay Shepherd), Gmail, Mountain Ice, Natty, Recoil (Blake Conley)
FNGs: None
COUNT: 6
WARMUP: SSH, Tempo Merkins, Hillbillies , SOYO

THE THANG: Phase 1 – “Infiltration” (10 minutes)
AMRAP: 5-minute blocks x2 (1-min rest between blocks)
Block A: Speed & Agility
– 10 Jump Squats
– 10 Merkins
– 20 Mountain Climbers
– 1 Suicide Sprint (~20-30 yards)
Block B: Strength Under Fire
– 5 Burpees
– 10 Lunges (each leg)
– 15 Big Boy Situps
– 20 Air Squats

Phase 2 – “The Extraction Zone” (10 minutes)
EMOM (Every Minute On the Minute):
Each minute, complete:
– 6 Burpees
– 10 Merkins
– 12 Flutter Kicks (4-count)
Any time left in the minute = rest.

Phase 3 – “Last Stand” (10 minutes)
Ladder Circuit: Reps go 10 -> 1, descending by 1 each round
– Merkins
– Jump Squats
– Leg Raises

MARY:

ANNOUNCEMENTS:

COT: Pain teaches. Discomfort refines. But it’s the decision to show up anyway that defines a man.”

Modified Murph

AO: brickyard
Q: Appleseed
PAX: Spellcheck, Biohazard (Jay Shepherd), Gmail, fast-n-easy (Nate Votta), Appleseed, flyball, Gordie, Jim Norris, Otis, Recoil (Blake Conley), Strings (2.0), Bruce Lee, Pop Wizz
FNGs: 1 Pop Wizz
COUNT: 13
WARMUP:

SSH, this/that, toy soldiers

THE THANG:

Murph: see below image

MARY: none

ANNOUNCEMENTS: none

COT: what makes a hero? Preparation and surrender to the mission.