F3 Knoxville

Author: BackBlasts

Lucky 7’s: Ending 2024 at the Farm

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Lightweight, Penske, Noogin
FNGs: 1 Noogin
COUNT: 5
WARMUP:
SSH, cherry pickers, squats, arm circles

THE THANG:
7 min buy in
Mosey with dips
7’s at large pavilion and small pavilion
Calf raises
Mosey with CDD’s
7 min cash out.

MARY:

ANNOUNCEMENTS:

COT: Stay Faithful and let your life be an example of your faith.

Shadrach, Meshach and Shemp

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Gibbler, Tropicana, Rugby
FNGs: None
COUNT: 3 plus 4 legged one
WARMUP: indecision at the outset. Then right

THE THANG: rucked 4.33 miles. Solved all NCAA issues. Crowned the Buckeyes as national champs. Stopped to pee 3 times (Rugby)

MARY: she bet on Notre Dame….duh

ANNOUNCEMENTS: there will be a New Years Day workout. Unless there isn’t.

COT: CatGut droppin knowledge.

A Little bit of this and a little bit of that

AO: the-farm
Q: Lightweight
PAX: Bartman, Mayberry, Gibbler, Waxjob
FNGs: None
COUNT: 5
WARMUP:
Yep
THE THANG:
Round robin
Round 1-3: do the exercise while one pax runs around the playground.
American hammers with med ball
Dips
Kettlebell Swings
Squat, clean, press
Intermission:
Mosey to lower lot, 3 sets of Hops and merkins over the parking blocks
Calf raises up the stairs
Round 4-5, do exercises while one pax farmers carries.
Curl, press, tri
Med ball Slams
Irkins
Cmu rows
Intermission 2: 10x squats at the lights
7s Dips and easy ups

MARY:
Stretch, Flutter kicks, boat/canoe

ANNOUNCEMENTS:

COT: Thanks Bartman for the word. Time is short with your kids, make it count

I picked it up late

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Natty, Simmons, Herbie, Chit-Chat
FNGs: None
COUNT: 6
WARMUP:
The “Herbie” oil cans
Tempo squats
Windmills
Little baby arm circles
This/that/whiffle ball bat

THE THANG:
Simple 21 merkins/bbs just a good 100yrds apart

We had to stop and give Chit-Chat a brickyard
Christmas gift.
Brickyard Bearcrawl 7ct

MARY:
Abs of steel
100 flutters
75 dolly’s
50 box cutter
25 Bruce Lee

ANNOUNCEMENTS:
Polar plunge is upcoming!

COT:
Do not embrace the material and physical, embrace that the lord was born.
2025 – challenge yourself to grow with the lord. Physical improvements and mental improving your life are very important, but look to grow with Jesus just as excitingly as you would if you were trying a new diet or exercise.

Post Christmas Run and Arms

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), Butterfly (Duncan Johnson)
FNGs: None
COUNT: 3
WARMUP:
The usual

THE THANG:
Ran around campus and world’s fair, stopping at rock piles or brick staches for arm circuits and abs along the way

MARY:
Ab circle

ANNOUNCEMENTS:
None

COT:
Reach out to guys you haven’t seen in a while or guys you think would benefit from being out here with us