Natty – Page 43 – F3 Knoxville

The Wrecktangle

May 27, 2021 Natty

THE SCENE: Humid, clear and lonely
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, Tempo SQTS x10, 5 Burpees OYO, Imp SQT Walkers x 10 IC, Toy Soldiers x 10 IC, Windmills x 10 IC,
THA-THANG:
Mosey to the Football field (aka Wrecktangle)

ROUND 1: In Endzone AM Hammers x 20–> sprint 40 yds to other end of the EZ and do 20 Burpees–> Bear Crawl 30 yds and perform Sumo Sqts with leg lift–> Lunge walk 30 yds and do Imp Walkers x 20–> Broad JMP 30 yds to EZ and do Crunchy Frogs x 20–>Sprint 40 yds opp end of EZ for 4 CT MMakers x 20–> back pedal 30 yds and do 20 MKNS, wheelbarrow with partner 30 yds and do 20 Monkey Humpers IC–> crab walk 30 yds and repeato AM Hammers x 20.
ROUND to repeat same steps in between exercises (bear crawls, lunge walks, broad jmps, etc) but change station exercises (all x 20): 8 CT MMakers, Bobby Hurleys, SSH, BBS, Plank Jacks, Wheelbarrow (2nd partner), High Knee Taps
Mosey to new front steps: Perform step ups through the set, step downs and 5 box jmps, repeato 5 x
do 20 Heel rises over steps
lMARY:
Flutters, Dollies, Tempo SQTS, Gas Pumps, Supermans, Bird Dogs, Good Morning Abbies, Captain Thors
COUNT-OFF & NAME-O-RAMA
Natty, Hamm, Simmons, Tractor
CIRCLE OF TRUST/BOM:
Ecclesiasties3:1-22
MOLESKIN:
Keep praying for Spellcheck’s wife, all travelers, new grads
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Pigs in Zen

May 11, 2021 Natty

THE SCENE: Clear, calm, mildly humid, just right
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Propeller Arm circles (OH, Sides, Fronts) FWD & BWD IC at least 10 each up to 14, Imperial SQT Walkers x 20 IC, Bobby Hurley’s x 20 IC, SSH’S x 25 IC, Toy Soldiers x 10 IC, Tempo SQTS x 10 IC
THA-THANG:
Mosey to football field where we do some 11’s ….1st & 10’s where you start on the 10 yd line, with 10 MKN’s and 1 Burpee, sprint to opposite end zone, mosey back to the 20 and do 9 MKNS, 2 Burpees ……and continue until complete.

Daft Punk’s, 3 rounds of 12 IC
Bleachers Round- 2 steps up, 1 step down (all around and back)
Australian Nut Knockers under the Panther IC x 20
Mosey to Planters plymetric curb hops along the way b/w the pile-ons
11’s: Rd 1= Box Jumps & Incline MKNS Rd 2= Triceps Dips & Derkins
Bear Crawl curb to curb x 6 rounds
Swifty Lap around the AO (large loop)

MARY:
Myrtl’s- forward legs, cross legs, Donkey kicks on all 4’s, Hip circles FWD / BWD x 10 each

Bird Dogs x 10 IC, Superman’s x 10 IC, Boat / Canoe’s

COUNT-OFF & NAME-O-RAMA
Natty, Simmons, Fast-N-Easy, Biohazard, Geppetto, Herbie
CIRCLE OF TRUST/BOM:
Gave the guys 10 tips on finding your Zen. Take time out of your day to slow down. “Think, say, do” Every action is first a thought. Every thought has an intention. Set clear and positive intention to “find zen.”
MOLESKIN:
Prayers for Biohazard’s father-in-law as he goes through tests and for Simmon’s church to find their zen
ANNOUNCEMENTS:

Tuesday Q…but on a Thursday

May 6, 2021 FastandEasy

THE SCENE: 46 for some reason??
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Burpees – purposeful punishment

Shoulder shredder, overhead, cherry picker, chinooks, cherry picker, reverse chinooks, cherry picker, MARS, cherry picker, bakerds, cherry picker

tempo squats

tempo Merkins
THA-THANG:

mosey to the football field and take a lap.

