F3 Knoxville

Spring Cleanin’

AO: shamrock
Q: slappy
PAX: slappy, Mermaid, Stitch, Waxjob, Honeydew, Crawlspace, Lizzy, Anchorman, Dumpster Dive, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 10
WARMUP:
– mountain climbers
– down dog
– Up dog
– Calf stretch
– Runner stretch
– Extra wide merkins
– Baby arm circles
– Hallelujahs

THE THANG:

The CMU pile looks terrible. Besides the fact that all of our good coupons have been pinched, a big rubble pile has developed. It was time to clean up the house a bit and take stock of our supply.

So today we picked up as many of the broken pieces carried them to and dropped them in my trailer then did an exercise listed on a card. Repeat till all of the debris was cleared and the trailer was full. We then organized the CMUs. These are the exercises.

10 shoulder taps
10 squats
10 extra wide merkins
10 SSH
10 Big Boys
10 Diamond Merks
10 Flutters
10 Iron Mikes
10 mountain climbers
1 burpee

After clean up was over we ran to the pull up bar. We worked on slow pull downs. Start at the top and slowly drop taking about 10 secs each time. Do it about 3x. While waiting hold plank or alternate between 15 merkins and 15 squats.

Finally we ended up at the playground for a mini obstacle course. Start at the bench and do 15 dips, go down the slide, do 3 burpees, go to swings and do 15 reverse rows, then do 15 chuck Norris merkins, and finally mosey across the bridge and back around to the bench where we started. We did this 3x. Held plan for the 6.

MARY:
Nope

ANNOUNCEMENTS:
FORG3 ascent is this weekend

COFFATERIA:
Went to Dunkin after for liars corner. Eliza joined us. It was fantastic.

COT:
I hope everyone had a great Easter weekend. I hope you all have taken a moment to ponder the mystery. Did you ever wonder if Easter wasn’t real? Maybe it is all fake? We can certainly say that the course of Western History was changed for the good because of the events around Easter. Something did happen. But really the point of Easter is that God brings the dead to life. It’s a revolutionary concept that if we believe our lives cannot be the same. The living don’t act like dead things. That’s just not logical. If alive, why act like a corpse?

So do you think Easter happened? Do you live like it did?

Hump day

AO: shamrock
Q: Eliza
PAX: Lizzy, Mermaid, slappy, Dumpster Dive, LeBling, Skidmark, Waxjob, Anchorman, Eliza, Crawlspace
FNGs: None
COUNT: 10
WARMUP: Good Mornings, reach for the sky, SSH, Moroccan night clubs, hillbilly walkers, cherry pickers

THE THANG: Carry CMU to the practice field and leave it.

Line up on end zone.

Round 1. MOT: lunge walk

10: 10 merkins
20: 20 merkins and 20 Mtn Climbers
30: 30 mtn climbers and 30 hammers
40: 40 hammers and 40 flutters
50: 50 flutters and 50 Hello Dolly
Run to the end zone and do 2 burpees

Round 2: MOT: Bear crawl

10: 10 big boys
20: 20 big boys and 20 Freddie mercury
30: 30 Freddie mercury and 30 hillbillys
40: 40 hillbillys and 40 squats
50: 50 squats and 50 SSH
Run to end zone and 2 burpees

60 lb bag toss competition: anchorman beat 5 yards.

Carry CMU back and do 25 curls, oh press, windshield wipers and bench press. 10 sit-ups with CMU

MARY: plank

ANNOUNCEMENTS: EFHR

COT: what’s Gods plan for your life?
Bonus: be an organ donor.

Phone a friend

AO: shamruck
Q: Eliza
PAX: Honeydew, Trojan, Mermaid, Eliza, Dumpster Dive
FNGs: None
COUNT: 5
Reverse route to Catholic and back.

Check on a brother. You never know when they’re in need.

Keep Moving

AO: shamrock
Q: Voodoo
PAX: Smoked Pickle, slappy, Tinker, Stitch, Dumpster Dive, Anchorman, Skidmark, Crawlspace, Mermaid, Honeydew, Macgruber
FNGs: None
COUNT: 12
WARMUP: Check

THE THANG:

Moseyed to large parking lot. Everyone paired up. One held the following while the other ran. Switch when your partner gets back
-leg lift
-plank
-wall sit

Completed two round and then switched to some 11s

Set 1
-split squats
-heels to heaven

Set 2
-T merks
-box cutters

Slowsed back to flag

MARY:
Jane Fonda’s and flutters to time

ANNOUNCEMENTS:

COT:
Shared an area of my life where I’ve put off something I know that needs to be done.

Cold

AO: shamruck
Q: Eliza
PAX: slappy, Mermaid, Dumpster Dive, Eliza
FNGs: None
COUNT: 4
It was very cold. And icy. We kept it at shamrock for the entire time and spoke of our times in Vegas.