F3 Knoxville

Backyard EMOM

AO: brickyard
Q: Gmail
PAX: Herbie, flyball, Cliff
FNGs: 1 Cliff
COUNT: 4
WARMUP:
SSH, Temp Squats, Imperial Walkers, Seal Claps, OH Claps ….
THE THANG:
Start 6 min EMOM timers. Start a new set every 6 minutes.
25 thrusters + 800m
Clydesdale mod: 25 thrusters+400m+25 Merkins
MARY:
no time
ANNOUNCEMENTS:
Hardship Hill
COT:
*see pic in comments

Easter Egg Hunt

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Herbie, Appleseed, Simmons, fast-n-easy (Nate Votta), Natty, flyball, Elbow Deep, Otis, Gmail, Chuck, Bruce Lee
FNGs: None
COUNT: 12
WARMUP:
Arms, Legs
THE THANG:
Easter Egg hunt
Roll a dice to the numbered station
Burpees, Incline Merkins, Rock pile, bleachers, 11’s, SB Throws

MARY: captain Thors, Flutter kicks

ANNOUNCEMENTS:

COT: gratefulness & gratitude

Golgotha Ruck

AO: thequacken
Q: Natty
PAX: Herbie, Z-Pack, FixerUpper, Natty, Otis, Hobie, Shotgun, The Six
FNGs: None
COUNT: 8
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Go for 30 seconds…

AO: brickyard
Q: Spellcheck
PAX: Biohazard (Jay Shepherd), Natty, Herbie, Otis, Spellcheck, Gmail, Bail Bonds, Chuck
FNGs: None
COUNT: 8
WARMUP: Yep

THE THANG:
1. CMU Pull Throughs
2. 10 lbs MB – BBS / Am. Ham.
3. 15 lbs MB – Slams
4. 20 lbs MB – Sqt.. Throws
5. 20 lbs SB – Curls / Triceps Ex.
6. 2×18 lbs KB – Swing to Squat Thruster
7. 40 lbs SB – Rows / Lunges
8. CMU (2xWall) – Shoulder Shrugs
9. 60 lbs SB – Squats
10. PVC – Deadlifts to High Pulls
• 30 sec mosey after each set.

MARY:
1. Flutter Kicks
2. Freddie Mercury’s
3. Australian snow angels
4. BBS
5. J Lo‘s

ANNOUNCEMENTS:

COT:
As humans, we will do some crazy things to save our own life or try to sustain it.
As Christians, we do some crazy things to try to save this life we are supposed to be dying too.

“The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.”
‭‭John‬ ‭10‬:‭10‬ ‭ESV‬‬

‬‬“As a result, there was a great famine in the city. The siege lasted so long that a donkey’s head sold for eighty pieces of silver, and a cup of dove’s dung sold for five pieces of silver. One day as the king of Israel was walking along the wall of the city, a woman called to him, “Please help me, my Lord the king!” He answered, “If the Lord doesn’t help you, what can I do? I have neither food from the threshing floor nor wine from the press to give you.” But then the king asked, “What is the matter?” She replied, “This woman said to me: ‘Come on, let’s eat your son today, then we will eat my son tomorrow.’ So we cooked my son and ate him. Then the next day I said to her, ‘Kill your son so we can eat him,’ but she has hidden her son.””
‭‭2 Kings‬ ‭6‬:‭25‬-‭29‬ ‭NLT‬‬

A beautiful end

AO: brickyard
Q: Gmail
PAX: Alice, Natty, Appleseed, Herbie, Gordie, Jim Norris, Simmons, Strings (2.0)
FNGs: None
COUNT: 9
WARMUP:
SSH, cherry pickers, seal clapps, OH clapps, tempo Merkin, squat & reach
THE THANG:
Mosey a bit
200 Merkins OYO
– every break needed = 1 trip up bleachers & back.
Mosey a bit
200 Inverted Rows (cut short for time)
– Every break needed = 50 SSH
(respect to Simmons who made it to 161, smoking Natty in second with only 160)
MARY:
Flutter kicks for a minute
ANNOUNCEMENTS:
Hardship Hill, pancake breakfast Saturday for PHS Band (see slack for details) Simmons said turkey season starts Saturday.
It’s tough to be a Gators fan but Gordie handles it well.
COT:
O death, where is your victory? O death, where is your sting? The sting of death is sin, and the power of sin is the law. But thanks be to God, who gives us the victory through our Lord Jesus Christ. (1 cor. 15:55-57)

My grandmother has passed and I will miss her 😥
www.legacy.com/us/obituaries/name/joan-seagraves-fleming-seider-obituary?id=58083739%26utm_source%3Dfacebook%26utm_medium%3Dsocial%26utm_campaign%3Dobitsharebeta