F3 Knoxville

Tag: Natty

Stadium Ruck

AO: thequacken
Q: Z-Pack
PAX: Herbie, Natty, Otis, Gmail, FixerUpper, Z-Pack
FNGs: None
COUNT: 6
WARMUP:
Lap at park

THE THANG:
Rucked the CHS stadium steps with 50 merkins thrown in.

MARY:
Ruck pull throughs

ANNOUNCEMENTS:

COT:
F3 mission, Credo, and 5 core principles

Fitness – the benefits of resistance training.

Complacency No Mo

AO: brickyard
Q: Natty
PAX: Biohazard (Jay Shepherd), Appleseed, Bail Bonds, Chitchat (Pana), Herbie, Jim Norris, Natty, Oscar, Simmons, Strings
FNGs: None
COUNT: 10
WARMUP: all IC: 20 SSH, 20 Toy Soldiers, 10 Donkey Kicks (B), Leg circles on all 4’s 10 (B), Tennessee Rocking Chairs x 10, Tempo Sumo Squats. 20, Windmillsx20

THE THANG: mosey to tha back 4 rounds of fun. After each round add a lap around track for the # of the round.
Rd 1: 20 Australian Nut Knockers, 30 plank jacks, 40 lunges, Rd 2: 20 MKNs, 30 shoulder taps, 40 squat jumps, Rd 3: 20 BBS, 30 Freddy mercs, 40 Flutters, Rd 4: 20 Bonnie Blair’s, 30 Apollo Ohno’s 40 SSH

MARY: mosey to AO

ANNOUNCEMENTS:

COT:don’t be complacent in your life, there’s always room to grow at work, at home, in faith, fitness, and fellowship…then do 10 burpees

Keep Movin

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Colonel (Alex Wallace), Appleseed, A-Rod (Nate Peterson), Natty, Herbie, Chuck Munsey, Bail Bonds, Spellcheck, Gordie, Chit Chat, Strings
FNGs: None
COUNT: 12
WARMUP: SSH, Cherry pickers, arm circles, tempo squats

THE THANG:

Follow the Leader
Lunge 25
Skip 50
High knee 75
Frog jump 100yd line
Run back
Rinse & Repeat

Run a lap, run2, run 3, run 2, run 1
10 burpees
20 merkins
30 squats

Monkey in the Middle
Everyone on a corner
1 to the middle
5 Burpees

Corners do until each person has completed 5 burpees each round
Rd 1 Merkins
Rd2 squats
Rd3 Bobby Hurley
Rd4 Big Boys
Rd5 Jump Knee tucks
Rd6 Apolo ohnos

COT:

Discipline is the bridge between goals and accomplishments.

I picked it up late

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Natty, Simmons, Herbie, Chit-Chat
FNGs: None
COUNT: 6
WARMUP:
The “Herbie” oil cans
Tempo squats
Windmills
Little baby arm circles
This/that/whiffle ball bat

THE THANG:
Simple 21 merkins/bbs just a good 100yrds apart

We had to stop and give Chit-Chat a brickyard
Christmas gift.
Brickyard Bearcrawl 7ct

MARY:
Abs of steel
100 flutters
75 dolly’s
50 box cutter
25 Bruce Lee

ANNOUNCEMENTS:
Polar plunge is upcoming!

COT:
Do not embrace the material and physical, embrace that the lord was born.
2025 – challenge yourself to grow with the lord. Physical improvements and mental improving your life are very important, but look to grow with Jesus just as excitingly as you would if you were trying a new diet or exercise.

Santa’s Helpers

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: fast-n-easy (Nate Votta), Natty, Colonel (Alex Wallace), Switchgrass (Stacy Clark), Herbie, Bail Bonds, Appleseed, Spellcheck
FNGs: None
COUNT: 9
WARMUP: arm circles, oh claps, seal claps, tempo squats, cherry pickers, stretch

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
5 Burpees

Carry with partner

COT:

“Discipline is choosing between what you want now and what you want most.”
Abraham Lincoln

– DOING WHAT NEEDS TO BE DONE EVEN WHEN YOU DON’T FEEL LIKE DOING IT.