F3 Knoxville

Tag: Switchgrass (Stacy Clark)

Doe Si Doe

AO: brickyard
Q: Appleseed
PAX: Appleseed, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gordie, Gmail, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 6
WARMUP:
SSH
Little bit of this and that
Toy Soldiers
Tempo Squats
Cherry picker

THE THANG:

Mosey to wall
1 min Wall sits x2
10x wall climbs

Mosey to Candyland park
Partner up
1. Squats
2. Merkins
3. BBS
4. Mountain climbers
5. Dips
6. SSH
7. High knees
While partner runs candyland loop

Mosey to planters

11s with plank jacks and step ups
7s. With inclined merkins and LBS

MARY:

Flutter kicks
Captain Thor’s
Australian snow angels

ANNOUNCEMENTS: none

COT: Jesus being born was like the invasion of Normandy on Dday. Kingdom of God invaded the kingdom of heaven.

Making friends

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: A-Rod (Nate Peterson), Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gmail, Gordie, Herbie, Natty, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 8
WARMUP:
Windmills, MARS, MT merkins, overheads, seal

THE THANG:
Partner off-
#1 bear crawl to hydrant the. Run it out and back
#2 burpees till 1 returns
3 rounds burpees, merkins, squats

Brickyard bear crawl magic number 7

2 WWII big boys
1 hand release merkin
(That’s how you make friends)

We used the parking stalls as our field markers,
1 Lonely little merkin on each parking stall line down and back

BOMBS, but I wanted friends in the rain
Burpees
Laying down in the rain Over head press
Merkins
BBS
SSH

MARY:
Abs of steel
Fake Superman (didn’t really do any, just got everyone on their belly’s again in the wet)

ANNOUNCEMENTS:

COT:
Many people take these 2 months and begin to give thanks. A lot of people take 2 weeks between thanksgiving and Christmas and give thanks. Most people just give thanks on the days. We all need to give thanks everyday for what god have provided for us. We need to fit into his processes, not the other way around.

52 surprises and a Migraine

AO: brickyard
Q: Natty
PAX: Lizzy, fast-n-easy (Nate Votta), Herbie, Switchgrass (Stacy Clark), Gordie, Natty
FNGs: None
COUNT: 6
WARMUP: 20 SSH, 20 OH Claps, 20 seal claps, 20 Chinooks, 20 OH Press, 20 Army Cherry Pickers, 20 Thai Fighters, 10 Windmills
THE THANG: mosey to Field and lunge the end zones sprint the straights performing 10 Man Makers at each except the last do 12 for total of 52
BOMBS
50 burpees P1, P2 sprints to EZ and back
100 OH Claps, Bear Crawls to 50 and sprint back
150 MKNS, side shuffle L to EX and R back
200 BBS. Bernie to EX and back
250 SQUATS, run up and down 4 flights of stairs
15 Australian Nut Knockers

MARY: 10 Bruce Lees
ANNOUNCEMENTS:
COT:

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

Limber Jack/3 points of pain

AO: thequacken
Q: Secret Garden
PAX: FixerUpper, Lizzy, Switchgrass (Stacy Clark), Road Block
FNGs: None
COUNT: 5
WARMUP: Limber Jack

Calf Raises 10 count in cadence
Calf Stretch 30 second count on CMU
Full Squat Hold 30 sec count
Gorilla Walks 30 seconds
Crab Walks 30 seconds
Lean-to’s Hold (Natural Leg Extension/Lean Back) x10

Standing Straight Leg Stretch (Hamstring) 4 count x10/side

Hula-Hoops x5/side (hip rotation)
Lying Butterflies

Shoulders
Chicken Wings (Thoracic) 10 Count in Cadence

Baby Arm Circles Forward 10 count in Cadence
Baby Arm Backwards 10 count in Cadence

Scalp up/Down (Scalpula) in Cadence x10

Scalp Forward/Back (Scalpula) in Cadence x 10

THE THANG: 3 Points of Pain

3 Cones in a Triangle- Press ups to one, murder bunny to the next, lunge to the last w CMU. X5

MARY: Volunteer

ANNOUNCEMENTS:

COT: no FNG’s