F3 Knoxville

Tag: Switchgrass (Stacy Clark)

Arc of the Covenant

AO: brickyard
Q: Natty
PAX: Switchgrass (Stacy Clark), Herbie, Colonel, Gmail, Bail Bonds, Spellcheck, Gordie, Jim Norris, Biohazard (Jay Shepherd), Natty
FNGs: None
COUNT: 10
WARMUP:Willy mays hays, Thai fighters, michael Phelps, tempo sumo squats, tempo mkns, imperial squat walkers, cherry pickers, toy soldiers

THE THANG:2.5 rounds: around football field, side shuffle to right 100 yds, Bernie end zone, side shuffle left 100 yds, bear crawl e zone, do 25 Big Boys, run lap around track, hit the stairs and do 10 monkey jumpers at the top of each stair set, mosey to 100 yd dash start and do 25 mkns, do 100 yd dash and repeato. Final end zone changes each time: 2nd is lunges, 3rd is broad jumps. Return to AO

MARY: plank jack mkns, flutters

ANNOUNCEMENTS:

COT:Behold, I’m standing at the door knocking, if your heart is open to hear my voice, and you open the door within, I will come into you and feast with you, and you will feast with me. Revelation 3:20

March Madness

AO: brickyard
Q: Natty
PAX: Gordie, Spellcheck, Switchgrass (Stacy Clark), fast-n-easy (Nate Votta), Otis, Bail Bonds, Natty, Jim Norris, DoorKicker (Jud), Sugar Smacks
FNGs: None
COUNT: 10
WARMUP: Boogaloop, Good Morning Abbeys, shoulder taps, Moroccan night clubs, army cherry pickers, tempo sqts, Thai fighters, windmills, cherry pickers, 21’s with 10 penalty burpees

THE THANG: run to bank and do 25 mogul curb hops then bear crawl around ATM, mosey to coffee shop lot and perform 10 man makers IC, run to Norms Hill do 20 big boys at base, sprint to top do 25 mkns, repeat x 2 then squats at top of hill until 6 is up. Run to back high school lot and partner up. One grabs two bricks whilst the other grabs a basketball. Bball dude dribbles down the lot and back while the brick man does OH press, exchange until 400 oh presses complete. Then run to track and do one lap. Hit the end zone and bear crawl to the 50 yd line, then broad jump 25 yds and lunge the last 25 yds. 6 performs flutters, Bruce lees and Tuesday mornings until last man arrives. Mosey to bleachers and run them, go through tunnel and hit the wall for some Australian nut knockers. Return almost to AO and hop on top a bollard. Do 50 elevated monkey humpers, then 25 fast-n-easy (Nate Votta) cherry pickers, then do some elevated gas pumps. Hit the wall for a one min walk sit

MARY: captain thors, Bruce Lees, crawl up leg sit ups, flutter 8’s

ANNOUNCEMENTS:haw ridge on 3/28 sign up!

COT: Life is a one time offer, use it well

Serving Up Biscuits and Rocks

AO: brickyard
Q: Switchgrass (Stacy Clark)
PAX: Otis, Appleseed, Gmail, Bail Bonds, Gordie, Natty, Switchgrass (Stacy Clark), Colonel (Alex Wallace), Alice
FNGs: None
COUNT: 9
Static stretching and walking lunges for warm-up.

Hand release merkins mini-biscuit at splash pad.
70× hand release merkins with 10 laps.

200x curls, triceps, squats with rocks while partner bernies and runs with rock then switching out.

Walking lunges back to AO.

COT:

Forgiveness is never a one time thing. It must be executed all the time to prevent bitterness and jealousy from destroying us and other people. From that the peace of Christ is guarding our hearts and minds, saving us from our own destructive behaviors.

EOY BOMBS

AO: brickyard
Q: Herbie
PAX: A-Rod (Nate Peterson), Simmons, Bail Bonds, Gmail, Switchgrass (Stacy Clark), DUCKHUNT2005, Jim Norris, Pana
FNGs: None
COUNT: 9
WARMUP:
– 20x SSH
– 12x Tie Fighters (forward and backward)
– Little of this/that
– 10x Tempo Squats

THE THANG:
– Mosey to the splashpad
– Partner up – P1 does the exercise, P2 runs the loop, flapjack
– BOMBS (combine partner reps to complete total rep count)
– 50x Burpees
– 100x Overhead claps (4 count)
– 150x Merkins
– 200x BBS
– 250x SSH (4 count)
– Mosey back to the flag

MARY:
– 15x Flutter Kicks
– 5x Captain Thor
– 20x Australian Snow Angel

ANNOUNCEMENTS:
– 1/1 Polar Plunge
– 1/4 Smokey’s Convergence

COT:
As we head into the new year, choose to do the hard. We do not have to wait until the new year to change our lives. Daily, choose to be the man your family, friends, church, community, and work need you to be.

Santa’s Helpers

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: fast-n-easy (Nate Votta), Natty, Colonel (Alex Wallace), Switchgrass (Stacy Clark), Herbie, Bail Bonds, Appleseed, Spellcheck
FNGs: None
COUNT: 9
WARMUP: arm circles, oh claps, seal claps, tempo squats, cherry pickers, stretch

THE THANG: Sandbag workout partner 2 sets
10 lateral burpees

10 throws
20 Plank pulls
30 Bradford press

Carry the green way

5 OH press
10 Rows
15 Squats
5 Burpees

Carry with partner

COT:

“Discipline is choosing between what you want now and what you want most.”
Abraham Lincoln

– DOING WHAT NEEDS TO BE DONE EVEN WHEN YOU DON’T FEEL LIKE DOING IT.