F3 Knoxville

Tag: Herbie

40 every 40

AO: brickyard
Q: Bail Bonds
PAX: Gmail, Dry Rub, fast-n-easy (Nate Votta), Natty, Biohazard (Jay Shepherd), Manilow (Brent Hunter), Gordie, Spellcheck, Otis, Herbie, Dodger, Appleseed, Jester, DuckHunt
FNGs: None
COUNT: 15
WARMUP:
SSH
Cherry Pickers
Arm Circles
Wind Mils
Tempo Squats
OH Claps
Seal Claps

THE THANG: 10 Manmakers before each round of work
1. MOT is Karaoke
Travel 40 yards for 40 Peter Parkers
Travel 40 yards for 40 triple threat lunges
Burnee to 0 yards
Flutter kicks for the 6
Run 1 lap

2. MOT is Bear Crawl
Travel 40 yards for 40 Carolina Dry Docks
Travel 40 yards for 40 Bobby Hurleys
Burnee to 0 yards
LBCs for the 6
Run 1 lap

3. MOT is Lunges
Travel 40 yards for 40 Merkins
Travel 40 yards for 40 2-count Mtn Climbers
Burnee to 0 yards
Hello Dollies for the 6
Run 1 lap

4. MOT is Super Marios
Travel 40 yards for 40 2-count Shoulder Taps
Travel 40 yards for 40 TN Rocking Chairs
Burnee to 0 yards
Run 1 lap as time allowed

MARY:
No time

ANNOUNCEMENTS:
Tons of prayer requests. Lift up your brothers in prayer.
Several races coming up for people to sign up for.

COT:
Proverbs 13:20 “Walk with the wise, for a companion of fools suffers harm.”
Surrounded yourself with wise men. Stay away from fools. Be a wise man others can look up to. But, be humble, and lead in Christ, surrendering yourself to Him and seek His ways.

IPC 2024 Week 0

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Herbie, Prairie Dog (Trey Barrett)
FNGs: None
COUNT: 4
WARMUP:
Warmup stuff

THE THANG:
– Kalsu – 100 thrusters
– Start the 1-minute EMOM timer
– Perform 5 burpees
– As soon as you finish the burpees, start doing thrusters
– When the timer goes off, do 5 burpees
– Keep repeating this until you finish 100 thrusters
– After 100 thrusters, run 400 meters
– Reverse Kalsu – 100 burpees (would that be Uslak?)
– Start your 100 burpees as soon as you get back
– Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back
– Each time the EMOM timer goes off, 5 thrusters
– Perform burpees in between until you get to 100 burpees
– Workout ends after your 100 burpees
– Record your total time

MARY:
Lay there and groan

ANNOUNCEMENTS:
The Monday AM workout returns starting 9/9 at 0530.
PM workouts will hibernate for the season.

COT:
Why do we do hard things? Because we see value in them.

What is it that we are valuing though? Is it for ourselves or is it for others?

11’s Everywhere!

AO: brickyard
Q: Bail Bonds
PAX: Gordie, Herbie, Spellcheck, A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Jester and DoogieHowser
FNGs: None
COUNT: 8
WARMUP:
SSH
Cherry Pickers
Thai Fighters to and fro
Wind Mills
Tempo Carolina Dry Docks
Tempo Squats
OH Claps
Seal Claps
10 Burpees

THE THANG:
Run a full loop and head to skate park for 11’s of Dips and Step-ups.
Run to the Rock Yard for 11’s with a choice rock of Curls and OH Presses.
Walk with choice rock, while performing tricep extensions, around building.
Drop Rock and run to the splash pad for 11’s of Triple Threat Lunges and Mtn Climbers.
Run to planters for 11’s of Incline Merkins and Split Squats.
Run to football field for 11’s of BB’s and Penguins.
Run to bleachers for 11’s of TN Rocking Chairs at the bottom and Squats at the top.
Run to AO.

MARY:
50 seconds of burpees in cadence until completion.

ANNOUNCEMENTS:
Tons of prayer requests. Lift up your brothers in prayer.
Several races coming up for people to sign up for.
F3 Disc Gold tournament at the OR Mounds course August 31st.

COT:
Burn the ships!
Put away your old man. Follow christ giving him all surrender to your life. Put away the things of this world and strive for products of the spirit.
Galatians 5:19-25

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.