F3 Knoxville

Author: BackBlasts

SEVEN working shoulders and 1 dangerous robot

AO: the-equalizer
Q: Cheney
PAX: Stripped, Ribbed (Joshua Sagraves), mouthwash (Mike), Cheney
FNGs: None
COUNT: 4
WARMUP: SSH, Grady Corns, Tennessee Rocking Chairs

THE THANG:
Round 1: Lower Body & Core (x2)
1. Madoff Squats: 20 reps
2. Lunges: 12 reps per leg
3. Plank to Push-up: 15 reps
Rest 1 minute after completing Round 1.
Round 2: Upper Body (x2)
1. Merkins: 20 reps
2. Dips: 15 reps
3. Decline Merkins: 10 reps
Rest 1 minute after completing Round 2.
Round 3: Full Body & Core (x2)
1. Burpees: 10 reps
2. Mountain Climbers: 30 reps (15 per leg)
3. American Hammers: 20 reps (10 per side)
Rest 1 minute after completing Round 3.
Round 4: Cardio & Core (x2)
1. Jump Squats: 15 reps
2. Plank Jacks: 30 reps
3. Freddy Mercury’s: 20 reps (10 per side)
Round 5: Lower Body & Core (x2)
1. Madoff Squats: 20 reps
2. Lunges: 12 reps per leg
3. Plank to Push-up: 15 reps

MARY: Stretching with Cheney, 20 LBCs, 20 Box cutters, 40 Georgia Cheerleaders

ANNOUNCEMENTS: Forgot this part

COT:
“Success is not final, failure is not fatal: It is the courage to continue that counts.” – Winston Churchill

[juco-rush] Hill Play

AO: juco-rush
Q: Butterknife
PAX: Data, Trash Panda (JUCO), Tooth Fairy, Wagon Wheel (John-Mark Chesney), Cheap Ride, Butterknife, Erector
FNGs: None
COUNT: 7
WARMUP:
1 mile

THE THANG:
Fartlek
30 seconds on w/ equal recovery time
60 seconds on w/ equal recovery time
90 seconds on w/ equal recovery time

Repeat 5 times

MARY:

ANNOUNCEMENTS:

COT:

Sea Biscuit Treasure

AO: juco
Q: Wanderer
PAX: Lt. Dan, Love Shaq, Windex, Mailbox, Guardrail, Fetch
FNGs: None
COUNT: 7
WARMUP:
SSH, LBAC forward/back, tempo squat, harry rockets

THE THANG:
Mosey to the pond for a Sea Biscuit.
Start with the following PT:
– 10 Burpees
– 20 Merkins
– 30 Walking lunges

After PT run 1 short loop next to the pond. Continue with the following the pattern.
PT: 2 loops
PT: 3 Loops
PT: 2 loops
PT: 1 loop

We cut it short and hustled back to the flag. Arrived right on time.

COT:

My family does a word for the year. It’s kind of like a resolution, theme or something to work in for the year.

My word for this year is “Treasure”. It comes from Matthew 6 which we often refer to as some of the spiritual disciples. It talks about giving, prayer and fasting.
But when talking about these things it mentions many times treasure and reward, how do get treasure when doing them, what treasure lasts and what kind doesn’t last, etc. It talks about where to keep your treasure so it lasts, and isn’t stolen.
Be encouraged, God wants us to have treasure and he wants to give it to us.
So this year, stop being so generous and benevolent and be greedy with me. Lets go treasure hunting! :pirate_flag: :parrot:

“19 “”Do not store up for yourselves treasures on earth, where moths and vermin destroy, and where thieves break in and steal.
“”20 “”But store up for yourselves treasures in heaven, where moths and vermin do not destroy, and where thieves do not break in and steal.
“”21 “”For where your treasure is, there your heart will be also.
— Matthew 6″

[the-pulpit] Cardinal Memorial Workout

AO: the-pulpit
Q: Betty
PAX: Snitch (Cory Beilharz ), Ike, Leland Robbins (Geiger), Sawdust, Smoked Pickle, Chuck
FNGs: None
COUNT: 7
THE THANG: To honor & recognize :cardinal:, we replicated :cardinal:’s :vq: that included an escalation of burpees in 2 sets of 4 rounds starting at 5 reps and increasing by 5 reps each round. The final round had the PAX performing 2 sets of 20 burpees in cadence.

MARY: Series of ab workouts with Hello Dolly & Flutter Kicks

ANNOUNCEMENTS: N/A

COT: Remembering we’re not promised tomorrow and to live today to the fullest and tell our loved ones that we love them.

Double the fun

AO: shamrock
Q: Anchorman
PAX: slappy, Honeydew, Crawlspace, Stitch, Baby Boomer, Mermaid, Skidmark, Anchorman
FNGs: None
COUNT: 8
WARMUP:
Circle run

Side Straddle Hops 10-4 count

Tie Fighters 10-4 count each way

Cherry Pickers 5

LBCs – 25 OYO

Stretch: Quads, Down Dog, Up Dog

THE THANG:
Mosey to turf

– Ab station – 45 seconds each

– Alternating Knee Pull

– 5 – Circles – Toes pointing up

– Slow Bicycle Knees to Elbow

– Pilates 100 – Elevate back and pump arms fast

– Plank Merkin – roll down forward then back

– Side Crunch Toe Touch

– Flip it

– Plank Knee Touches – Down Down Up Up

– Fire Hydrant – Knee into chest then out to pee – right leg

– Left leg

Mosey to CMU pile

– 25 – Bench press
– 25 – Heavy Squats
– 25 – Rows
– 25 – Heavy Calf Raises
– Go for a little run to the loading dock to climb up and run back

– 50 – Bench, Squats, Rows, Calf, then run again
– Double up CMUs – for 25 Bench with buddy helping, then double CMU squats, rows, calf, then run.

MARY: 25 dips and 25 merkins

ANNOUNCEMENTS:

COT:
Psalm 145:14

The Lord upholds all who fall
    and lifts up all who are bowed down.

This verse speaks to me right now. I was a bit in a slump spiritually. I think the Christmas season really wore me out this year. It pissed me off how all the “Christmas” things pulled me away from the whole point of the season.
This verse encourages me because Jesus loves to find us in these low seasons so he can pick us back up and walk with us.