F3 Knoxville

My Wife’s Birthday

AO: dogpound
Q: Madoff
PAX: Mayberry, Lightweight, Aladdin, Bartman, Einstein
FNGs: None
COUNT: 6
WARMUP:
20 SSH
20 Rockettes
20 TN Rocking Chairs
10 Tie Fighters Forward
10 Tie Fighters Backward
Mozy to Rockpile

THE THANG:
4x10reps (wait for 6 each round with a Plank)
Inch Worm Out – 2 Merkins – Inch Worm In – Imperial Walker
Together Run up hill 15 wide rail merkins and run down hill

4×10 reps each
L Sit Passover
L Sit Seesaw Press
Together Run up hill 15 wide rail merkins and run down hill

4×10 reps each
Kneeling Passover
Kneeling Seesaw Press
Together Run up hill 15 wide rail merkins and run down hill

11s
Step Ups with Rocks – Alt curls with static hold

MARY:
25 flutter kicks
10 suitcase crunches
Something Mayberry did
15 GA Cheerleaders

ANNOUNCEMENTS:

COT: read Jeremiah 29:11 and shared that birthdays are a good time to reflect on what’s been accomplished and what you want to still do. Also discussed that we tend to overestimate what we can accomplish is a short time and greatly underestimate what can be accomplished longer. So please look at any hardship through the lens of the last several years vs minutes, hours, or days. It will help you recognize that there’s a process happening and right now you might just be at a hard point.

An Obstacle Course of sorts

AO: dogpound
Q: Lightweight
PAX: Bartman, Pew-pew, Earmuffs (Dan Studt), Junk (Sam Yoakum), Madoff, Mayberry, Snitch (Cory Beilharz )
FNGs: None
COUNT: 8
WARMUP:
We did
THE THANG:
Course around the AO with different modes of travel.
At restaurant, run up hill, flamingos then super Mario to next cone, BBS then bear crawl to cone for merkins, short fellowship Mosey to curb for Rocky Balboas (Go Birds), crawl bear down the hill, Mosey to cone for inch worms with a merkin. 5 burpees and walk back to the start. Rinse and repeat.
MARY:
Knox 🍒
ANNOUNCEMENTS:
Tucker continues to make progress, keep him in your prayers.
COT:
Make a call or text to someone on your mind

Pound Tour

AO: dogpound
Q: Einstein , Bartman, Lightweight
PAX: Bartman, Lightweight, Einstein
FNGs: None
COUNT: 3
WARMUP:
We tried

THE THANG:
11s – Rocky’s and Incline Merkins

Ladder up the Matterhorn
Base – BBS
Backbone – Pullups and BBS
Summit – BBS, Merkins, Jump Squats
Repeat the way down

Intermittent Burpees, Moonwalker Merkins, Ran Restraunt Hill as we made our way back

MARY:
Flutter Kicks, Suitcase, Side Crunch

ANNOUNCEMENTS:

COT:

Game on…

AO: dogpound
Q: Einstein
PAX: Earmuffs (Dan Studt), Aladdin, Snitch (Cory Beilharz ), Bartman, Pew-pew, Lightweight
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
We set up some bases and broke into two teams. Each team roll the dice, run to that base and do the exercise along with each base after that one. For example, roll a 2 and skip the exercise at first, but must work at 2,3 and home. First team to 5 won.

Exercises. All 20 ct.
Rd 1 Merkins, Squats, BBS, Burpees
Rd 2 CDDs, Twinkle Toes, Freddy Mercurys, Burpees
Rd 3 Shoulder Taps, Lunges, Gas Pumpers, Burpees

MARY:
No Time

ANNOUNCEMENTS:

COT:
Adultery is a slippery slope. If you think you’re struggling, seek accountability or be prepared for the consequences. Bible filled with examples. Psalm 51 David commits adultery and pays a heavy price. In Genesis Joseph successfully avoids temptation. Be strong Men and protect your relationship with your wife.

Ice Blocks

AO: dogpound
Q: Lightweight
PAX: Aladdin, Bartman, Bunches, Earmuffs (Dan Studt), Mayberry, Pew-pew, Mahoney, Einstein
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: