F3 Knoxville

Author: BackBlasts

The Big O (No)

AO: the-equalizer
Q: Bookman
PAX: Snitch (Cory Beilharz ), Gobbler (Andrew Cox), Podium, Madoff (Daniel Hereford), Unibráu (Nick Robinson), Stripped, Bookman
FNGs: None
COUNT: 7
WARMUP: SSH, lap around the track to the tennis courts
THE THANG:

A couple Agassis
Mosey to splash pad parking lot
3 side shuffle suicides
3 “karaokes” suicides
Mosey around Stonehenge to pavilion
3 rounds 20 count step ups
3 rounds 29 count mountain climbers
3 rounds of Big Os or now known as Christian Brothers (should be retired)
Mosey to Flagpole
20 4-count SSHs
1 lap around the track
10 4-count American Hammers

MARY:
Baba O’Rileys (great song, awful exercise) looks it up on the Exicon

ANNOUNCEMENTS:
Brolympics, #TheBiggestLoser, praise for BMS soccer for winning District!
COT:
Work to get better everyday!!!

Stand up

AO: rampart
Q: Skeletor
PAX: Lucille (Austin Williams), Wingman, Outnumbered
FNGs: None
COUNT: 4
WARMUP: standard series of SSH Merkins squats tennessee rocking chairs projecto-vators shoulder burn
THE THANG: shred the legs, start off with an exercise targeting quads, go for 1 minute
Migrate to the middle and hold an honest al gore for 60 seconds, back to outer square and get another quad destroying exercise for 60 seconds, keep repeating this cycle until we can barely stand.

Exercises:
Jump squats
Iron Mike’s
Nancy kerrigan’s
Pickle pointers
Single leg pickle pointers

Migrate to the shed platform
Single leg squats
Step up’s
Toe squats
Single leg toe merkins
Toe merkins

Switch to some core and upper body

Dips
Incline merkins

Get a couple laps and come back for some core

MARY: back to the square for a couple rounds of karaoke’s both ways, then some pass blocking work, finish with a 60 second plank
ANNOUNCEMENTS: 10/21 leconte hike, 10/28 corn maze ruck, 11/4 bro lympics, 12/2 Knox ruck basic event
COT:pointed prayer, I pray for the man to my left, he prays for the man on his left and so on.

Birthday Burpees for Another Trip Around the Sun

AO: asylum-am
Q: Code Brown
PAX: Sawdust, Matlock (Bill Maddox), Charmin (John Willis), Cosmo 2, Hot Tub (John Muller), Bunny, Gibbler (Tim Basch), Woodpecker, Breaststroke (Will Duncan), Cat Gut (Mike Davis), Fabio (Joe Hamilton), Cinco (Scott McGuire), Potter
FNGs: 1 Potter
COUNT: 14
WARMUP: 52 SSH & various stretching and slow activation merkins, squats to decrease joint viscosity.

THE THANG:
Circuit timer with 25sec of each interval then 10 sec rest. 4 sets. Set to a medley of mostly 70’s and 80’s rock.
1. Merkins
2. LBC
3. Table Row
4. Box Jump Or stepup
5. Dips
6. Lunges
7. Mountain Climbers
8. American Hammer
9. Shoulder Taps
10. Plank (Hold Proper form)
Between sets run around AO then do 13 Burpees

COT: Most of us spend too much time on what is urgent and not enough time on what is important.
Steven Covey: To parents don’t spend all your time trying to make copies of yourself rather focusing on loving and doing what is important with your kids. Jesus speaking on anxiety…
Matthew 6:33-34[33] But seek first the kingdom of God and his righteousness, and all these things will be added to you.[34] “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.

[karns-otb] Week 3

AO: karns-otb
Q: Voodoo
PAX: Roy Nicaud, Kevin (Miss Piggie), Betty, Munge, Sawdust, KickFlip, Power Wheels
FNGs: None
COUNT: 8
WARMUP:
-SSH
-Harry Rockettes
-Up/Down Dog
-M Phelps

THE THANG:
Dora Style
-50 dirty hookups
-100 flamingos (ea/leg)
-200 flutter kicks

Partner mosey around field house

-t merkins (each side)
-100 snow angels
-200 side lunges (100/per)

Partner mosey to parking lot and back

MARY:
-flutter kicks
-box cutters

ANNOUNCEMENTS:
Week 4 next Wednesday, same time and place

COT:
Spent time talking through the F3 mission and core values.

Farmer Digger

AO: brickyard
Q: Gmail
PAX: Natty, Simmons, Spellcheck, fast-n-easy (Nate Votta), Gordie, Drop Zone, Biohazard (Jay Shepherd), Dilbert
FNGs: None
COUNT: 9
Warm-up
Side Straddle Hops Toy Soldiers
Cherry Pickers Claps: OH, Front
Arm Circles Merkin Jacks (split at the bottom)
The Thang
Series W/ CMU – 4 rounds
10 Grave Diggers IC on 4 count
10 lunges out OYO Single count
Bear crawl back
run a lap, light mary waiting on 6
Dora: Exercises & Farmer Carry
125 Presses (standing)
250 Rows
500 Bench Presses (lay on back)

Mary
CMU Side Bends J-LO
Flutter Kicks CMU OH Merkin Manmakers (pull CMU through)
ANNOUNCEMENTS:
2.0 W/O this Saturday. bring them young boys if you got em. we’ll split after the warm-up and come back together for the COT.
COT:
“To give anything less than your best, is to sacrifice the gift.” -Steve Prefontaine – He was an American long distance runner who set every distance record between 2k – 10k meters between 1973 – 75. Died at age 24 after driving home from a party. Colossians 3:23 Bible Verse Sign | Whatever You do, Work at it with All Your Heart, as Working for The Lord, not for Men.