F3 Knoxville

Tag: Natty

March Madness

AO: brickyard
Q: Natty
PAX: Gordie, Spellcheck, Switchgrass (Stacy Clark), fast-n-easy (Nate Votta), Otis, Bail Bonds, Natty, Jim Norris, DoorKicker (Jud), Sugar Smacks
FNGs: None
COUNT: 10
WARMUP: Boogaloop, Good Morning Abbeys, shoulder taps, Moroccan night clubs, army cherry pickers, tempo sqts, Thai fighters, windmills, cherry pickers, 21’s with 10 penalty burpees

THE THANG: run to bank and do 25 mogul curb hops then bear crawl around ATM, mosey to coffee shop lot and perform 10 man makers IC, run to Norms Hill do 20 big boys at base, sprint to top do 25 mkns, repeat x 2 then squats at top of hill until 6 is up. Run to back high school lot and partner up. One grabs two bricks whilst the other grabs a basketball. Bball dude dribbles down the lot and back while the brick man does OH press, exchange until 400 oh presses complete. Then run to track and do one lap. Hit the end zone and bear crawl to the 50 yd line, then broad jump 25 yds and lunge the last 25 yds. 6 performs flutters, Bruce lees and Tuesday mornings until last man arrives. Mosey to bleachers and run them, go through tunnel and hit the wall for some Australian nut knockers. Return almost to AO and hop on top a bollard. Do 50 elevated monkey humpers, then 25 fast-n-easy (Nate Votta) cherry pickers, then do some elevated gas pumps. Hit the wall for a one min walk sit

MARY: captain thors, Bruce Lees, crawl up leg sit ups, flutter 8’s

ANNOUNCEMENTS:haw ridge on 3/28 sign up!

COT: Life is a one time offer, use it well

[lostpearls] Ruck and Work

AO: lostpearls
Q: Bail Bonds
PAX: flyball, Natty, Otis, Squatch, Matt Slone, Bail Bonds, Sutton (Wild Thing) 2.0
FNGs: 1 Sutton (Wild Thing) 2.0
COUNT: 7
WARMUP:
Tempo Squats and Tempo Merkins

THE THANG:
Ruck to 1st Baptist Hill and do 2 count lunges at the top, run down. Merkins at the bottom, burnee up. Doing 7 repa top and bottom, working down to 1 rep.
Ruck to the gazebo for 11s of dips and cactus jump squats.
Ruck back to AO.

MARY:
None

ANNOUNCEMENTS:
3/28 Escape Haw Ridge, sign up now and let everyone know on here if you want to ruck or run.

COT:
Discipline equals freedom.
-Jocko

Life keeps moving forward. It doesn’t slow down. We’ll miss it if we aren’t intentional. Set goals. We are responsible for our decisions and how we spend our time. Do it wisely keep God in the center of it all.

James 4:13-16

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.