F3 Knoxville

Author: BackBlasts

Sore Legs Already

AO: thequacken
Q: Gmail
PAX: DoorKicker (Jud), Shotgun
FNGs: None
COUNT: 3
WARMUP:
Arm circles, Squats, Motivators, Imperial Walkers
THE THANG:
Mosey to Gresham Track
11’s on Bleachers – Dips & Irkens

Interval work:
400m kick
3×10 power merkins (hands leave ground)
3×20 Jumping Squats
30 Jumping Lunges
*Always Wall-sit until 6 is up then brief recovery before next set
Mosy back to AO
MARY:
Flutter kicks
Mer-Jack-ins (split jack at the bottom of merkin)
Hello Dollies
Merkin Jacks (1/4 ratio to 5/20)
ANNOUNCEMENTS:
EFHR Friday night
Continued prayers for Z-Pack family dealing with loss of wife’s father.
COT:
Time is a 0 sum game, you can’t add hours to a day. Behind every “yes” there is a looming “no”. Saying “yes” to working overtime might be saying “no” to doing something with your kids (paraphased) – Michael Hyatt – Free to Focus

Climbing P3’s Ladder

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Waffle House (Brady Greene), Backflow (Wesley Hunt), Matlock (Bill Maddox), Pac-man, Cinco (Scott McGuire), F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 8
WARMUP:

5 Easy up/downs
*Pause for Disclaimer*
20 SSH
Lap around the Pavilon
Rockettes
Tie Fighters
Runners Stretch
Shoulder warm up – MPs, Front Swings, Carltons
BBQ Squats
Tempo Merkins

THE THANG:

Mosey around Pavilon to last corner and lunge back length of Pavilon.

5 up/downs
Repeat Pavilon lap above, except bear crawl last length

5 up/downs
10 Dirkins
repeat lap, burpee broad jump back

5 up/downs
10 Drikins
10 table Rows
Repeat lap, lunge back

5 up/downs
10 Dirkins
10 table rows
15 big Bois
repeat lap, bear crawl back

5 up/downs
10 Dirkins
10 table rows
15 big Bois
10 irkins
Repeat lap, burpee broad jump back

5 up/downs
10 Dirkins
10 table rows
15 Big Bois
10 Irkins
20 Air Squats
Repeat lap, lunge back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
Repeat lap, bear crawl back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
20 Superman’s
Repeat lap, burpee broad jump back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
20 Superman’s
15 Dips
Repeat lap, lunge back

MARY: Notta

ANNOUNCEMENTS:

Hardship Hill
Talked about the unfortunate timing of the Vols/Wildcats game during EFHR

COT:

Discipline is choosing between what you want now and what you want most – Abe Lincoln

True happiness does not always equate to fun or easy

“The secret of happiness is not in doing what one likes, but in liking what one does.” – James M. Barrie

Moans and Groans

AO: the-farm
Q: Aladdin
PAX: Bartman, Lightweight, Pew-pew, Aladdin, Choir Boy
FNGs: None
COUNT: 5
WARMUP: the usual

THE THANG: many things that caused moans and groans

MARY: no time for that

ANNOUNCEMENTS: haw ridge, Rucking Farmers

COT: what is your Reflection?

[the-pulpit] Ronaldo’s Regimented Reps

AO: the-pulpit
Q: Betty
PAX: Snitch (Cory Beilharz ), Leland Robbins (Geiger), Ike, Trojan, Sawdust, Chuck
FNGs: None
COUNT: 7
WARMUP: Run to Cover at the Drop-Off

THE THANG:
Ronaldo’s Regimented Reps for Footballers :soccer: :
– Three Rounds of Various Exercises:
– Merkins
– Donkey Kicks
– Low Plank Mountain Climbers
– Heel Taps (Not Gas Pumpers)
– Big Boys
– Crunchy Frogs
– Lunges
– Side Lunges with a Hop

MARY: N/A

ANNOUNCEMENTS: Haw Ridge on Saturday

COT: Goldie Locks & the 3 Dinosaurs. If you find yourself in the wrong story, get out of it.

Buscuit Time

AO: asylum-daybreak
Q: High Heels (Henry Ritchie)
PAX: Honeydew, Swimmies (Nathan Chesney), Drum Major, Choir Boy, Mr Jinxy, Veggie (Rylen Huddy), Snitch (Cory Beilharz ), None
FNGs: 1 None
COUNT: 9
WARMUP: A Short warm-up. SSH, Burbees, Merkins, Squats, IW, BAC, Twisties,

THE THANG: Mini Buscuit at the Lilly Pad, then to the yoga studio for BBS, Flutter Kicks, and LBCs.

Up Pickett’s Charge to Colusiom for 0900: SSH, Merkins, Burpees, Squats.

Back to the AO

MARY: No Time

ANNOUNCEMENTS: see the announcement channel

COT: It is your choice to be offended. Please don’t give them the power to control your feelings.