F3 Knoxville

Plank Mania

AO: the-farm
Q: Lightweight
PAX: Choir Boy, Aladdin, Mermaid
FNGs: None
COUNT: 4
WARMUP:
SSH, Tempo Squats, Arm circles, merkins, mosey

THE THANG:
24 reps cycling down to 0, dropping 4 each round. 4 exercises followed by a lap.

Set 1.
Plank limb lifts
Squat Bear Hop
Lunges
Plank hip Dips

Set 2
Plank jacks
Reverse Plank kick outs
Squats
Low plank Knee to elbow

MARY: 5 V ups

ANNOUNCEMENTS:
Hardship Hill

COT:
Camaraderie- the quality of affording easy familiarity and sociability – the best seasons in my life have been and are, the ones where I’m connected to people doing the right things. Who are you surrounding yourself with?

Learn to Bloom Where You Grow

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Steam, Swimmies (Nathan Chesney), Lilydipper, Brick, Crash Dummy, Pusher, Pele (Jon Lindberg), High Heels (Henry Ritchie), Rooney(Carl Whipple), Guppy, Shogun
FNGs: None
COUNT: 11
WARMUP:-MOTIVATORS (5 count descending), TENNESSEE ROCKING CHAIRS (4 ct, IC), 10 Windmills (4-ct IC)
-10 BAC forward and backward (4-ct IC)

THE THANG: Four cones spaced about 25 feet apart, go around all four cones to complete a round, then run to the stop sign at the base of the Circle Drive and back and complete rounds 2 and 3. Each cone has a pair exercises for each of the three rounds that must be completed twice to move to the next cone. The timing worked out surprisingly well…

MARY: A few minutes for some LBCs, Smurf Jacks, and stretching.

ANNOUNCEMENTS: Hardship hill coming up on Memorial Day, obstacle unloading this Saturday! Also, Thunderhead mountain hike this Saturday, flag planting at the Veteran’s Cemetery on the following Saturday following the morning workout. (9 am), Pluto organizing.

COT:

Deflategate 2024

AO: the-equalizer
Q: Bookman
PAX: Cheney, Ribbed, Blindside, Bookman, Snitch (Cory Beilharz ), Lilo, Madoff, Headgear, Stripped
FNGs: None
COUNT: 9
WARMUP: SSHs, Uninterested Abe Vagodas, Cherry Pickers

THE THANG:
Dodgeball!
Throw the ball, burpee
Get hit, 5 burpees
When you score, rifle carry a sandbag to the other side of the pickleball court
First to 10 watches losers do 20 monkey humpers
Every five we do a bonus exercise:
Hello dollys, Freddie mercuries, LBCs, Squats, Lunges
Session ended in a 2-2 tie

MARY: no time, we dodgeballed

ANNOUNCEMENTS: hardship hill 5/27, thunderhead hike 5/18, F3 In The Nude this summer. Wax accordingly.

COT: Keep each other accountable. I will get 5 unassisted push ups by 5/12/25. If not, I need to held accountable.

Most importantly, thanks for starting off the first day of 43 with a ton of fun. I look forward to being out there every MWF and miss it when I can’t be or fartsack.

Ruckus in The Park 🐕🐕🐕

AO: asylum-am
Q: Sawdust , Matlock (Bill Maddox), Charmin (John Willis), bluebird, Coolio (Greg Fox), Fabio (Joe Hamilton)
PAX: Matlock (Bill Maddox), Charmin (John Willis), Sawdust, Fabio (Joe Hamilton), Coolio (Greg Fox), bluebird, Jack-Jack 🐕, Rugby 🐕, Cash 🐕
FNGs: None
COUNT: 6
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.0 miles and avoid some barking.

MARY: No time as bluebird had to scoot

ANNOUNCEMENTS: None Mention, but Hardship Hill is coming soon.

COT: We were present for Cosmo 2’s BOM. We defer to him for detailing the COT in his Backblast.

When Lizzy gets bad phone calls

AO: thequacken
Q: Lizzy
PAX: Duggar, Z-Pack, Brick, Choo, Trip
FNGs: None
COUNT: 6
WARMUP:

THE THANG:
We did alot of movement but the highlight was 100 burpees, 40 mm, 50 flying squirrels

MARY:

ANNOUNCEMENTS:

COT: I’ve been struggling with anger for a long time and F3 has helped alot