F3 Knoxville

CMU Moves

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Mahoney, Aladdin, Einstein
FNGs: None
COUNT: 7
WARMUP:
20 SSH
20 Rockettes
10 TN Rocking Chairs
10 Merkins

THE THANG:
20-18-16-10 with a Run
Swing Squats
Hollow Hold Presses
Alt Reverse Lunge w/Press
Clean to Goblet Squat
Alt Lateral Squats
Plank with arm leg raise

MARY:
4 Knox Cherry Pickers
4 worlds greatest stretch

ANNOUNCEMENTS: 9 year convergence

COT: perseverance

[mountainbiking] Bikes with Lazers on their heads

AO: mountainbiking
Q: Tank (Chris DeFranco)
PAX: Frosty, Gru Petr Hanousek, Tank (Chris DeFranco), Trolley ( Dan Shumaker ), Imaginary, Hootie, Riddler
FNGs: None
COUNT: 7
WARMUP: rode around and checked out the park. Really nice place.

THE THANG:
Up Contender from Pump track…then east on Ridge to Dragon on left…down Dragon…climb Relentless Ridge (easy way up)…west on Ridge to Renegade on left…turn right on Contender back to the top…turn left on ridge head down the Right Stuff. Climb back up challenger and down your choice of Right Stuff or Relentless ridge back to the cars.

COT: I talked about how in book of Matthew, Matthew refers to himself as the tax collector. His selfless accounts of Jesus’ life caught my attention and it made me think about how I could be more selfless in my life and if everyone was more selfless our community, nation, world would be a better place.

Good to be back

AO: the-equalizer
Q: Ribbed
PAX: Stripped, Snowbird, Cheney, mouthwash (Mike), Headgear, Smithers, High Heels (Henry Ritchie), Madoff, Ribbed
FNGs: None
COUNT: 9
WARMUP: one squat

THE THANG:

Four different stations after you partner up.
First patient one partner does an exercise while the other partner runs to the next station and runs back and switches with the other partner.
Do this three times and then go to the second station and run from the second station to the third station and so on and so forth

This is a classic ribbed workout, not much needs to be said. Except for the fact that because I did not have any instructions, it was like a bunch of wild horses, figuring out what to do and people were running around like chickens with their heads cut off.

MARY: stretching with ribbed

ANNOUNCEMENTS: don’t @channel the channel

COT:

“Whoever is slow to anger is better than the mighty, and he who rules his spirit than he who takes a city.”
‭‭Proverbs‬ ‭16‬:‭32‬ ‭ESV‬‬
bible.com/bible/59/pro.16.32.ESV

Thunder Islands

AO: asylum-am
Q: Hands
PAX: P3, Love’s, Rainbow, TRC/Crab legs, Grandslam, Double Wide, Waffle House (Brady Greene), Bunny, Newton,Backflow
FNGs: None
COUNT: 13
WARMUP: THUNDERSTRUCK!!!, cherry pickers, tie fighters

THE THANG: Choose a rock and relocate it to Circus Maximus. Rifle carry to first island, 10 Merkins, run back to start, run back to rock, rifle carry to next island. 10 Merkins, 20 jump squats, broad jump back one island, run back to start, then back to rock, rifle carry to next island. Surprisingly less confusing in actuality than it reads.
Exercises were:
10 Merkins
20 jump squats
20 BBS
20 CDD
20 2 count Iron Mikes
20 Supermans
20 Dips
20 Lt. Dan’s
We mixed in some Super Mario, right foot hop, and left foot hop as MOTs after the even-numbered islands.

MARY: About a minute of Gas Pumpers

ANNOUNCEMENTS: They were really good and important, too bad the ruckers weren’t there for them.

COT: Tell yourself “no” today. Deny yourself something. It’ll be OK, I promise.

Gator Hater

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Postman (Scott Colby), Drive-thru (Mikel Towe), Gravy
FNGs: 1 Gravy
COUNT: 3
WARMUP:

THE THANG: Mosey to Neyland

>From General runs to top of hill

25- Merkin
20- Hand release Merkins
15- left arm up, right arm up, merkin
10- T-Merkins
5- Mucho Armo

25- Big Boys
20- Flutter Kicks
15- Hello Dolly
10- Left Center Right Center
5- Heels to Heaven

Runs to Top of Hill and 2 Burpees after each individual set above.

MARY: Wall sits and hollow holds

ANNOUNCEMENTS:

COT: