F3 Knoxville

Tag: Simmons

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

Character Counts

AO: brickyard
Q: Natty
PAX: Biohazard (Jay Shepherd), Gmail, Natty, Simmons, Dodger
FNGs: None
COUNT: 5
WARMUP: windmills, tempo squats and merkins, seal claps, OH claps, OH press ups, Thai fighters

THE THANG: mosey to football field
Lunges to sprints back
10 YD 8 ct man makers
20 YD squat jumps
30 YD plank jacks
40 YD merkins
Mot side shuffles
50 YD BBS
60 YD. OH Press
MOT karaoke
70 YD 4 ct Mtn climbers
80 YD flutter kicks
100 YD IMP walkers

Stairs ALL each top row do 5 monkey humpers
Run 3/4 lap then Bernie last stretch

Return to AO

MARY: crab reachers, gas pumps, box cutters, Bruce lees, lbc’s, hello Dollie’s

ANNOUNCEMENTS:

COT: Roman’s 5:3-4.

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!

Decka Fit Mod

AO: brickyard
Q: Gmail
PAX: Bail Bonds, Appleseed, Biohazard (Jay Shepherd), Spellcheck, Roundhouse (Braxton Wright), Herbie, Natty, Simmons, BTU, strings (2.0)
FNGs: None
COUNT: 11
WARMUP:
SSH, OYO
THE THANG:
Run, Work X 10
– Run distance 500M
Stations:
– 60lb Reverse Lunges X 28
– CMU Rows X 160
– Box jump/Step Overs X 20
– 20lb Med ball BBS
– Ski w/ Bands
– BDE Burpees
– 120lb Farmer Carry 100M
– 60lb Shoulder overs X 20
– CMU Nascar 200M
– CMU Blockees X 23
MARY:
No time
ANNOUNCEMENTS:
UnCOVEred next Saturday
COT:
– “Nobody stumbles into a well lived life. It has to be cultivated. Reflection and review are critical.” – Clear
– “You don’t get what you don’t aim at. You might get what you do aim at and your aim might get better as you aim.” – Jordan Peterson

1776 Patriot Games

AO: brickyard
Q: Herbie
PAX: Biohazard (Jay Shepherd), Appleseed, Gmail, fast-n-easy (Nate Votta), Simmons, Colonel (Alex Wallace), Natty, Gordie, Strings, Bruce Lee
FNGs: None
COUNT: 11
WARMUP:
Stretching and Mosey to the track and field

THE THANG:
1776 yard run (1.01 miles)
– 100x Merkins
– 100x LBCs
– 100x Moroccan Night Clubs
– 100x Pull-ups (Reverse Rows)
– 100x Squats
– 100x Mountain Climbers
– 100x Plank Jacks
– 100x Lunges
– 100x Overhead Claps
– 100x Dips
– 100x Leg Scissors
– 100x Step-ups
– 100x American Hammers
– 100x Shoulder Taps
– 100x High Knees
– 100x SSH
100 yard Bear Crawl
76 Burpees

MARY: —

ANNOUNCEMENTS:

COT:
PAX dispersed as they finished. This was a long one. All finished.