F3 Knoxville

Tag: Natty

Positive Altitudes

AO: brickyard
Q: Natty
PAX: Natty, DUCKHUNT2005, Herbie, Bail Bonds, Simmons, Chuck
FNGs: None
COUNT: 6
WARMUP: Toy Soldiers, TN rocking chairs, Sumo sqts w/leg flails, chinooks, fwd arm circles, seal claps, OH press, OH claps

THE THANG: run to coffee house and do 20 Bobby Hurleys. Then up brickyard hill…hill 1 perform 10 8ct man makers, run to hill #2 and do 25 HR mkns, hill #3 Apollo Ono’s then back down, hill 2 plank jacks, hill 1 IMP sqt walkers, RR tracks 25 Mtn climbers, then coffee shop for the famed Aussie Nut Knockers. Run to planters for 11’s of derkins and box jumps, lastly some wall high leaps.

MARY: no time

ANNOUNCEMENTS:

COT:your attitude, not your aptitude, determines your altitude

The Super Set

AO: thequacken
Q: DoorKicker (Jud)
PAX: Natty
FNGs: None
COUNT: 2
WARMUP: SSH, Squat Benders, Michael Phelps, stretch on our own

THE THANG: Super Sets x5

Exercise for 5 minutes straight
1 min = Jump roper
1 min = Merkins
1 min = Squats
1 min = LBCs
1 min = Cobras

2 min rest in between each set.

MARY: Lunges for 2 mins

ANNOUNCEMENTS:

COT: Don’t let Pride overcome you. When you do something great, remember it’s because of God.

[lostpearls-otb] AO LAUNCH!

AO: lostpearls-otb
Q: Bail Bonds
PAX: Mermaid, Gmail, Spellcheck, Natty, Colonel (Alex Wallace), Appleseed, Biohack, Mathlete, Tom Tom, flyball, Double-Dip, Matt Slone, Bail Bonds, Strings, Jake Carpenter (Elbow Deep)
FNGs: 1 Jake Carpenter (Elbow Deep)
COUNT: 15
WARMUP:
Tempo Squats and Tempo Merkins

THE THANG:
Ruck Around and Find Out
Headed down the greenway into downtown to the gravel hill for a burnee. Squat hold for the 6.
Meandered our way through town to the 1st Baptist Church hill for Squats at the top and Merkins at the bottom, starting with 7 reps each working down to 1. With a run down the hill and burnee up.
Head back to the AO.

MARY:
No time

ANNOUNCEMENTS:
3/28 Escape Haw Ridge
5/17 Hardship Hill, volunteers are highly needed for setup and tear down, discounts re available to those who can help.

COT:
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
– Ariastotle

*Additional COT info in attached image from the Order of Man.

Pyramid of Pain

AO: brickyard
Q: Gordie
PAX: Natty, Biohazard (Jay Shepherd), flyball, Colonel (Alex Wallace), Appleseed, Simmons, Gmail, Strings, Spokes from Omaha
FNGs: None
COUNT: 10
WARMUP:
SSH, Hillbillies, Overhead Arm claps, Seal claps, windmills, Cherry Pickers, temponsquats, Boogaloop

THE THANG:
Rifle carry CMU to cone
10 BBS with block
NASCAR back
20 Derkins on block
Rifle carry to cone
30 Squats with block
NASCAR back
40 block curls
Rifle carry to cone
50 OHP
Then work back down the list

Apple loop, then repeat pyramid – sub bent over rows for curls. And 60 OHP instead of 50 if you’re a stud!

Wall sit, then 11’s at the planters
Incline merkins + cactus jump squats

MARY: no time

ANNOUNCEMENTS:

COT: We do F3 because we know perseverance builds strength. If our “Christian life” isn’t experiencing perseverance we’re probably not doing it right.
“Show me your 5” – Show me who you’re hanging out with & I’ll show you where your life is headed. Build a band of brothers who make you better.
Prayers for health, healing, safe travels & job searches

365 days of F3

AO: brickyard
Q: Bail Bonds
PAX: fast-n-easy (Nate Votta), Natty, Otis, Biohazard (Jay Shepherd), Herbie, Colonel (Alex Wallace), Bail Bonds, Madoff (SC)
FNGs: None
COUNT: 8
WARMUP:
SSH, OH Claps, Seal Claps, Tie Fighters, Tempo Squats, Mucho Legos, 23 Merkins, X-Factor

THE THANG:
365 yards of travel and 365 Merkins!!
Mosey to track for 27 merkins
Start at 35 yrd line. Run 5 yards, do 4 merkins to endzone. Squats to wait on 6.
Go back down field, lunge walk every 5 yards do 4 merkins. Flutter kicks for the 6.
Run a lap
Burnee every 5 yards do 4 merkins to endzone. LBCs for the 6.
Run a lap.
Run 5 yards do 4 merkins to endzone. BBs for the 6.
Run a lap.
Do 23 merkins.
Run a lap, incorporating running the bleachers on the final stretch.
Hold a plank for the 6.
Go to planters for 11’s of dips and Bonnie Blairs.

MARY:
Go to the flag for shoulder taps, cherry pickers, and some this and that, finishing with Phelps.

ANNOUNCEMENTS:
3/7 Launch of Lost Pearls AO
3/28 Escape Haw Ridge

COT:
Regret.
The feeling associated with doing wrong or missing an opportunity. Sometimes causing the.need for repentance.

II Corinthians 7:9-10 NKJV
[9] Now I rejoice, not that you were made sorry, but that your sorrow led to repentance. For you were made sorry in a godly manner, that you might suffer loss from us in nothing. [10] For godly sorrow produces repentance leading to salvation, not to be regretted; but the sorrow of the world produces death.

Ask for forgiveness when you’rewrong. Apologize. Don’t live with regret. Forgive others. Don’t miss opportunities. Put Christ firat, and let him be your guide.