F3 Knoxville

Confidence under the Pavilion

AO: dogpound
Q: Madoff
PAX: Ribbed (Joshua Sagraves), Snitch (Cory Beilharz ), Bunches, Einstein, Bartman
FNGs: None
COUNT: 6
WARMUP:
20 SSH
10 Windmills
10 TN Rocking Chair
5 Knox Cherry Pickers

THE THANG:
TABATA
8 rounds 20 sec Work 10 Sec Rest – 1 min rest between sets
1. American swings
2. Figure 8s
3. Thrusters
4. Static CMU Hold with Pointed Toe Heel taps
5. Static Hangs from Rafters
6. Static CMU Hold with Flutter kicks
7. Calf Raises on Bench
8. Curls

ANNOUNCEMENTS: Roco Ice Bears event

COT: Confidence plays an important role in Mens’ lives. Whether you are working to gain/strengthen it or simply maintain confidence through hardships. I shared that it wook me almost 7 months at F3 before I felt personally confident to Q. Now I regularly do it once a week or more and have complete confidence not that it’s a “good Q” but that I am doing my best and am capable. Be confident!

Fitness Jeopardy

AO: the-project
Q: Tom Tom
PAX: Mathlete, Flying Dutchman, Biohack, Patch Adams, Munge, Ocho, Baby Face, 3-Peat (Carlos Rodriguez), Steamer
FNGs: None
COUNT: 10
WARMUP:

in cadence:
Tempo squats
Basilisks
Tempo merkins
Projectivators
Cherry pickers

THE THANG:

Fitness Jeopardy

Two teams
Guys take turns picking
No buzzer: picker gets to answer first; wrong à other team can steal
Team that’s right picks next
Turnover if one team gets 3 right in a row à 3 burpees

Right answer gets $
Then we all do the exercise — everyone’s a winner!

ANNOUNCEMENTS:

ESCAPE FROM HAW RIDGE 3/28

Hardin Valley Trashbiscuit

AO: juco
Q: Mailbox
PAX: Mailbox, Guardrail, Lt. Dan, Love Shaq, Windex
FNGs: None
COUNT: 5
WARMUP: SSH, Tie Fighters, Tempo Squats, Grady Corns, Cherry Pickers

THE THANG: Mosey up and down Hardin Valley road picking up trash. Each piece of trash you pick up do a burpee. Good work men!

MARY: Box cutters, Freddy Mercury, fast flutter, heels to heaven and LBC

ANNOUNCEMENTS: Q101 refresher by Butterknife on Friday

COT: LED by Trash Panda and JUCO-Rush – remember to rest and practice sabbath

3 rounds of 3 rounds

AO: asylum-am
Q: Gibbler
PAX: Matlock (Bill Maddox), Tropicana, P3, Bunny, Cat Gut (Mike Davis), Hands, Hot Tub (John Muller), Cinco (Scott McGuire), Double Wide, Gibbler, TRC/Crab legs, @Newton
FNGs: None
COUNT: 12
WARMUP: tie fighters and squat and merkins

THE THANG: mosey to oval for a variety of merkins, squats and abs with running to a fantastic destination for up downs and dealers choice at muscle beach and finish with squat suicides.

MARY: mixed in with everything else

ANNOUNCEMENTS: haw ridge and brolunch with Matlock (Bill Maddox)buying become loves us so much. Prayers for Hands family.

COT: God is working in and around us even though we lack the big picture. Come back tomorrow