F3 Knoxville

Tag: Natty

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

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

Deckorama

AO: brickyard
Q: Lizzy
PAX: Appleseed, Natty, Spellcheck
FNGs: None
COUNT: 4
WARMUP: tempo squats, lbc, Michael Phelps, cherry pickers
THE THANG: deck of cards with lunges, burpees, merkins, squats
MARY: none
ANNOUNCEMENTS:
COT:we had a really awesome convo about how taking one day with discipline can change your life for the better, and one day can change it for the negative