F3 Knoxville

Tag: Simmons

The return of Lizzy

AO: brickyard
Q: Lizzy
PAX: Biohazard (Jay Shepherd), Appleseed, fast-n-easy (Nate Votta), Simmons, Natty, Switchgrass (Stacy Clark), Drop Zone, Gmail
FNGs: None
COUNT: 9
WARMUP:
yes
THE THANG:
up and down field
backwards up bleachers
repeat
MARY:

ANNOUNCEMENTS:
EFHR
COT:

Better late than never

AO: brickyard
Q: Natty
PAX: Appleseed, Biohazard (Jay Shepherd), Drop Zone, fast-n-easy (Nate Votta), Gmail, Gordie, Natty, Simmons, Spellcheck
FNGs: None
COUNT: 9

WARMUP:

Tempo squats, tempo mkns, tennessee rocking chairs, toy soldiers, OH claps, seal claps

THE THANG:

Run to life house do 20 Bobby Hurleys

Run to back lot with 4 stations running in between each completed ex (3 rounds) Partner up

Round 1
25 burpees
50 plank jacks
75 step ups
100 Mtn climbers

Round 2
25 bbs
50 T merkins
75 toe taps
100 SSH

Round 3
25 Superman’s
50 American Hammers
75 moguls
100 high knees

Run back to AO lunging part of the way

Planters:
11’s Derikins & Dips

Wall sits X 1 min
Australian nut knockers X 15

MARY:
Gas pumps, box cutters, Freddy Merck’s, flutters, hello Dollie’s, Bruce Lees, boat canoe
J-lo’s

ANNOUNCEMENTS:

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