F3 Knoxville

1/22 Mosey to the Hill

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AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Postman (Scott Colby), G-6 (Rick Kuhlman), Huffy (Ken Hill), Passport (Ryan Matthews), Magic Mic (Jarrett Woodall), Longhorn
FNGs: None
COUNT: 7
WARMUP:

THE THANG:

Mosey to the Hill

10 reps
Hand release
Lunges
LCRC
Prison Squat
Flutters
Lap around Ayers
5 burpees back at start

MARY: boat canoe

ANNOUNCEMENTS: watch the weather this weekend/Monday/Tuesday.

COT:

The sequel WAS better than the original

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AO: the-equalizer
Q: Cheney
PAX: Snowbird, Ribbed (Joshua Sagraves), Cheney
FNGs: None
COUNT: 3
WARMUP: 1 Squat

THE THANG:
Continued a variety of laps around the bearmuda triangle with exercises at each corner.

Suitcase Carries
1st Lap: 10 CMU Pull Overs at each corner
2nd Lap: 20 CMU Pull Overs at each corner

Bear Crawls
1st Lap: 10 CDDs at each corner then 20 OH Presses at end
2nd Lap: 20 CDDs at each corner then 30 OH Presses at end

Weighted Lunges
1st Lap: 10 weighted calf raises at each corner
2nd Lap: 20 weighted calf raises at each corner

Rifle Carries
1st Lap: 10 Leg Raises with CMU held at extended chest press at each corner
2nd Lap: 20 Leg Raises with CMU held at extended chest press at each corner

Suitcase Carries
1st Lap: 10 CMU Pull Overs don’t smash your face thingies at each corner
2nd Lap: 20 CMU Pull Overs don’t smash your face thingies at each corner

MARY: None

ANNOUNCEMENTS: there’s a signup sheet coming on the 31st

COT:
Leadership

Punch Out

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AO: the-farm
Q: Choir Boy
PAX: Magnum, Aladdin, Bartman, Choir Boy, Einstein
FNGs: None
COUNT: 5
WARMUP: Briefly

THE THANG: Ruck the Big Loop. Buy in – 4 merkins, 4 squats. 1st lap – 2 merkins, 2 squats at each light pole. Buy out – 4 merkins, 4 squats. Total – 88 merkins, 88 squats. Buy in – 4 CDDs. 2nd lap – 4 CDDs at every other light pole. Buy out – 4 CDDs. Total – 88 CDDs.

MARY: Lap around the basketball court

ANNOUNCEMENTS: F3 Knox Exile/Amputation/Schism on 1/31. Bring a CMU for construction of the new Berlin Wall.

COT: Treasure your time with your parents while you have them.

CMU Bump and Run

AO: asylum-am
Q: P3
PAX: Snitch (Cory Beilharz ), Sawdust, Grandslam, Suds
FNGs: None
COUNT: 5
WARMUP:

– 5 EASY Burpees
– 20 SSH
– Lap around the parking lot
– Hands Agility Drills
– Cherry Pickers
– Runners Stretch Sequence
– Down/Up Dog
– Shoulder Lubricator

THE THANG:

2 POC – Pavilon and Top of Baby Everest
Count off by 3s. Each group bumps the one in front to the next station.

Pavilon AMRAP:

15 Up and Over Mericans
15 Table Rows
15 Blockies
15 Goblet Squats
15 CMU Sit-ups

Top of Baby Everest AMRAP

15 Decline Merkins – Feet on CMU
15 Lawn Mowers (Each Side)
15 Thrusters
15 4-count Flutter Kicks w/ CMU

MARY: Cherry Pickers

ANNOUNCEMENTS:

Convergence and Haw Ridge

COT:

Luke 11:9-10
“So I say to you: Ask and it will be given to you; seek and you will find; knock and the door will be opened to you.”

Moylan’s Arrow

AO: asylum-am
Q: Rainbow
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Casey Kasem, P3, Fabio (Joe Hamilton), Waffle House (Brady Greene), Code Brown, Gilligan (R. J. Duncan)
FNGs: None
COUNT: 9
WARMUP: A bit chilly so we needed to get moving. Started with 30 SSH on the 4ct. Then over the curb for some Rocky B’s (20) then butt kickers down. Rocky B’s on the other side then mosey back. Rocky B’s then some Abe Bagoda more Rocky B’s and then on the move

THE THANG: Started at the pavilion with 4 rounds of 15 table rows and 10 box jumps
Mosey’d to the new pavilion for 4 rounds of 25 dips, 25 4ct flutters, 25 incline merk then a trip around circus max.
When done we did some ab work for P3. No 10 counts for Cat Gut (Mike Davis)
Mosey to tail of the dragon for a quick Route 66 with Dry Dock’s as the choice. Finished up at the top then back down to circle up for some LBC’s and some flutters.

MARY:

ANNOUNCEMENTS:

COT: autos.yahoo.com/people-and-culture/articles/jim-moylan-engineer-behind-fuel-185656144.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAASSwHoW4cL8dfloZxoyLMa9L…

The moylan arrow is an awesome example of how a small thing can make a huge impact. Be on guard for what you can be doing.