F3 Knoxville

Tag: Gmail

Archives

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Simmons, Roundhouse (Braxton Wright), Gmail, Appleseed, Spellcheck, Gordie, Otis, Bail Bonds
FNGs: None
COUNT: 9
WARMUP:

The THANG

PLANTERS 11’s step ups & incline Merkins

Wall squats

Mosey to Football field
Lunge 25
Bear crawl 50
High knee 75
Frog jump 100yd line
Run back
Rinse & Repeat

London Bridge
To the 50

Monkey in the Middle
Everyone on a corner
1 to the middle
5 Burpees

Corners do until each person has completed 10 burpees each round
Rd 1 Merkins
Rd2 squats
Rd3 Bobby Hurley
Rd4 Big Boys
Rd5 Jump Knee tucks
Rd6 Apolo ohnos
Rd7 flutter kicks
Rd8 Carolina dd
Rd9 American hammers

MARY: flutter kicks and ring of fire

ANNOUNCEMENTS:

COT: “If you wrote a book right now about your life, and you gave it to someone. Would it change their life for the better? If not, you’ve got to get to work!” – David Goggins

Character Counts

AO: brickyard
Q: Natty
PAX: Biohazard (Jay Shepherd), Gmail, Natty, Simmons, Dodger
FNGs: None
COUNT: 5
WARMUP: windmills, tempo squats and merkins, seal claps, OH claps, OH press ups, Thai fighters

THE THANG: mosey to football field
Lunges to sprints back
10 YD 8 ct man makers
20 YD squat jumps
30 YD plank jacks
40 YD merkins
Mot side shuffles
50 YD BBS
60 YD. OH Press
MOT karaoke
70 YD 4 ct Mtn climbers
80 YD flutter kicks
100 YD IMP walkers

Stairs ALL each top row do 5 monkey humpers
Run 3/4 lap then Bernie last stretch

Return to AO

MARY: crab reachers, gas pumps, box cutters, Bruce lees, lbc’s, hello Dollie’s

ANNOUNCEMENTS:

COT: Roman’s 5:3-4.

Q recovery

AO: brickyard
Q: Spellcheck
PAX: Bail Bonds, Gmail, Herbie, Natty, Otis, Simmons, Spellcheck
FNGs: None
COUNT: 7
WARMUP:
Oil cans
Cherry pickers
Tennessee rocking chairs
Overhead claps
Seal claps
Tempo Merkins

THE THANG:
Mosey 200
Overhead claps, flutter kicks, Side straddle hops
Mosey 200
Dips, Freddie Mercury’s, Squats
Mosey 200
Derkins, LBC’s, Step ups
Mosey 200
Merkins, X factors, Lunges
Mosey 200
Burpee‘s, Big boy sit ups, Bulgarian split squat (5)
Mosey 200
pull-ups, walk the step ups, Captain Thors
Bear crawl, one minute one push-up on each curb

MARY:
Hello Dolly
Jose

ANNOUNCEMENTS:

COT:
Have you considered Christ?
There is never been a man more determined, tough, gritty, and compassionate!

Sandbag fun

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Amp, Gmail, fast-n-easy (Nate Votta), Herbie, Otis, Spellcheck, Gordie
FNGs: None
COUNT: 8
WARMUP:
Arm circles, seal clap, OH claps, tempo merkins, tempo squats, cherry pickers, stretch, toy soldiers
THE THANG
Sandbag workout partner 2 sets
10 lateral burpees

10 throws
20 Plank pulls
30 Bradford press

Carry the green way
5 OH press
10 Rows
15 Squats

Carry to partner

Other person runs or rucks to marker and back to partner.

MARY: flutter kicks, captain Thors

ANNOUNCEMENTS:

COT: IF YOU CHANGE THE WAY
YOU LOOK AT THINGS, THE THINGS YOU LOOK AT CHANGE.

Smell dem roses

AO: brickyard
Q: Natty
PAX: Dodger, Bail Bonds, DoorKicker, Gmail, Biohazard (Jay Shepherd), Natty
FNGs: None
COUNT: 6
WARMUP: SSH ICx25, T-plàk arm circles B x 10 IC, t-plank hip circles B same, donkey kicks x10 B, chinooks x10 B, seal claps and motto an NC’s same

THE THANG: mosey to wall for some Aussie. It knockers, head to field for 3 rounds:
Bear crawl x 15 yds x15 mkns, duck walk 20 yards x20 BBS, crab walk 30 yds x30 plank jacks, lunge 40 yds x 40 sqts. Run lap prior to each set adding a lap each set.
Flutters until 6 is up to start each set.

MARY: mosey to AO, let’s go!

ANNOUNCEMENTS:

COT: