F3 Knoxville

Author: BackBlasts

Greatest Hits, modified

AO: shamruck
Q: Voodoo
PAX: Mermaid, Fabio (Joe Hamilton), The Situation, Lt. Dan, Eliza, Shuttlecock (Riley Brady Parmer), Waxjob, Oscar Meyer
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Holy Monday Beatdown

AO: asylum-am
Q: Sawdust
PAX: F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Love’s, Trotline (Britton Carver), Waffle House (Brady Greene), P3, Fabio (Joe Hamilton), Snitch (Cory Beilharz ), Double Wide, Cat Gut (Mike Davis), Dung Beetle, White Belt
FNGs: None
COUNT: 13
WARMUP: SSH, Tempo Merkins, Cherry Pickers, Windmills, Rockettes, Tie-Fighters & X-Wings

THE THANG:
Two Times Each
Phase 1 – Each Light Pole Up the Dragon:
– 5 Big Boy Sit-ups
– 10 Lt. Dans
– 15 Imperial Squat Walkers
– 20 Merkins
– 25 Pickle Pounders
– 30 Sumo Squats

Phase 2 – Every Other Light Pole Down to Everest:
– 5 Burpees
– 10 LBCs
– 15 Iron Mikes
– 20 Monkey Humpers
– 25 Peter Parker’s
– 30 Star Jacks

Phase 3 – All the Way Up Everest:
– 5 Bear Crawl
– 10 Lunges Twist
– 15 Inch Worms
– 20 Murder Bunnies (no CMU)
– 25 Pogo Stick Hops
– 30 Side Lunges

Phase 4: Space Needle

Phase 5 – Working Our Way Back to the AO
– 5 Burpees
– 10 Lunges
– 1 Imperial Squat Walker
– 1 Merkins
– 1 Peter Parker
– 30 Squats Plus 2 Burpees

ANNOUNCEMENTS:
Good Friday Q @Hands
Escape from Haw Ridge
GTE Ruck Event

COT:
Unburden Your Soul (Matthew 11:28-30)

3/25

AO: shamrock
Q: Voodoo
PAX: Mermaid, Anchorman, Dumpster Dive, Waxjob, Eliza, Curveball, LeBling, Caveman, Crawlspace, Smoky (Raymond Hale), KickFlip, Swifty, slappy, Twitch
FNGs: None
COUNT: 15
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

OTB Tanning Bed

AO: the-farm
Q: Gibbler , Mayberry
PAX: Gibbler, Monstar, Mayberry
FNGs: None
COUNT: 3
WARMUP: some cool exercises to loosen up our weary muscles.

THE THANG: exercises with weight on one side of the pavilion with various methods of matriculation to the other side for some other non weighted exercises and abs and stretching

MARY:

ANNOUNCEMENTS:

COT: your purpose is greater than yourself and in people. God has a plan for you.

Choose Your Own Adventure

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), Butterfly (Duncan Johnson), vanilla, Spellcheck, Natty, Wedding Singer
FNGs: None
COUNT: 7
WARMUP:
SSH, Arm Circles, Michael Phelps, Squat and Reach, Hamstring stretch, Rockettes, Merkins

THE THANG:
Choose your own adventure style lap around the park. Stations has 3 sets of exercises that had a hard and an easy option for each set followed by a run of some sort. The two middle stations were repeated on the way back

Near the lawn:
20x Ranger Merkins/Seal Claps
Lunges/Squats
Freddy’s/Dolly’s

Big Ball:
10x Pull Ups/Superman’s
20x Toe Tap/Incline Merkins
30x Squats/Calf Raises

Bridge:
20x Decline/Regular Merkins
Split Squats/Lunges
BBS/LBC

Ramp:
20x Merkins/Cobras
Squat Jumps/Sumo Squats
American Hammers/LBC

MARY:
Ab circle for last 3 minutes

ANNOUNCEMENTS:
None

COT:
Shared a bit on the significance of Easter, particularly why Jesus had to die and had to rise again. Jesus death was in our place as the recipient of the penalty we deserved and His resurrection proved Him to be more than just another man to die on a cross