F3 Knoxville

Tag: Simmons

Birthday BOMBS

AO: brickyard
Q: Herbie
PAX: A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Simmons, Red Dog (Clifford Boyle), flyball, Bail Bonds, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Oilcan
– Overhead claps
– Seal claps
– Little of this and a little of that

THE THANG:

47 Manmakers interspersed throughout the workout

Brickyard bearcrawl to 10

Mosey to the splashpad

BOMBS
– 50 Burpees
– 100 overhead claps 4ct
– 150 Merkins
– 200 BBS
– 250 Squats

Mosey to the planters

11s – inclines and lunges 2ct

MARY:
– Captain Thor to 5
– Flutter 10 4ct
– Tuesday morning 10
– Superman 10
– Plank to time

ANNOUNCEMENTS:

COT:
Whether you think you can or think you can’t you are right. Henry Ford

Easter Egg Hunt

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Herbie, Appleseed, Simmons, fast-n-easy (Nate Votta), Natty, flyball, Elbow Deep, Otis, Gmail, Chuck, Bruce Lee
FNGs: None
COUNT: 12
WARMUP:
Arms, Legs
THE THANG:
Easter Egg hunt
Roll a dice to the numbered station
Burpees, Incline Merkins, Rock pile, bleachers, 11’s, SB Throws

MARY: captain Thors, Flutter kicks

ANNOUNCEMENTS:

COT: gratefulness & gratitude

A beautiful end

AO: brickyard
Q: Gmail
PAX: Alice, Natty, Appleseed, Herbie, Gordie, Jim Norris, Simmons, Strings (2.0)
FNGs: None
COUNT: 9
WARMUP:
SSH, cherry pickers, seal clapps, OH clapps, tempo Merkin, squat & reach
THE THANG:
Mosey a bit
200 Merkins OYO
– every break needed = 1 trip up bleachers & back.
Mosey a bit
200 Inverted Rows (cut short for time)
– Every break needed = 50 SSH
(respect to Simmons who made it to 161, smoking Natty in second with only 160)
MARY:
Flutter kicks for a minute
ANNOUNCEMENTS:
Hardship Hill, pancake breakfast Saturday for PHS Band (see slack for details) Simmons said turkey season starts Saturday.
It’s tough to be a Gators fan but Gordie handles it well.
COT:
O death, where is your victory? O death, where is your sting? The sting of death is sin, and the power of sin is the law. But thanks be to God, who gives us the victory through our Lord Jesus Christ. (1 cor. 15:55-57)

My grandmother has passed and I will miss her 😥
www.legacy.com/us/obituaries/name/joan-seagraves-fleming-seider-obituary?id=58083739%26utm_source%3Dfacebook%26utm_medium%3Dsocial%26utm_campaign%3Dobitsharebeta

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

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