F3 Knoxville

Durham Rd Round 2

AO: shamruck
Q: Eliza
PAX: Mermaid, Anchorman, The Situation, Eliza, Hot Pants
FNGs: None
COUNT: 5
THE THANG: Left campus and headed north on cedar bluff, west at middlebrook and took a left on to Durham rd -took the neighborhood loop and headed back,

COT: don’t be complacent and lazy and do not procrastinate.

Be Serious But Have Fun

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Cat Gut (Mike Davis), Double Wide, Fabio (Joe Hamilton), P3 (Jordan Simmons), Waffle House (Brady Greene), Cinco (Scott McGuire), None
FNGs: 1 None
COUNT: 10
WARMUP:

Warm Up / Stretching

Indian Run w/ Heavy Bag Approx 3/4 Mile

THE THANG:

Round 1:

Parking Lot: Defensive Back (DB) Drills (Partners)
Partner #1: You are the DB
Partner #2: You have the ball (rock)
– Partner #2 holds the rock out and Partner #1 peddles back.
– Partner #1 holds the rock out Left or Right and directs Partner #2.
– When Partner #2 reaches the other side of the parking lot he sprints back.
– While Partner #2 sprints back Partner #1 holds the rock overhead and squats.
– Rotate X 2

Round 2: The Cloud: Chest & Back (Partners)
1. 100 Pull Ups
2. 100 Hindu Pushups (Start in Downward Dog, rotate in a J, then Push up.) F3 name is Dive Bombers….

Round 3: Mammoth March X 10 Reps (A rep is Steps 1 thru 4 below)
1. Four Lunges total
2. Step Forward Then Reverse. Switch legs.
3. Then side to side
4. Full squat in between each transition for a total of four (4) squats.

Round 4: Core
1. Big Boy Sit Ups X 20
2. Flutter Kicks X 20
3. Repeat, repeat, and repeat, till Cinco says stop!!! 😉

MARY:
ANNOUNCEMENTS:
COT:

Life is serious. Life is special. Find your passion and purpose.

Deep in his heart, every man longs for a battle to fight, an adventure to live, and a beauty to rescue.
John Eldredge, Wild at Heart: Discovering the Secret of a Man’s Soul

Multiplication Mania

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 2
WARMUP:
Side Staddle Hops
Cherry Pickers
Rockettes
Stretching

THE THANG:
Running lights by 10. Four exercises by 10 poles. Multiply each exercise per suicide run poles at each pole.

1st set: burpees x1
2nd set: dry docks x2
3rd set: squats x3
4th set: LBC’s x4

COT:
Patience

The Holidays and Stuff

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Secret Garden
FNGs: None
COUNT: 3
WARMUP: Side Straddle Hops, of course
Hammy Stretch
Quad Stretch
Butterfly Stretch
Hip Flexor Stretch
THE THANG: Used the F3 Beatdown in a Box Card Set (get yours at the F3 gear store! Or borrow mine!).

4 stations located on the park loop
1 card per station
Various exercises and jogging between stations ensued for 40 mins
MARY: Included in the activities above
ANNOUNCEMENTS: GTE prep event on Saturday
COT:
“At the root of all ingratitude is the love of one’s own greatness.”
www.desiringgod.org/articles/the-root-of-ingratitude
Time of prayer

F3 Gone Bad

AO: rampart
Q: Piston
PAX: 2DE, Feeny, Ghost Flag (F3Knoxville), Lucille (Austin Williams), Outnumbered, Piston, Porthole, Stick n Poke
FNGs: None
COUNT: 7
WARMUP: Normal stuff
THE THANG: 5 Rounds AMRAP for one minute
Flutter Kicks minute 1
Merkins minute 2
Lunges minute 3
SSH minute 4
Burpees minute 5

Rest 1 minute between rounds.

MARY: Sudden death round of exercises called out by PAX
ANNOUNCEMENTS: Convergence and 2nd F Christmas party at Outnumbered’s place on 12/9
COT: Be the kind of person that others expect to get encouragement, not criticism, from.

“Therefore encourage one another and build one another up, just as you are doing.” – 1 Thessalonians 5:11