F3 Knoxville

Tag: Spellcheck

Code 11

AO: brickyard
Q: Gordie
PAX: Gmail, Biohazard (Jay Shepherd), Natty, Appleseed, Spellcheck, Cover-Up
FNGs: None
COUNT: 7
WARMUP:
21s
failed above, so 10 burpees
15 Imperial Walkers IC
10 Toy Soldiers IC
10 Windmills IC
10 Overhead Arm Claps IC
10 Tempo Squats IC

THE THANG:
11s on the bleachers with Derkins & squats
10 Mike Tysons IC
11s on the track; merkins and BBS at each 1/2 lap
11s at the planters; Bulg split squats & dips
MARY:
LBCs
Captain Thors
ANNOUNCEMENTS:
Hopefully nobody gets a black toe out there today
COT:
Sometimes we can be focused on our own needs when God is trying to use us to meet someone else’s. Every man should have a mentor and a mentor, someone pouring wisdom into us and someone in our lives that we can pour into.

Deckorama

AO: brickyard
Q: Lizzy
PAX: Appleseed, Natty, Spellcheck
FNGs: None
COUNT: 4
WARMUP: tempo squats, lbc, Michael Phelps, cherry pickers
THE THANG: deck of cards with lunges, burpees, merkins, squats
MARY: none
ANNOUNCEMENTS:
COT:we had a really awesome convo about how taking one day with discipline can change your life for the better, and one day can change it for the negative

Blown Away

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Natty, Spellcheck
FNGs: None
COUNT: 3
WARMUP: SSH, LBAC, Tempo Squats, Stretching

THE THANG:
Modified workout
Deck of Cards
Aces – Burpees
Hearts – Merkins
Spades – BB
Clubs – Squats
Diamonds – Lunges

To the track
1 HIM carried Sand Bag around track while
Others did exercises and ran to catch up with sand bag and then did a handoff

Exercises 20 reps:
Merkins
BB
Squats

MARY:
Flutter kicks, Freddie mercury’s, hello dolly’s, Bruce Lee’s, Superman, J-Lo, side crunches

ANNOUNCEMENTS:
COT: “opportunity is missed by most people because it is dressed in overalls and looks like work” – Thomas Edison

Sand Bag Fun

AO: brickyard
Q: Biohazard (Jay Shepherd) , Dilbert, Gordie
PAX: A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Dilbert, Appleseed, Herbie, Gordie, Spellcheck
FNGs: None
COUNT: 8
WARMUP:
Stuff

THE THANG
Partner up
2 miles with some sand bag fun
Track with sandbag
Lap 1
    tosses each person
Lap 2
    squats EP
Lap 3
    Lateral pulls EP
Lap 4
     Lunges EP
Lap 5
      shoulder press EP
Lap 6
      rows EP
Lap 7
      power cleans
Lap 8
      4 ct Flutter kick

MARY: flutter kicks, hello dolly, cap’n Thor

COT: Go fast, go alone.
Go together, go FAR

July/ December Metric

AO: brickyard
Q: Gmail
PAX: Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Appleseed, Colonel (Alex Wallace), Spellcheck, strings, bruce Lee and Forest (Birmingham)
FNGs: None
COUNT: 9

WARMUP: ssh, cherry pickers, toy soldiers, tempo Merlin and squats, little mosey.
THE THANG: the metric, see your newsletter.
MARY: flutter kicks, jalos
ANNOUNCEMENTS: convergence at big ball in January!
COT see photo in comments