F3 Knoxville

Tag: Gmail

W/cheese and salsa

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: fast-n-easy (Nate Votta), Gmail, Herbie, Natty, Simmons
FNGs: None
COUNT: 5
WARMUP:

Fellowship faith fitness
10 burpees
Faith fitness fellowship
10 burpees
Fitness faith fellowship
10 burpees

Fitness fellowship faith – finally
Mosey lap
This/that
10 burpees
10 Windmills
4 burpees M’s Birthday
10 tempo squats
10 bakerds 7s

THE THANG:
4 corners quarter pounder
5 burpees
25 merkins
5 burpees
25 merkins
50 squats
:rotating_light: infraction – 30 flutter kicks tempo style
5 burpees
25 merkins
50 squats
75 4ct mountain climbers
5 burpees
25 merkins
:rotating_light: infraction – 30 flutter kicks tempo style
50 squats
75 4ct mountain climbers
100 4ct SSH
:rotating_light: infraction – 30 flutter kicks tempo style
5 burpees

7 Brickyard bear crawls

MARY:
20 flutter kicks tempo style

COT:

We are all clay and the lord is the potter. We are all made by his hand

Gmail shared some takeaways from the GTE

[f3knoxvillemain] King Builder (Convergence)

AO: f3knoxvillemain
Q: Tinker Bell-GTE Trainer (STL) , Motorboat (Indianapolis)
PAX: Blindside, Waxjob, Shuttlecock (Riley Brady Parmer), Rep Sleepy, Commission, P3, Z-Pack, Steam, skewer, Spellcheck, Single (Ryan Chambers), Brick, Tenderfoot, slappy, Gmail, Borg, The Situation, Maxime – Pittsburgh, Nubbins (F3 Muletown), Kodak (Joe Beach), Uncle Rico (Naperville), FixerUpper, Lizzy, CRISPR, F3 Pluto ( Hugh Nystrom), Tropicana, Charmin (John Willis), Pac-man, Stitch, Snitch (Cory Beilharz ), OnStar, Swimmies (Nathan Chesney), Duggar, Choir Boy, Betty, Voodoo, Smoked Pickle, Grandslam, Einstein, Lilydipper, Pusher, Guppy, Guardrail, Median, Mermaid, KickFlip, Cheatsheet, Utah, Toretto, Honeydew, Tonka, Pom Pom (Grayson Vaughn), Eliza, Ribbed, I-Beam, Mathlete, Cart Girl (John Sadler) (Chatt, TN), Swanson, Abort (Jeremy Loftis), Dumpster Dive, Anchorman, Humper ( Sam Hartness ), David Wood, Bones, Rooter, scratch & win, full moon,, Ike
FNGs: 1 Ike
COUNT: 89
Kingbuilder
Q: Tinker Bell Bones Motorboat
Warm Up: Mosey to the base of Picket’s Charge
Thang 1:
Get Right-Fatigue makes a coward of us all
-Bones led a series of up and down the hill with Bomb Jacks, Burpees, Monkey Humpers
-Live Right-When in charge, take charge
-Motorboat led standard F3 exercises IC emphasizing staying together as a team and the importance of cadence
-Lead Right-Leaders build leaders
-Tinker Bell led 4 corners with exercises of No cheat merkins, no surrenders, and get ups. Guppie was tasked and taught to lead the group in SSH and 6ct burpee IC
-AAR process
-Leave Right-Virtuous leaders work themselves out of job
-Guppie taught Pusher to lead SSH and Burpees IC
-AAR process

Mosey back to flags

The COT was the Nant’an change from Kickflip to Mermaid.

Do something

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Gmail, Natty, Herbie, fast-n-easy (Nate Votta)
FNGs: None
COUNT: 4
WARMUP:
Windmills
Overhead
Seal
Moroccan
Tempo squats
This /that/wiffle Ball bat

THE THANG:
Mosey to the stone
1 moves the rest work
Curls / merkins then run
Over head. / bear crawl
Squats / shoulder taps
Riffle carry / crab walk

Then over to the fence for running line with burpee on turn around

MARY:
Just in time for captain Thor’s

ANNOUNCEMENTS:

GTE

COT:

Genesis 1:27

The return of Lizzy

AO: brickyard
Q: Lizzy
PAX: Biohazard (Jay Shepherd), Appleseed, fast-n-easy (Nate Votta), Simmons, Natty, Switchgrass (Stacy Clark), Drop Zone, Gmail
FNGs: None
COUNT: 9
WARMUP:
yes
THE THANG:
up and down field
backwards up bleachers
repeat
MARY:

ANNOUNCEMENTS:
EFHR
COT:

Everything but the kitchen sink

AO: brickyard
Q: Spellcheck
PAX: Appleseed, Bail Bonds, Gmail, Switchgrass (Stacy Clark), Herbie, Apple seeds, 2.0s Strings & Bruce Lee
FNGs: None
COUNT: 8
WARMUP: side straddle hops tempo, squats, Thai fighters, overhead claps this and that oil, cans and cherry pickers

THE THANG:
10 of one exercise from round 1 at the bottom of commerce Hill / mosey, halfway then Bernie to the top.
10 of one exercises from round 2 at the top of commerce Hill, then mosey back down. 5 trips up & down.
Round 1: Burpee’s / Squats / Merkins / Imperial squad walkers / J Lo’s
Round 2: Big boys / Flutters / LBC’s / Australian snow angels / Freddie Mercury’s

@ the AO / 50 secs on 10 secs off / Mosey after each round
Round 3: Blockies / Lunges / Curls / OHP / Pull throughs
Round 4: Step-ups / Derkins / Wall Sit / Dips / Incline
Round 5: Rows / Murder bunnies / tricep extensions / CMU NASCAR / Swings

MARY: No Time

ANNOUNCEMENTS: HawRidge next Friday
Come, see, switchgrass this week before he ships out!

COT: in response to the cross, we can lay down our own “volition” and take up that of The Spirit that we now have access to, because of Christ, crucified, and resurrected!

”And so, dear brothers and sisters, I plead with you to give your bodies to God because of all he has done for you. Let them be a living and holy sacrifice—the kind he will find acceptable. This is truly the way to worship him.“
‭‭Romans‬ ‭12‬:‭1‬ ‭NLT‬‬