F3 Knoxville

Tag: Simmons

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.

Farmer Digger

AO: brickyard
Q: Gmail
PAX: Natty, Simmons, Spellcheck, fast-n-easy (Nate Votta), Gordie, Drop Zone, Biohazard (Jay Shepherd), Dilbert
FNGs: None
COUNT: 9
Warm-up
Side Straddle Hops Toy Soldiers
Cherry Pickers Claps: OH, Front
Arm Circles Merkin Jacks (split at the bottom)
The Thang
Series W/ CMU – 4 rounds
10 Grave Diggers IC on 4 count
10 lunges out OYO Single count
Bear crawl back
run a lap, light mary waiting on 6
Dora: Exercises & Farmer Carry
125 Presses (standing)
250 Rows
500 Bench Presses (lay on back)

Mary
CMU Side Bends J-LO
Flutter Kicks CMU OH Merkin Manmakers (pull CMU through)
ANNOUNCEMENTS:
2.0 W/O this Saturday. bring them young boys if you got em. we’ll split after the warm-up and come back together for the COT.
COT:
“To give anything less than your best, is to sacrifice the gift.” -Steve Prefontaine – He was an American long distance runner who set every distance record between 2k – 10k meters between 1973 – 75. Died at age 24 after driving home from a party. Colossians 3:23 Bible Verse Sign | Whatever You do, Work at it with All Your Heart, as Working for The Lord, not for Men.

September Metric

AO: brickyard
Q: Gmail
PAX: Herbie, Natty, Biohazard (Jay Shepherd), Simmons, Spellcheck, fast-n-easy (Nate Votta), Drop Zone, Switchgrass (Stacy Clark), Gordie, Lizzy, Appleseed (Jon Smith), Strings
FNGs: None
COUNT: 13
WARMUP:
SSH. Cherry pickers . M. Phelps , tempo squats and merkins.
THE THANG:
September Metric – see September Newsletter
MARY:
Flutter Kicks and Hello Dollies
COT:
“Maintain a margin of safety. If your life is designed only to handle the expected challenges, then it will fall apart as soon as something unexpected happens to you. Always be stronger than you need to be. Leave room for the unexpected.” – James Clear

What?

AO: brickyard
Q: A-Rod (Nate Peterson)
PAX: Biohazard (Jay Shepherd), Simmons, fast-n-easy (Nate Votta), Slabs, Drop Zone, Swamp Thing (Jared Selph), Macafee
FNGs: None
COUNT: 8
WARMUP:
SSH x 30 IC
MARs x 20 IC
ISW x 20 IC
OHC x 20 IC
THE THANG:

Route 66 off-ramp- 1-11 Burpees. Start at one burpee at power pole by AO. Add burpee as make loop to back lot. Total of 11 burpees.

Burpee Broad Jump length of rec building.

Exercise in a square (move to each point and do the reps of exercise at all four corners).
Rd 1 – 10 burpees
Rd 2 – 20 lunges
Rd 3 – 30 Imperial Walkers
Rd 4 – 40 Push-ups
Rd 5 – 50 Plank Jack

MARY:
50 Squat

ANNOUNCEMENTS:

COT:
There was always a variable. First the snake, then murder, then a flood, etc etc. Every time we were saved because we were loved by our creator. Then Jesus came. He was a variable that we tried to kill. But that was his mission. We didn’t know what to do with him, so we tried to remove him. He came back. Just like always, he came back because He loves His creation. He knows what to do with us. What will you do with Jesus?