F3 Knoxville

Classic with Sparkeling Water

AO: the-farm
Q: Ribbed
PAX: Choir Boy, Aladdin, Ice Cold, Big Red, Ribbed, Einstein
FNGs: None
COUNT: 6
WARMUP:
5 Cherry pickers
15 SSH
5 Welsh Dragons

THE THANG:
4 stations partner up and as the first partner runs to the next station and back the second partner does the first exercise on the list. Each partner needs to do all three items before they both run to the next and repeat running up to the station after that.

Sandbag Burpee
Cling and press
Sandbag squats

Merkins
Wide Merkins
Shoulder taps

Welsh dragons
Bear crawls
Plank jacks

SSH
Imperial walkers
High knees

Fellowship mosey back to the AO

[karns-otb] Pictionary AMRAP w/ Friends

AO: karns-otb
Q: Sawdust
PAX: chris, Ryan Marcantel, Soot, Squealer, Leland Robbins (Geiger), Smoked Pickle, Betty, Voodoo, Striptease (Chris Miller), Roux-Ga-Roux (Josh Marcantel)
FNGs: 2 Striptease (Chris Miller), Roux-Ga-Roux (Josh Marcantel)
COUNT: 9
PRE-RUCK: Sawdust, Smoked Pickle & Betty :pre-ruck: for 1.5 miles before the beatdown

WARMUP: SSH, Tempo Merkins, Cherry Pickers, Windmills, Rockettes (Bunny Style), Tie-Fighters, X-Wings & 5 Burpees

THE THANG: Two (2) rounds of Pictionary AMRAP with a farmer carry around the Field House:
– Round 1 Stations:
– Iron Mikes
– Mountain Climbers
– Little Baby Crunches
– X-Factors
– Lt. Dans
– Bonnie Blairs
– Gas Pumpers
– Bobby Hurleys
– JOKER ALERT:
– Everything was going swimmingly, until AC/DC’s Thunderstruck came over the speaker. The Q made the PAX do SSH through the song and a Burpee every time Angus and the group said “Thunder”. It was about 53 times, if we did it right.
– Round 2 Stations:
– Pickle Pounders
– TN Rockin’ Chairs
– Froggie Squats
– Hello Dollys
– Sumo Squats
– Big Boy Sit Ups
– Carolina Dry Docks
– Imperial Squat Walkers

MARY: We were out of money, so we went to the ATM

ANNOUNCEMENTS: Escape from Haw Ridge, Hardship Hill and a possible Convergence at the asylum-am are up and coming.

COT: Our Charge – 2 Timothy 4:1-5… As followers of Christ we will do things not popular in society, but we should stay the course.

I’m 40 Dude

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Peacekeeper, Lightweight, Mayberry, Madoff
FNGs: None
COUNT: 5
WARMUP:
SSH IC x 40
BA Circ x 5
Windmill IC x 5
Burpees OYO x 40

THE THANG:

20 – Merkins, Squats, Lunges
Run .20 miles (estimated)

AMRAP

Mosey back to AO
40 Curls with Pee Rocks

MARY:

Flutter Kick IC x 40
Side Crunch OYO x 10
LBC IC x 20
Runners Stretch

ANNOUNCEMENTS:
COT:

Let’s optimize our F’ing lives

Fitness
Faith
Family
Friends
Finances
Fun

[mountainbiking] Haw Ridge OTB Ride

AO: mountainbiking
Q: Billy Goat , Sambo
PAX: Borg, Abscess, Frosty, Imaginary
FNGs: None
COUNT: 6
Great 8 mile ride on some lessor used trails at Haw Ridge. The weather was cool and crisp with half the ride in daylight and half in the dark. Welcome to Chainbreakers weeknight biking Borg

ANNOUNCEMENTS: AO official launch is March 4th