Bear Crawl 10,20,30,40,50 and then back. Stopping on the yard lines and doing that many BBS, next round, Hand release Merkins, then Squats

Man-makers to fill the gap

MARY:
Abs in distress, no touching the ground, Flutter, Box Cutter, Freddie Mercury, Bruce Lee
COUNT-OFF & NAME-O-RAMA
6 HIMs getting better
CIRCLE OF TRUST/BOM:
Don’t be like someone else, be like you!
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Natursize with intention

April 27, 2021 Natty

THE SCENE: Clear and Sexy with a little steam once your heartrate got up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Annies x10 IC (B) and bi-directional, CDD’s x 20 IC, Cheerleaders OYO x 25, Plank Jacks x 20 IC, Tempo Sqts x 10 IC
THA-THANG:
Mosey to football field for 2 rounds of corner to corner

Cone 1- Crucible Mkns x 10, Rd2 BBS x 20
Cone 2- Clerkins x 20 (pure hell), Rd2 Mtn climbers x 20 4 ct.
Cone 3- Shoulder Taps x 30 2 ct. Rd 2- E2K’s x 40 (20 each side)
Mosey to Natty’s trunk for some brick coupons and then to the splash pad
At the pad: 7 rounds, starting with 10 reps and moving up by 10 each round. Run a small circle around the bathroom where you stop to perform each time 25 reps with coupons of: OH Press, Curls, Rows, Double triceps extension and then mosey back to splash pad for each round, rinse and repeato
10 Hurpees (burpee w/ a clap)
20 Derkins on bench
30 Jump squats
40 Monkey Humpers
50 Alt single leg sqts w/ coupons
60 LBC’s
70 Lunges w/ coupons
Return to Natty’s ride to drop off coupons and then on to AO

MARY:
Flutter kicks x 20 IC, Never Cross Dollies x 8 IC, Bird Dog / Hip circles x 10 (B), Supermans x 20 IC, 1 Good Morning Abby
COUNT-OFF & NAME-O-RAMA
Herbie, Simmons, Biohazard & Natty
CIRCLE OF TRUST/BOM:
Be intentional and lift others up with all you do and say. Read Romans 15:5
MOLESKIN:
Pray for Spellcheck and his wife as they travel to Vandy for a round of chemo and prep for transplant
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Positive Ground

April 8, 2021 Natty

THE SCENE: Breezy 50’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s with 10 MMaker penalty, Windmills IC x 9, Cherry Pickers IC x 10, OH Claps (20)–>Seal Claps(20)–>Behind back claps(20)–>Drop to T-Plank arm circles(10 B & both dir) all in cadence
THA-THANG:
Mosey long way to field…stop at stairs with some fwd & bwd steps, sideways (B), heel stretch & 20 heel risers

Run 1 lap around track, go to bleachers for 11’s (Dips & Monkey Humpers) then back to field
EZ- 5 Burpees Broad jumps between ex’s
25 yd line= 25 MKNS
50 yd= 50 BBS
75 yd = 75 Sqt jumps
100 yd= 100 plank jacks
Run lap, bleacher 11’s (incline Mkns / Squats)
ran out of time…so to the field for 100 yds of lunges
Mosey to AO to recover

MARY:
obsolete at Brickyard
COUNT-OFF & NAME-O-RAMA
Simmons, A-Rod, Tractor, Fob, Mr. Wedie, Biohazard, Natty

CIRCLE OF TRUST/BOM:
Positivity–> find your negative tendencies and squash them, hang with positive folks and show gratitude
MOLESKIN:
Prayers for Harrison White’s family following his sudden death
ANNOUNCEMENTS:
Stretch to avoid injury guys