F3 Knoxville

Author: BackBlasts

7-11v’s

AO: rampart
Q: Wingman
PAX: Spielberg, Lucille (Austin Williams), Skeletor, Outnumbered, Porthole, Feeny, (Binks) Caleb McDaniel, Wingman
FNGs: None
COUNT: 8
WARMUP:
25 SSH, 10 Tempo Merkins, 20 Mtn. Climbers, 10 Squats, 10 Grady Corn, 10 LBAC foreward+ Backward, 15 Leg Lifts, 10 TN Rocking Chairs
THE THANG:
similar to 11s but 7s instead.
round 1 is derkins + Dips with a run around the fountain after each set.
mosey to the playground. Round 2 is big bois and starfish crunches with crab walk in between. Mosey to the stage for Round 3. Box Jumps/Step ups lunge to the other side then twinkle toe squats. RTB
MARY:
Sherry, curse pirthole for 2 minutes of Samson Holds. we also peeped a Creeper!!!
ANNOUNCEMENTS:
Official lunch of Slumberyard AO. Pizza ruck on Saturday. Mt. LeConte hike in October.
COT:
In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.
Matthew 5:16 NIV

Let us continue being a light to the community through F3. Let us shine the light on the path to the almighty and be beacons in these communities we plant in to continue to serve the men around us.

We are off to see the Wizard

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, @goatdish
FNGs: None
COUNT: 3
WARMUP:
Running in place and High knees
Side straddle hops
Cherry pickers
Tie-fighters
Merkins

THE THANG:
Park run with 20 dips at each bench
7’s at light pole hill, Merkins and Bigboys
Fellowship mosey to stairs
Cardio-blast- 25 straddles, 10 squats, 5 burpees then run up stairs to 20/20/20 hello dolly’s, flutter kicks, and Freddy Merks. Rinse and repeat. For 10 mins.
Finish the loop with dips.

MARY:
No time for Mary

ANNOUNCEMENTS:

COT:
Do a good work. Do not let yourself be distracted.

5 for 5 in the Gloom

AO: rampart
Q: Spielberg
PAX: Wingman, Feeny, Skeletor, Lucille (Austin Williams), Spielberg
FNGs: None
COUNT: 5
WARMUP: SSH, Tempo Merkins, Willie Mays Hays, Knox Cherry Pickers, Shoulder Burn LBAC, RLBAC, Grady Corms, Moroccan Night; Clubs, Hallelujahs
THE THANG: 5 Stations, each with 4 exercises, 10 count, move to next station after easy jog and back to the station 2 and repeat.
MARY: Yes
ANNOUNCEMENTS: Congrats to Wingman, Piston and Feeny on new Appointments and F3 expansion.
COT: I sought the Lord, and he answer me; he delivered me from all my fears. Those who look to him are radiant; their faces are never covered with shame. Psalms 34:4-5

The Velcro Mile

AO: the-equalizer
Q: Stripped
PAX: Bookman, Blindside, Stripped, mouthwash (Mike), Curveball, Snitch (Cory Beilharz ), High Heels (Henry Ritchie), Snowbird, Headgear, Madoff (Daniel Hereford), Ice Cold, Utah
FNGs: None
COUNT: 12
THE SCENE: Almost Fall
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x5
SSHx30 IC

THA-THANG:
We took a trip around the track today. Stations included:

Dips x5 —
Flutter Kicks x5 —
Merkins x5
Plank Jacks x5
Pull-Ups x5
BBS x5
Squats

On each subsequent lap, we increased rep count by 5.

MARY
Box Cutters IC x10
American Hammers IC x10

STRETCHES

You versus you

AO: thequacken
Q: Lizzy
PAX: Ghost Flag (F3Knoxville), Secret Garden, None
FNGs: 1 None
COUNT: 2
WARMUP: ssh and cherry pickers
THE THANG: repeat of the March you vs you wod
MARY:
ANNOUNCEMENTS:
COT: