F3 Knoxville

Tag: Otis

40 every 40

AO: brickyard
Q: Bail Bonds
PAX: Gmail, Dry Rub, fast-n-easy (Nate Votta), Natty, Biohazard (Jay Shepherd), Manilow (Brent Hunter), Gordie, Spellcheck, Otis, Herbie, Dodger, Appleseed, Jester, Duck Hunt
FNGs: None
COUNT: 15
WARMUP:
SSH
Cherry Pickers
Arm Circles
Wind Mils
Tempo Squats
OH Claps
Seal Claps

THE THANG: 10 Manmakers before each round of work
1. MOT is Karaoke
Travel 40 yards for 40 Peter Parkers
Travel 40 yards for 40 triple threat lunges
Burnee to 0 yards
Flutter kicks for the 6
Run 1 lap

2. MOT is Bear Crawl
Travel 40 yards for 40 Carolina Dry Docks
Travel 40 yards for 40 Bobby Hurleys
Burnee to 0 yards
LBCs for the 6
Run 1 lap

3. MOT is Lunges
Travel 40 yards for 40 Merkins
Travel 40 yards for 40 2-count Mtn Climbers
Burnee to 0 yards
Hello Dollies for the 6
Run 1 lap

4. MOT is Super Marios
Travel 40 yards for 40 2-count Shoulder Taps
Travel 40 yards for 40 TN Rocking Chairs
Burnee to 0 yards
Run 1 lap as time allowed

MARY:
No time

ANNOUNCEMENTS:
Tons of prayer requests. Lift up your brothers in prayer.
Several races coming up for people to sign up for.

COT:
Proverbs 13:20 “Walk with the wise, for a companion of fools suffers harm.”
Surrounded yourself with wise men. Stay away from fools. Be a wise man others can look up to. But, be humble, and lead in Christ, surrendering yourself to Him and seek His ways.

CMU Fun

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: fast-n-easy (Nate Votta), Gmail, Spellcheck, Colonel (Alex Wallace), Otis, Appleseed, Gordie
FNGs: None
COUNT: 9
WARMUP: baby arm circles, tempo merkins, tempo squats, cherry pickers, toy soldiers

THE THANG: 150, 50, 25 partner up
1 does
Boogaloop
Other partner does
Merkins
Squats
Rows
OH press
Curls
Nose busters
BB

10 burpees between sets

MARY:

ANNOUNCEMENTS:

COT: “no one cares!” Quit complaining and just show up – David Goggins.

Archives

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Simmons, Roundhouse (Braxton Wright), Gmail, Appleseed, Spellcheck, Gordie, Otis, Bail Bonds
FNGs: None
COUNT: 9
WARMUP:

The THANG

PLANTERS 11’s step ups & incline Merkins

Wall squats

Mosey to Football field
Lunge 25
Bear crawl 50
High knee 75
Frog jump 100yd line
Run back
Rinse & Repeat

London Bridge
To the 50

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

Corners do until each person has completed 10 burpees each round
Rd 1 Merkins
Rd2 squats
Rd3 Bobby Hurley
Rd4 Big Boys
Rd5 Jump Knee tucks
Rd6 Apolo ohnos
Rd7 flutter kicks
Rd8 Carolina dd
Rd9 American hammers

MARY: flutter kicks and ring of fire

ANNOUNCEMENTS:

COT: “If you wrote a book right now about your life, and you gave it to someone. Would it change their life for the better? If not, you’ve got to get to work!” – David Goggins

Coffee Ruck

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, KFC, Gordie, Spellcheck, Otis, Z-Pack
FNGs: None
COUNT: 6
WARMUP:
One lap around the track at the park

THE THANG:
Ruck to Dunkin on Broadway, cross the street, ruck through a neighborhood back to the AO.

MARY:
No

ANNOUNCEMENTS:
Marine Mud Run on August 31.
Iron PAX starts September 2. Quacken will do Iron PAX workouts on Wednesdays.

COT:
Corrie ten Boom, an inspiring story of courage , faith, and forgiveness. Check out her story and book, “The Hiding Place.”

Q recovery

AO: brickyard
Q: Spellcheck
PAX: Bail Bonds, Gmail, Herbie, Natty, Otis, Simmons, Spellcheck
FNGs: None
COUNT: 7
WARMUP:
Oil cans
Cherry pickers
Tennessee rocking chairs
Overhead claps
Seal claps
Tempo Merkins

THE THANG:
Mosey 200
Overhead claps, flutter kicks, Side straddle hops
Mosey 200
Dips, Freddie Mercury’s, Squats
Mosey 200
Derkins, LBC’s, Step ups
Mosey 200
Merkins, X factors, Lunges
Mosey 200
Burpee‘s, Big boy sit ups, Bulgarian split squat (5)
Mosey 200
pull-ups, walk the step ups, Captain Thors
Bear crawl, one minute one push-up on each curb

MARY:
Hello Dolly
Jose

ANNOUNCEMENTS:

COT:
Have you considered Christ?
There is never been a man more determined, tough, gritty, and compassionate!