F3 Knoxville

Author: BackBlasts

Rainy Tabata

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Swanson, Postman (Scott Colby), Proposal, Covert, Alter Boy
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Tabata workout: 1 min of exercise with 30 secs of rest. 3 sets of 6 exercises with a lap around the park in between sets

BBS
Am Ham
LBC
Flutters
Freddy
Plank

Squat Jumps
Reverse Lunges
Knee Tucks
Calf Raises
Forward lunges
Wall sit

Burpees
MTN climbers
Get ups
Dolly’s
Shoulder taps
Box cutters

ANNOUNCEMENTS:

COT:
Be men who, like Paul, proclaim the Gospel boldly

Chipper-Style

AO: the-equalizer
Q: Madoff
PAX: mouthwash (Mike), Snitch (Cory Beilharz ), Ribbed, Bookman, Ice Cold, Cheney, Lilo
FNGs: None
COUNT: 8
WARMUP:
15 SSH
15 Rockettes
15 Tempo Squats (last 5 in reverse fast down, slow up)
5 Knoxville Cherry Pickers
15 Arm circles (5 little forward, 5 little backward, 5 big forward)
Slow mozy around track to bottom of bearmuda

THE THANG:
As a Group – Stop when the 6 stops
– 150 jump rope (pretend)
– 125 BBS
– Run up to the pavilion – 100 box step-ups (each leg 100 reps)
– Run down to rock pile – 75 Romanian deadlifts with a rock
– Run to flag pole – 25 No Cheat Merkins (def saw some cheaters :slightly_smiling_face: )
– Run long way back to AO

MARY:
5 burpees
20 imperial walkers
5 burpees
20 flutter kicks
20 deadbugs
20 LBCs
5 burpees
5 burpees
5 slow cherry pickers
Flamingo stretch 5 each leg

ANNOUNCEMENTS:
Reminder to check newsletter

COT:
Discussed wisdom, what it means to me, and encouragement to pursue it as men.

Walking in the rain

AO: asylum-am
Q: Fabio (Joe Hamilton) , bluebird
PAX: Fabio (Joe Hamilton), bluebird, Sawdust, Matlock (Bill Maddox)
FNGs: None
COUNT: 4
WARMUP:

THE THANG:
4 mile ruck
Sawdust and Matlock bailed once it started raining. Used their dogs as the excuse.

MARY:

ANNOUNCEMENTS:

COT:

The Challenge

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Bartman
FNGs: None
COUNT: 5
WARMUP:
Run a Lap
SSH
Windmills

THE THANG:
10 min challenge
11’s – Merkins and CDD
7’s- Burpees and V-ups
7’s- American Hammer with Bear Crawl

MARY:
Ring of fire

ANNOUNCEMENTS:

COT:
Take advantage of opportunities with our kids.

Hill Yeah 152

AO: bigball
Q: vanilla
PAX: Abort (Jeremy Loftis), Butterfly (Duncan Johnson), Drive-thru (Mikel Towe), Duggar, Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby), Swanson, vanilla
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

Mosey to parking lot by the creek
19 mountain climbers on a four count
Run up the ramp
19 jump squats
Run down the ramp
(Repeat four times)

Mosey to Church Street parking lot
19 reps each
Curls
Overhead press
Tricep extensions
Bent rows
American hammer
Chest press
Skull crusher
Lion King

Run up the hill to the parking lot by Henley St., Bridge
19 reps each
Freddie Mercury
Flutter kicks
LBC
Big boy sit ups
Pickle pounders
Leg raises
Penguins
Box cutters

Rinse and repeat and back to the AO

MARY: stretch

ANNOUNCEMENTS:

COT: I have just three things to teach: simplicity, patience, compassion. These three are your greatest treasures.

Lao Tzu