F3 Knoxville

Tag: Gmail

Stormy CMU EMOM

AO: brickyard
Q: Gordie (Steve Wheaton)
PAX: Spladle, Simmons (Justin Creasey), Switchgrass (Stacy Clark), Herbie (Kortney Jarman), fast-n-easy (Nate Votta), Gmail, Spellcheck, Gordie (Steve Wheaton)
FNGs: None
COUNT: 8
WARMUP:
20 SSH
10 Imperial Walkers
10 Tempo Merkins
10 TTT
10 Overhead Arm Claps

THE THANG:
EMOM – 8 exercises, 4 rounds
• Blockees
• Chest Presses
• Kettlebell Swings
• American Hamners
• Merkins
• Bonnie Blairs
• Big Boy Situps
• Plank
– mosey splish-splash lap every other round
ANNOUNCEMENTS:
Capturing the ghost flag tonight 5:30
COT:
Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.
Ephesians 4:29 NIV

Shared a reminder about being intentional – whether it’s inviting someone to F3, complimenting your spouse or building up a friend. with so much negativity all around us, let’s strive to build others up, not tear them down.

Back to School Beatdown

AO: brickyard
Q: Appleseed (Jon Smith)
PAX: fast-n-easy (Nate Votta), A-Rod (Nate Peterson), Appleseed (Jon Smith), Drop Zone, Gmail, Gordie (Steve Wheaton), Herbie (Kortney Jarman), Lizzy, Spladle
FNGs: None
COUNT: 9
WARMUP:
20 x 3 count side straddle hops
Cherry pickers
Little bit of this
Tempo squats
Tempo Merkins

THE THANG:
Mosey to Football Field

Every 10 yards. Run back after each set

1×1…1×2. Burpee x squat
2×1…2×2. Lunges x SSH
3×1…3×2. Merkin x imperial squat Walker
4×1…4×2. Flutter kick 2 count x Carolina dry dock
5×1…5×2. BBS x shoulder taps 2 count

Back to planters. 11s. Step ups and dip

MARY:
Captain Thors, 500000 hello dollys

ANNOUNCEMENTS: none

COT:
Men are struggling. Checked out in a society that more and more devalues them. F3 is a great way to wake men up. Invite the men in your life!

4 corners

AO: brickyard
Q: Lizzy
PAX: Gmail, Herbie (Kortney Jarman), Lizzy, fast-n-easy (Nate Votta), Spellcheck, Gordie (Steve Wheaton), Natty
FNGs: None
COUNT: 7
WARMUP:
seal claps 25
Baby arm circles 25
Reverse 10
Tempo squats 20
Lbc 16

THE THANG:
Start in the middle of the 4 corners
Broad jump to one corner 30 mermins then broad jump back 40 dead bugs
Farmer walk to other corner then 15 squat press farmer walk back then 10 plank jacks
Bear crawl to next corner then 15 man makers bear crawl back 30 big boys
Murder bunnies to final corner then 15 squat curls murder bunnies back then 25 legs to heaven.
Take a lap then repeat 2x
MARY:
ANNOUNCEMENTS:
Powell High School 5k cancelled
COT:

Chest & Hills

AO: brickyard
Q: Gmail
PAX: Natty, Geppetto (Christopher Bennett), Herbie (Kortney Jarman), Spladle, Biohazard (Jay Shepherd), Simmons (Justin Creasey), Lizzy, Gmail, fast-n-easy (Nate Votta), LifeLock (downranger)
FNGs: None
COUNT: 10
WARMUP:
SSH Temp Squats
Tempo Merkins Claps: OH, Front
Tie Fighters-Arm Cirlcles toy soldiers
THE THANG:
To the planters, partner up
Cumulative goal of 200 Derkins
Alternate exercise w/ run between partners

Mosey to the HILL
Aim for 10 Burpees, Chase the rabbit.
Bernie to Railroad paint (half way)
Run to the top, mosey to bottom.
hold plank until everyone is back
Rinse and Repeat.

11s
Incline Merkins & Dips
Mosey back to shovelflag
MARY:
Flutter Kicks Hello Dollies
Capt. Thors JLOs
Light stretching
ANNOUNCEMENTS:
“Backblast App Pax Miner (/Backblast) – Why? Documents w/o, encouragement, gives Qs ideas, Accountability and Data.
F3 in the Nude – July 29th
Growruck Baseline Fit test – Aug 5th at the Quacken (Lizzy)
Ghost Flag – Need 3 from our AO to post and capture. Let’s Go!”

COT:
Time is a 0 sum game, you can’t add hours to a day. Behind every “yes” there is a looming “no”. Saying “yes” to working overtime might be saying “no” to doing something with your kids (paraphased) – Michael Hyatt – Free to Focus

Brickyard

THE SCENE: HUMID

Warm-up 
SSH Temp Squats
Cherry Pickers Claps: OH, Front
Tempo Merkins Side Lunges
The Thang

Partner up
Catch Me If You Can
Partner 1 performs 5 Bobby Hurley , and then sprints to catch the Partner 2, who has been running backwards. Teams complete 3 laps around track

12 – Manmakers

AMRAP while partner runs, then switch, then next exercise.
BBS
OH claps
Mountain Climbers
Burpees
SSH

11s
irkins and dips
10 ManMakers

Mary

Flutter Kicks Hello Dollies
LBCs Superman
Stretching

CIRCLE OF TRUST/BOM:
“Life rewards action, not intelligence.
Many brilliant people talk themselves out of getting started, and being smart doesn’t help very much without the courage to act.
You can’t win if you’re not in the game.” – James Clear
ANNOUNCEMENTS:
July 15 – help Andrea Phelps move
July 22nd, 7:30AM – 2.0 workout at The Project
July 29th, 7:00AM – F3 in the nude

Aug 11-13 Dad’s Camp