F3 Knoxville

Tag: Natty

Choose Your Own Adventure

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), Butterfly (Duncan Johnson), vanilla, Spellcheck, Natty, Wedding Singer
FNGs: None
COUNT: 7
WARMUP:
SSH, Arm Circles, Michael Phelps, Squat and Reach, Hamstring stretch, Rockettes, Merkins

THE THANG:
Choose your own adventure style lap around the park. Stations has 3 sets of exercises that had a hard and an easy option for each set followed by a run of some sort. The two middle stations were repeated on the way back

Near the lawn:
20x Ranger Merkins/Seal Claps
Lunges/Squats
Freddy’s/Dolly’s

Big Ball:
10x Pull Ups/Superman’s
20x Toe Tap/Incline Merkins
30x Squats/Calf Raises

Bridge:
20x Decline/Regular Merkins
Split Squats/Lunges
BBS/LBC

Ramp:
20x Merkins/Cobras
Squat Jumps/Sumo Squats
American Hammers/LBC

MARY:
Ab circle for last 3 minutes

ANNOUNCEMENTS:
None

COT:
Shared a bit on the significance of Easter, particularly why Jesus had to die and had to rise again. Jesus death was in our place as the recipient of the penalty we deserved and His resurrection proved Him to be more than just another man to die on a cross

Groundhog Day

AO: brickyard
Q: Gmail
PAX: Drop Zone, Crayola, Natty, fast-n-easy (Nate Votta)
FNGs: None
COUNT: 5
WARMUP:
Shoulder Taps, squat & reach, Claps: OH & Front, Tie Fighters-Arm Cirlcles
THE THANG:
Bill Murray aka Groundhog Day from F3 Charleston
10 rounds of
10 burpees
10 merkins
10 squats
10 big boi situps
400m lap
MARY:
Shoulder Taps
J-LOs
Flutter Kicks
Freddy Mercury
Stretching
ANNOUNCEMENTS:
Escape from Haw Ridge – April 5th
GTE Ruck Event April 27-28th
COT:
“Don’t fear failure. Not failure, but low aim, is the crime. In great attempts it is glorious even to fail.” – Bruce Lee

Where are you achieving goals of low aim? Where can we aim higher?

Do what you hate…and bring a phone

AO: brickyard
Q: Appleseed
PAX: Appleseed, Drop Zone, fast-n-easy (Nate Votta), Gmail, Spellcheck, Switchgrass (Stacy Clark), Natty
FNGs: None
COUNT: 7
WARMUP:

Toy soldiers, windmills, little bit of this and that, SSH

THE THANG:

Mosey to start of greenway
Run greenway, stop every 1/4 mile do 30 or 15 merkins, end 1 mile with 10 burpees, turn around and run back, stop every 1/4 mile and do 30 or 15 BBS

MARY:

Hello Dollies, LBC, Freddie mercury, some other ones I can’t remember.

ANNOUNCEMENTS:

COT:

Open your eyes to those around you. Who does Jesus want you too see and help today

Better late than never

AO: brickyard
Q: Natty
PAX: Appleseed, Biohazard (Jay Shepherd), Drop Zone, fast-n-easy (Nate Votta), Gmail, Gordie, Natty, Simmons, Spellcheck
FNGs: None
COUNT: 9

WARMUP:

Tempo squats, tempo mkns, tennessee rocking chairs, toy soldiers, OH claps, seal claps

THE THANG:

Run to life house do 20 Bobby Hurleys

Run to back lot with 4 stations running in between each completed ex (3 rounds) Partner up

Round 1
25 burpees
50 plank jacks
75 step ups
100 Mtn climbers

Round 2
25 bbs
50 T merkins
75 toe taps
100 SSH

Round 3
25 Superman’s
50 American Hammers
75 moguls
100 high knees

Run back to AO lunging part of the way

Planters:
11’s Derikins & Dips

Wall sits X 1 min
Australian nut knockers X 15

MARY:
Gas pumps, box cutters, Freddy Merck’s, flutters, hello Dollie’s, Bruce Lees, boat canoe
J-lo’s

ANNOUNCEMENTS:

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