F3 Knoxville

Tag: Simmons

Cold Merkin Biscuits and Gravy

AO: brickyard
Q: Switchgrass (Stacy Clark)
PAX: Biohazard (Jay Shepherd), Simmons, Appleseed, Gordie, Gmail, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 6
Static stretching, lbc, boogey lap

2:00 AMRAPs of 🐸 jumps, 🌐 jumps, moving merkins, minisucides, BBS, Level 2 Drills

Mini-merkin biscuit of running laps and 25x of merkins, moving merkins, planks, diamond merkins, and hand release merkins

Putting down our pride allows us to hear people’s ideas and views. In return, your giving people and value the respect they deserve. It doesn’t mean we’ll ever get along or agree with people, but it does give us the ability to listen as a tool for understanding.

Battle Ready

AO: brickyard
Q: Natty
PAX: Appleseed, Biohazard (Jay Shepherd), Gmail, Gordie, Simmons, Natty
FNGs: None
COUNT: 6
WARMUP: 21’s and Gmail cheated so we has a 10 Burpee penalty, Windmills, Cherry Pickers, OH claps, Seal claps, behind the back claps, air press, t-plank arm circles
THE THANG:
Round 1: start at AO 25 Hand release MKNS run to 0.0 mile marker for 50 BBS, run to car wash .25 mm 100 imp walkers
Round 2:
AO: 50 Bonnie Blair’s
0.0: 100 2 Ct man makers
.25: 150 SSH
Round 3:
AO: 75 shldr taps
0.0: 150 Am hammers
.25: 200 squats
Round 4:
At AO: 10 burpees and 40 monkey humpers

MARY: no time
ANNOUNCEMENTS: pray for Fast and his widdle ankle, Appleseed and his leggings, all the pregnant wives and for strength in resisting temptation big and small
COT: use the full armor of God when facing temptation Ephesians 6: 10-11

Dilbert VQ

AO: brickyard
Q: Dilbert
PAX: Gmail, Waxjob, Repeat (Todd Reynolds), Colonel (Alex Wallace), Simmons
FNGs: None
COUNT: 8

WARMUP:
Tempo Squats 10
Arm Circles 10 each direction
SSH 30
Imperial squat walkers 10

THE THANG:
Mossey to the gridiron
Lunge to the 15 yard line
Run to end zone
1 jump squat (touch the ground)
Lunge to 15 yard line
Run to end zone
10 Burpees
Repeat to 10 jump squats and 1 Burpee

MARY:
Mossey to the planters
1 box jump
10 step ups (2 count)
Repeat to 10 box jumps and 1 step up

1 min plank 10 Merkins during
1 min plank 10 Merkins during

ANNOUNCEMENTS:
gmail had announcements

COT:
What does Immanuel mean in Hebrew? God is with us.

We hear Immanuel a lot at Christmas time, God is with us. But, remember He is with us always, not just at Christmas.

He is no longer a baby in the manger as the secular world would like to keep him there.

He is not some far off diety who is not involved in our lives.

He is the maker of heaven and earth, the one who holds all things, mighty God… 

And He is with us…..lets not forget that as we move into the new year.

Deuteronomy 31:8 The Lord himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged.”

Prayer
Those who are not feeling well
Those who will be traveling in the near future

See and do

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Spellcheck, Appleseed, Lizzy, Herbie, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Simmons, Gordie, Natty
FNGs: None
COUNT: 9
WARMUP: windmills, squats, LBC, overhead, seal, Moroccan, long lap

THE THANG: apparently quite confusing???

10yrd breakdowns with partners
-Partner 1 10 merkins/ 1 burpee, then run to end and call out partner and SSH till partner joins
-Partner 2 SSH to fail until called out, then 10merkins/ 1 burpee. Then join partner
-Wheelbarrow across the grass field, run back to next 10yrd marker and repeat adding 1 burpee each time.
-When at the grass field, swap wheelbarrow with partner

There was only 7 increments, so top number was 10merkins/ 7burpees

We got off course so we had to do MM to reset the standard a few times.

10 count slow mountain climbers

MARY: flutter kick

COT: realize your issues are not as bad as you may make them out to be. Sometimes our issues just need to be solved or resolved. There is always someone there that can put it in perspective.