F3 Knoxville

Do Si Do

AO: brickyard
Q: Appleseed
PAX: Appleseed, Bail Bonds, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gmail, Gordie, Herbie, Spellcheck, Strings
FNGs: None
COUNT: 9
Warm Up

SSH, little bit of this/that, windmills, tempo squats, cherry pickers

Do Si Do:

Grab partner
10 blockee buy in
Cumulative #s, one partner does exercise, other runs Appleloop
200 Curls
200 goblet squats
200 OHP
200 BBS
200 Triceps
10 blockee buyout

Mary:
Something…I cant remember…tough WO!!!

Lots of Blasters

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: MD Hammer, Mayberry, Tenderfoot, Mr Jinxy, Jeevan Kypa (Scrubs), High Heels (Henry Ritchie), Rooney (Carl Whipple), Lilydipper, Brick, Kung Blue, Title IX (Christian Prescott), Switchhitter (Tony), Pusher, Steam, Pele (Jon Lindberg), Lizzy, Colonel (Alex Wallace), Dr. Phil
FNGs: None
COUNT: 18
WARMUP: SSH, Tempo Squats, Grady Corns, Windmills, Steve Earles, leg stretches

THE THANG:
MOSEY to parking lot below Coliseum.
Pyramid laps! Partner up with like speed. Run opposite directions, every time you meet (top and bottom), do the following exercises in REPS of 10
–
LAP 1 CDDs

LAP 2 CDDs, LBCs
–
LAP 3 CDDs, LBCs, Mtn Climbers (2-ct)

LAP 4 CDDs, LBCs, Mtn Climbers (2-ct), Bobby Hurleys

LAP 5 LBCs, Mtn Climbers (2-ct), Bobby Hurleys

LAP 6 Mtn Climbers (2-ct), Bobby Hurley s
–
LAP 7 Bobby Hurleys
–
MOSEY to a Hill on Pickett’s charge or on side of Bermuda Triangle
Goal is to do each group of exercises, going up to top of hill after each group is completed, for a total of 5 times up the hill. Can be done in any order. Exercise groups are:

AB BLASTER:
20x: LBCs, BBSs, American Hammers (4-ct), Bicycle Kicks (4-ct)
ARM BLASTER:
20x: Merkins, Carolina Dry Docks, Bottle Taps (4-ct), Diamond Merkins
LEG BLASTER:
20x: Bobby Hurleys, Iron Mikes (2-ct), Froggie Jumps, Squats.
CARDIO BLASTER:
20x: SSH (2-ct), High Knees (2-ct), Butt Kickers (2-ct), Mountain Climbers (2-ct), Smurf Jacks

MARY:
Hello Dollies, stretching with Pele
ANNOUNCEMENTS: New AOs launching at West Hills (Monday morning, heavy ruck) and Bluegrass Elementary (Wednesday evenings at 6 pm)

COT:Albert Schweitzer, was a German philosopher that lived in the late 1800s through early 1900s. He is attributed with this quotation: “The Purpose of Human Life is to SERVE, and to show the compassion and the Will to Help Others.” We discussed this quote and how it applies to F3, and ended with another quote: “In everyone’s life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit.”. I am thankful that the men of F3 have been that spark for me.

Bear with it

AO: juco
Q: Guardrail
PAX: 5K, Waffles, Lt. Dan
FNGs: None
COUNT: 4
WARMUP: Usual suspects, SSH, Cherry Pickers, windmill, baby arm circles

THE THANG: After a short stop at the guardrail for some dips, dirkins, irkins and overhead claps with stones ,headed up valley vista with one guy bear crawling 15 steps, then shouting out for the guys to begin the exercise, they continued till the bear got there and then a different guy took over for a new exercise. Newton’s cradle, burpee, BBS, Bonnie Blair, V ups, Monkey humpers, etc.
Continued to the top for some SSH, imperial walkers and burpees with a view

MARY: V ups and imperial walkers

ANNOUNCEMENTS: 5k Passing away party at my house Sunday June 2
Sign up for dragon boat race.

COT:
Psalm 96 – read it or listen to it and don’t be afraid to sing, express and have joy in the Lord.
https://youtu.be/KCQ3ehcC15U?si=BPcHYRUGvjK5ohZ0

[juco-rush] Little Steele

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Tooth Fairy, Erector, Butterknife, Fetch, Cheap Ride, Data, Trash Panda (JUCO)
FNGs: None
COUNT: 7
WARMUP: mosey to Bottom of Steele Hill

THE THANG: run up Little Steele to end of fence, cool off back to bottom, run up other side to HVA entrance, cool off to bottom x 3-4

MARY:

ANNOUNCEMENTS: juco

COT: juco

[mountainbiking] Gotta get 10

AO: mountainbiking
Q: Tank (Chris DeFranco) , Billy Goat
PAX: Abscess, Bling, Imaginary, Sambo, Murlock, Spicoli, Tank (Chris DeFranco), Billy Goat, Toebox
FNGs: None
COUNT: 9
WARMUP: none

THE THANG: Aspire Park, Billy Goat led us around the horn and then climbed up to the ridge by way of challenger. Two options: Easy or Hard rocks. Met back up for everyone to head down the fast downhill trail Maverick. Climbed back up and took Dragon tail back down the other side. Looped around again for some extra credit. (Merlock and Tank went back out and hit Maverick a couple more times only to get a front flat and have to walk out)

ANNOUNCEMENTS: Bentonville trip in Sept. vote on your preferred date

COT: Marriage is not a race or competition against your spouse. If you’re in a competitive race, you’re going to do things and have things that are better than your competitor. Better coaching, better nutrition, better shoes, bikes etc. It about how you can be better than them. In a marriage we can’t think that way. We have to think of our spouse like we are in a relay race with them on our team. You want your team to be the best it can be. If you have ways of competing better, you share it with your team, if you have shoes or a bike or anything that will give you a competitive advantage, you share it with your team. Treat your marriage the same. Help your wife be the best she can be and it will strengthen your relationship.