F3 Knoxville

Tag: Switchgrass (Stacy Clark)

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

IPC Week 1 – Participation Award

AO: brickyard
Q: Herbie (Kortney Jarman)
PAX: Spellcheck, Gmail, Natty, Lizzy, Drop Zone, Biohazard (Jay Shepherd), Switchgrass (Stacy Clark), Slabs, A-Rod (Nate Peterson), Gordie (Steve Wheaton), Simmons (Justin Creasey), fast-n-easy (Nate Votta)
FNGs: None
COUNT: 13
WARMUP:
/
– LBCs Forward and Reverse 10x
– Cherry Pickers 10x
– SSH 15x
/

THE THANG:

In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed

Round 1

Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk

Round 2

Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny

Round 3

Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry

MARY:

Lie on ground and catch breath.

ANNOUNCEMENTS:

Marine Mud Run – Sept. 16

COT:
So live as if you were living already for the second time and as if you had acted the first time as wrongly as you are about to act now!

Viktor E. Frankl, Man’s Search for Meaning
https://www.amazon.com/Mans-Search-Meaning-Viktor-Frankl/dp/1416524282

Birthday thang

AO: brickyard
Q: Lizzy
PAX: Gmail, Appleseed (Jon Smith), Biohazard (Jay Shepherd), Gordie (Steve Wheaton), Herbie (Kortney Jarman), Lizzy, Natty, Switchgrass (Stacy Clark), Z-Pack (Brian Brockman), 2 Fngs
FNGs: 1 2 Fngs
COUNT: 15
WARMUP: baby arm circles, michael phelps, cherry pickers, ssh, stretches
THE THANG: went on the field and did a ton of sprints and exercises. Last part we did a cmu workout
MARY: tunnel of love
ANNOUNCEMENTS: marine corps mudrun coming up in two weeks
COT: I told my story of how when I first started in Knoxville 15ish years ago I had a circle of guys that all we did was go out and party. I was surrounded by people nonstop Thursday through Saturday but Sunday was always alone and it was the hardest day of the week. Don’t let one day of bad habits turn into a multi year cycle.

Put in the work

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Natty, A-Rod (Nate Peterson), Spladle, Z-Pack (Brian Brockman), Switchgrass (Stacy Clark), Lizzy, Appleseed (Jon Smith), FixerUpper (Patrick Core), Slabs, Swamp Thing (Jared Selph), Herbie (Kortney Jarman), Gordie (Steve Wheaton), Spellcheck, Simmons (Justin Creasey), fast-n-easy (Nate Votta), Trip
FNGs: None
COUNT: 16
WARMUP:
-windmills, cherry (grape) pickers, a-little of this a-little of that, with the whiffle ball bat
THE THANG:
Football field time
– 1 merkin on each 5yrd line (just 1)
– 1 Moutain climber on each 5yrd line (just 1)
4 teams on the sidelines
– bear crawl to the hash/run to the hash/bear crawl
All on the sideline
-50%to the hash, 75% to the hash, jailbreak to the end. Wash/Rinse/Repeat

Back at the A/O
– teams of 4
Deck of cards. All draw/all exercises
8 do the exercises/ 8 do the loop

MARY:
Bruce Lee/Hello Dolly/Freddie Mercury/Flutter kicks

ANNOUNCEMENTS:
Brickyard had the Ghost flag for 1 workout

COT:

Jesus Is The Only Way To Salvation. Acts 4:12, ESV And there is salvation in no one else, for there is no other name under heaven given among men by which we must be saved.

16 men came out today to get better. Reach out to 1 person today and make a difference.