F3 Knoxville

Tag: Switchgrass (Stacy Clark)

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.

Good ain’t Great!

AO: brickyard
Q: Natty
PAX: Gordie, Biohazard (Jay Shepherd), Gmail, Natty, Herbie, Simmons, Switchgrass (Stacy Clark), DUCKHUNT2005, Jim Norris
FNGs: None
COUNT: 9
WARMUP:Thai fighters, t-plank arm circles, OH press, seal claps, OH claps, chinooks, army cherry pickers

THE THANG: run to lifehouse lot and hold plank, then tempo merkins
Run to backlot Pair up with 4 stations / 3 rounds exercises: 25 burps, BBS, Superman’s, 50 plank jacks, mkns, am hammers, 75 forward hop overs, toe taps & moguls; 100 Mtn climbers, high knees, SSH’s
MARY: gas pumps, box cutters, hello Dollie’s, Bruce lee’s

ANNOUNCEMENTS:
Switch on TG or run the Regal 5K with Natty and Mr. Wedgie
COT: Good is the enemy of great. 2 Peter 1:5-7

Suicides

AO: brickyard
Q: Appleseed
PAX: Gmail, Biohazard (Jay Shepherd), Appleseed, DUCKHUNT2005, Colonel (Alex Wallace), Simmons, Switchgrass (Stacy Clark), Natty, Chuck
FNGs: None
COUNT: 9
WARMUP:

F3 workout: Suicide

20 x 3 count side straddle
Cherry pickers
Little bit of this
Toy soldiers
Tempo

THE THANG:

Brickyard Bearcrawl

Suicides
Each parking line and back
3 exercises – 20 reps – merkins, squats, BBS

Round 2
3 exercises – 20 reps – Carolina dry docks, lunges, flutter kicks 2 count

Mosey to planters
11s Dips and inclines

1 min wall sits x 2

MARY:

Flutter kicks
Captain thors

ANNOUNCEMENTS: none

COT: David verse Goliath. David wasn’t just chosen at random with no skills and not capable of taking on the giant. God had been training him for years, fighting bears and lions while taking care of sheep. I’m sure he also had to train on how to use a slingshot effectively, God is training all of us so that we will be ready to fight the big giant the big battle. You might be in a season where you think you aren’t making much of a difference or doing much for God at this point just remember that God uses all the seasons to grow youinto the man that will defeat Goliath.

11a and some other stuff

AO: brickyard
Q: Colonel (Alex Wallace)
PAX: Appleseed, Simmons, Switchgrass (Stacy Clark), Biohazard (Jay Shepherd), Natty, Gordie, Bail Bonds, Colonel (Alex Wallace), Chuck
FNGs: None
COUNT: 9
WARMUP:
SSH, Squats, Merkins, Cherry Pickers, Windmills, LBACs forward/backward

THE THANG:
Perform boogaloop
Perform 35 reps of each exercise with CMU: Curls, OH Press, Rows, Tri extension

Mosey to the hill
11s- Merkins and Bobby Hurleys

Mosey back to AO
Perform 20 reps of each exercise with CMU: Curls, OH Press, Rows, Tri extension
*In between each exercise perform 3 burpees, at half way point do boogaloop

11s at planters
Dips and Apollo Ono’s

Wall sit for one minute until Recover

MARY: N/A

ANNOUNCEMENTS:
Bro-Olympics on November 16th at Asylum

COT:
Question: What fruit are you bearing with the life you are living?

Galatians 6:6-10

Examine your life and heart and does it reflect one of being a Christ follower or are we so busy and distracted on things of this world that we’re missing what God has for us. Challenge to reflect and examine our lives and lean into the Spirit to help guide us and direct us to be the men He’s called us to be.