F3 Knoxville

Tag: Spellcheck

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

Six years at the yard

AO: brickyard
Q: Herbie
PAX: fast-n-easy (Nate Votta), Spellcheck, Gordie, Appleseed, Dilbert
FNGs: None
COUNT: 6

WARMUP:
– Baby arm circles x10 each direction IC
– SSH x 25 IC
– Tempo Squat x 10 IC
– Tempo Merkin x 13 IC
– Happy Jacks (5 SSH, 2 Jump squat) x 5
THE THANG:
– Ascending curb crawl (1 to 13 merkins with bear crawl)
– Mosey to back parking lot
– Kracken:
– Three laps around four stations (65 yds x 55 yds square)
– Station 1: Squat, Jump squat, smurf jack x 15
– Station 2: BBS, LBC, Flutter (4ct), x 15
– Station 3: Merkin, CDD, Shoulder taps x15
– Station 4: Mtn Climbers, Peter Parker, Dolly x15 (all 4ct)
– Mosey back to AO
– Burpee Dan in parking lot
– 4 lunge:1 Burpee across parking lot, run back to start
– 4 lunge:2 Burpee across parking lot, run back to start
– 4 lunge:3 Burpee across parking lot, run back to start
– 4 lunge:4 Burpee across parking lot, run back to start

MARY:
– Hurricane Hoedown:
– Flutter kicks with arms up x 20
– Flutter kicks inclined position x 20
– Flutter kicks (5 @4ct) and bbs x 20
– Dealers Choice!
– Dilbert with SSH x75
ANNOUNCEMENTS:
COT: what does F3 mean to you?

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.

Birthday contraptions

AO: brickyard
Q: Spellcheck , Appleseed (Jon Smith)
PAX: Appleseed (Jon Smith), Biohazard (Jay Shepherd), Gmail, Spellcheck, Z-Pack, Natty, Dilbert, Bruce Lee, Strings, Thread, Gmail’s 2.0 / “Hatchet” 🪓
FNGs: 1 Gmail’s 2.0 / “Hatchet” 🪓
COUNT: 11
WARMUP:
Side, straddle, hops, tempo, squats, Ty, fighters, seal, claps, overhead claps,

THE THANG:

The 2.0 Q by Appleseed…

1. Run one lap around track
2. Simon Says: SSH, seal claps, overhead claps, BBS, flutter kicks etc. mess up and do 3 burpees
3. Run a lap
4. Red Light/green light: person calling out red light green light does plank.
Those moving bear crawl. If you get caught move back to start.
5. Run a lap
6. Merkin Tag: one part of field. Kind of like freeze tag except if you get tagged. Do 10 merkins before you get back up.

THE OTHER THANG…

10 AMRAP Centers /w 2 man makers between each.

2 1min Rounds…
CMU curls
CMU forearms
Log run
CMU tug-of-war
CMU shoulder shrugs
Pull-ups & push-ups
CMU squat thrusters
Medicine ball throw
Battle ropes
Sandbag squats

1 30sec round just for fun without man makers

MARY:
20 LBC
10. Superman.
20 Freddie Mercury
9 more Man Makers. (49)

ANNOUNCEMENTS:
Bro Olympics coming up!

COT:
“We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ,”
‭‭2 Corinthians‬ ‭10‬:‭5‬ ‭ESV‬
Everything ends, workouts, and workdays. Everything but Christ. We rushed through life to get finished, to be done, to retire, and we missed the life in between! Life is hidden in Christ look in him to find it! Don’t miss what he’s doing constantly right in front of us!