F3 Knoxville

Tag: Natty

Big Bricks at Brickyard

AO: brickyard
Q: Bail Bonds
PAX: Natty, fast-n-easy (Nate Votta), Colonel (Alex Wallace), Biohazard (Jay Shepherd), DoorKicker (Jud), Spellcheck, Otis, Chitchat (Pana), Bail Bonds
FNGs: None
COUNT: 9
WARMUP:
Cherry Pickers, Lateral Lunges, OH Claps, Seal Claps, Tie Fighters, Tempo Carolona Dry Docks, Triple Threat Lunges, SSH

THE THANG:
3x through:
Rifle carry loop to start
1 minute tabata, 10 second transition with CMU
Squat Thrusters
Curls
CMU Pull through Merkins
Swings
Upright Rows
Right side standing crunch with CMU
Left side standing crunch with CMU
Bent over Row
Boogaloop run

11’s at the Planters
Dips and Bobby Hurleys

MARY:
No time

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
Hebrews 4:16 NLT
[16] So let us come boldly to the throne of our gracious God. There we will receive his mercy, and we will find grace to help us when we need it most.

Be bold in your pursuit of Christ and be bold in your sharing of the faith.

400 Yards of Burpees

AO: brickyard
Q: Bail Bonds
PAX: flyball, Natty, Gordie, Otis, Colonel (Alex Wallace), DUCKHUNT2005, Herbie, Biohazard (Jay Shepherd), DoorKicker (Jud), Bail Bonds
FNGs: None
COUNT: 10
WARMUP:
10 Burpees, SSH, Tie Fighters to and fro, TN Rocking Chairs, OH Claps, Seal Claps, Cherry Pickers, Tempo Merkins, Tempo Squats

THE THANG:
Mosey to the football field.
Bear Crawl 5 yards and do a burpee for 100 yards
Lunge back 5 yards and do a burpee for 100 yards
Run a lap, incorporating running all the bleacher steps
Back to the field for Crunches
Burnee 5 yards and do a burpee for 100 yards
Run 5 yards and do a burpee for 100 yards
Run a lap, incorporating running all the bleacher steps
Back to the field for crunches
Mosey back to AO

MARY:
10 Burpees

ANNOUNCEMENTS:
Escape Haw Ridge coming up March 28th!

COT:
Chadd Wright, 3of7 Podcast, said:
“I hiked the Grand Canyon today. If you have t done it yet, you should…..as soon as possible. I have been many places and have never seen anything like it in terms of landscape. I told my wife, during our hike, ‘I can’t believe we waited this long to do this.’ It’s inexcusable. It made me think of how much we leave on the table in life. How often we pass on the opportunity to create amazing memories….because we’re busy doing things that don’t really matter. Soon enough, it’ll be too late.

Don’t leave life on the table. Bring Glory to God in everything we do. Make memories, because things fail and pass away, but memories last a lifetime. And especially, don’t wait, life is but a vapor, and the days are long but the years are short.

Evens and Odds

AO: brickyard
Q: Colonel (Alex Wallace)
PAX: Gmail, Biohazard (Jay Shepherd), Herbie, Natty, Chitchat (Pana)
FNGs: None
COUNT: 8
WARMUP:
SSH, Motivator from 7, tempo squats, cherry pickers, Moroccan night clubs

THE THANG:
Round 1 perform reps and then run a boogaloop
20, 40, 60, 80, 100, Evens: Merkins/Flutter Kicks single count
10, 30, 50, 70, 90, Odds: Squats/Plank Jacks

Planters for 10 to 5 rep counts
Step ups and dips

Every minute on the minute performed 5 burpees. Went for 7 minutes and on last minute we did 5 man makers.

MARY:
Flutter kicks, hello dollys, scissors, boat/canoe

ANNOUNCEMENTS:

COT: Mental Toughness

1. Mental toughness is when you can find fuel in an empty tank.” – Unknown
2. “The true measure of a man is not how he behaves when things are going well, but how he responds when faced with adversity.” – Unknown
3. “It’s not the load that breaks you, it’s the way you carry it.” – Lou Holtz

These quotes emphasize the importance of resilience, persistence, and the ability to remain strong under pressure. Mental toughness is often about how you respond to challenges, not avoiding them.

[clinton-otb] Rucking Bootcamp

AO: clinton-otb
Q: Bail Bonds
PAX: Gmail, Biohazard (Jay Shepherd), Mathlete, Colonel (Alex Wallace), flyball, Natty
FNGs: None
COUNT: 7
Wearing the ruck for everything.

WARMUP:
SSH
Tempo Squats
Calf Raises
Tempo Merkins

THE THANG:
Ruck to the end of the Greenway and back to the flag.
Apollo Onos

Ruck to the concrete stadium seats.
10 reps to 5:
Alternating Step-ups
Dips

Ruck around the park back to the stadium seats.
10 reps to 5:
Right leg Lateral Step-ups
Left leg Lateral Step-ups
Incline Merkins

Ruck back to flag.

MARY:
Imperial Squat Walkers
Plank Hold
Shoulder Taps
Lunges til time.

ANNOUNCEMENTS:
Forg3 coming up next week.
Escape Haw Ridge is coming up in March.

COT:
MLK: “Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”
This is also a Biblical truth.

Matthew 5:14-16 NLT
[14] “You are the light of the world—like a city on a hilltop that cannot be hidden. [15] No one lights a lamp and then puts it under a basket. Instead, a lamp is placed on a stand, where it gives light to everyone in the house. [16] In the same way, let your good deeds shine out for all to see, so that everyone will praise your heavenly Father.

We need to be that light to those around us and shine where the darkness is. But remember that it’s all for the Glory of God!

Meat Grinder 😂

AO: brickyard
Q: Gmail
PAX: Spellcheck, Colonel (Alex Wallace), Simmons, Bail Bonds, Herbie, Natty, Appleseed, Gordie
FNGs: None
COUNT: 9
WARMUP:
the norm
THE THANG:
21,15,9
Do 21 reps for each exercise below then run a small loop, then 15 reps & loop then 9 reps & loop.
– Thrusters
– side bends – Left
– OHP
– side bends – Right
mosey to track
Burpee mile
25 burpees, 400m run
x 4
Mosey to AO
play with CMU for few minutes
MARY:
some while waiting on 6
ANNOUNCEMENTS:
big bday coming for a very dear brother this Saturday Biohazard (Jay Shepherd)
COT:
Pride ( Notes from church last night, thanks Mouthwash)
Pride is often a blindspot.
1 Peter 5:5 God opposes the proud but gives grace to the humble.
Pride started with the fall of Lucifer. He wanted to be like God and was cast down from heaven.
The devil tempered Adam and Eve with pride, you can be like God.
Pride is thinking too highly of our selves. Our culture encourages the opposite.
“Humility is honestly assessing ourselves in light of God’s holiness and our sinfulness” – CJ Mahaney
When we aren’t thinking of those two, His holiness and our sinfulness, we start becoming proud.
Perspective – who are we comparing ourselves with, others or God.
The cross of Christ is the only thing to bridge the gap of his holiness and our sinfulness
The fruit of pride is when we reject the authority that God has placed over us.
A way for us to grow in humility is to understand who God is more – read our words, study the attributes. When we see God it enables us to have a better assessment of ourselves.
*I’ll add the diagram in comments