F3 Knoxville

Tag: Gmail

I JUST LIKE RUNNING….

AO: brickyard
Q: Appleseed
PAX: Appleseed, Gordie, Gmail, Natty
FNGs: None
COUNT: 4
WARMUP:

Cherry pickers, wind mills, tempo squats, little bit of this and that, LBAC

THE THANG:

Mosey to track
Exercise in each corner of track: Squats, merkins, BBS, rows. Start at 5 and increment reps up by 5 every lap. Run to each corner on track. Go till times up.
Mosey to AO

MARY:

Australian snow angels
Box cutters
Hello Dollies

ANNOUNCEMENTS: I can’t remember

COT:. Remember to be grateful daily

Cold Merkin Biscuits and Gravy

AO: brickyard
Q: Switchgrass (Stacy Clark)
PAX: Biohazard (Jay Shepherd), Simmons, Appleseed, Gordie, Gmail, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 6
Static stretching, lbc, boogey lap

2:00 AMRAPs of 🐸 jumps, 🌐 jumps, moving merkins, minisucides, BBS, Level 2 Drills

Mini-merkin biscuit of running laps and 25x of merkins, moving merkins, planks, diamond merkins, and hand release merkins

Putting down our pride allows us to hear people’s ideas and views. In return, your giving people and value the respect they deserve. It doesn’t mean we’ll ever get along or agree with people, but it does give us the ability to listen as a tool for understanding.

Code 11

AO: brickyard
Q: Gordie
PAX: Gmail, Biohazard (Jay Shepherd), Natty, Appleseed, Spellcheck, Cover-Up
FNGs: None
COUNT: 7
WARMUP:
21s
failed above, so 10 burpees
15 Imperial Walkers IC
10 Toy Soldiers IC
10 Windmills IC
10 Overhead Arm Claps IC
10 Tempo Squats IC

THE THANG:
11s on the bleachers with Derkins & squats
10 Mike Tysons IC
11s on the track; merkins and BBS at each 1/2 lap
11s at the planters; Bulg split squats & dips
MARY:
LBCs
Captain Thors
ANNOUNCEMENTS:
Hopefully nobody gets a black toe out there today
COT:
Sometimes we can be focused on our own needs when God is trying to use us to meet someone else’s. Every man should have a mentor and a mentor, someone pouring wisdom into us and someone in our lives that we can pour into.

Battle Ready

AO: brickyard
Q: Natty
PAX: Appleseed, Biohazard (Jay Shepherd), Gmail, Gordie, Simmons, Natty
FNGs: None
COUNT: 6
WARMUP: 21’s and Gmail cheated so we has a 10 Burpee penalty, Windmills, Cherry Pickers, OH claps, Seal claps, behind the back claps, air press, t-plank arm circles
THE THANG:
Round 1: start at AO 25 Hand release MKNS run to 0.0 mile marker for 50 BBS, run to car wash .25 mm 100 imp walkers
Round 2:
AO: 50 Bonnie Blair’s
0.0: 100 2 Ct man makers
.25: 150 SSH
Round 3:
AO: 75 shldr taps
0.0: 150 Am hammers
.25: 200 squats
Round 4:
At AO: 10 burpees and 40 monkey humpers

MARY: no time
ANNOUNCEMENTS: pray for Fast and his widdle ankle, Appleseed and his leggings, all the pregnant wives and for strength in resisting temptation big and small
COT: use the full armor of God when facing temptation Ephesians 6: 10-11

BFW (burpee-filled workout)

AO: thequacken
Q: FixerUpper
PAX: Gmail, Z-Pack, Lizzy, F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 5
WARMUP: Disclaimer, Warmup stuff

THE THANG:
10 8-count man makers
10 1 leg burpees (5 ea leg)
10 ninja burpees
10 sandbag burpees
10 burpee broad jumps
10 regular burpees
Paused at 4 to celebrate Z-Pack’s completion of MABA
10 ball-pees
10 Kraken burpees
5 8-count man makers with a broad jump
5 regular burpees
Celebrated Pluto’s completion of MABA
10 regular burpees again, I think
100 burpees running total

Mosey to the walking track
AMRAP
25 burpees
25 sandbag rows
25 sandbag overhead press
25 sandbag squats
1 lap
Finished 2 rounds, approximately

Spotted 1 rare “bro-pee” in the wild
150ish burpees running total

MARY: no

ANNOUNCEMENTS:
Q forgets announcements and prayer, but Z-Pack is on it.
2/17 Convergence at Big Ball
Log your burpees!

COT:
The Word #1
Psalm 13, taught it to my kids on Monday. Had to teach it to myself on Tuesday.

The Word #2, group discussion
Question : Why do 3100 burpees in a month?
Answers from the PAX :
It is a challenge, and you can do more than you think you can
To improve cardiovascular health and endurance
It is stupid
It is good to do hard stuff together
It is a good example to our children
It is memorable

After parking lot coffeteria, Gmail, Z-Pack and FixerUpper do a few more burpees, b/c why not?
200ish burpee final total