F3 Knoxville

Tag: Bookman

Core Cavalcade

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AO: the-equalizer
Q: Madoff
PAX: Snitch (Cory Beilharz ), Bookman, Ribbed (Joshua Sagraves), Snowbird, Blindside, Smithers, Stripped, Mouthwash
FNGs: None
COUNT: 9
WARMUP: walk to the smokehouse grab a CMU and walk to the splash pad

THE THANG:
Tabata – 8 rounds 20 secs work 10 sec rest

CMU – 90 degree March Hold
Wall – Legs Up Wall Touch
CMU – standing around the world stops
Sitting jump ups
Freddie Metcuries
CMU – American Swings

MARY:
15 gas pumpers
20 flutter kicks
15 Georgia cheerleaders
1 cherry picker

ANNOUNCEMENTS: flag handoff shamrock on Friday

COT: Matthew 6:25-30. Talked about worry and faith and how as men sometimes our desire to plan and control is a demonstration of worry. We should rely on God voice and hand to lead us and not project ourselves too far into the unknown. Don’t worry about a thing 😉

The 4 D’s

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Smithers, Snowbird, Stripped, Bookman, Mouthwash, Swimmies (Nathan Chesney), Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 7
WARMUP: 26 SSH
5 Cherry pickers
some of these some of those

THE THANG:
we played some dodgeball, broke up into two teams and every time you threw a ball you had to go to five Merkins if you got hit with a ball you had to do a Burpee first team to 25 wins.

game, one team two one and we all went for a run around the park

game two was a tie and we run out of time.

MARY: a little bit of stretch stretching

ANNOUNCEMENTS:

COT: remember to be grateful for what you have and what you’ve been given first and foremost, you’ve been given grace what you’ve been given with your family your friends people around you.
take time today to remember and be grateful for what you have and not just in a platonic way because remember
RC Sproul said “with the first sin, we commit, we forfeit the right to live”
praise be to God that Christ who never sinned yet was hung on a tree for you and took all the wrath of God, the father on him for you!

Hold fast for Heavy Day

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Ribbed (Joshua Sagraves), Stripped, Mouthwash, Bookman
FNGs: None
COUNT: 6
WARMUP: SSH, TN rockers, imp walkers, tempo merkins.

THE THANG:
Get CMUs, mosey to bath house

R1 (6 min):
CMU Frankensteins / Hangs
– When one partner drops to ground or lowers CMU, swap and repeat. Keep swapping for 6 min.

R2 (6 min):
CMU GA cheerleaders / Wall sits
– Same as before, when one partner stops, switch and repeat for 6 min.

Mosey to splash pad

R3 (6 min):
CMU lap dips / Planks
– Same idea

R4 (6 min):
Under table supine pullups / CMU tip toe hold
– same

R5 (6 min, on the way to smokehouse):
Lunges / CMU rifle carry
– Same

MARY: n/a

ANNOUNCEMENTS: Banjo, check out other AOs

COT: Psalm 139 reminds us that Christ will hold us fast, and scripture is full of guidance and direction to hold fast to things that are good, our spouses, love, etc. Persevere in the face of adversity and hold fast!

[banjo-pm] Banjo-PM Re launch

AO: banjo-pm
Q: Pusher
PAX: Lightweight, Pele (Jon Lindberg), Abacus, Bookman, Curveball, Doubtfire (Nick Bond), Down Under, Lizzy, No FNG
FNGs: 1 No FNG
COUNT: 9
WARMUP: Motivator, Arm Blasters x20, Michael Phelps, Slow tempo Squats, Merkins, stretching trunk rotation, Butterlfy stretch, sitting and reaching for toes.

THE THANG: Pyramid and run to corner 5 exercises and cut down to one, Mosey to the corner and Side straddle hops and go to another corner Merkins x 10. And Mosey to Amphitheater and 3 exercises and run to playground for pull-ups.

MARY: Flutter kicks, Bigboy, hello dollies run and comeback to do another exercises
Mosey to AO and Mountain climbers, Dry Docks rinse and repeat.

ANNOUNCEMENTS: Hardship Hill

COT: Pray for our brother who passed away last week Chiclets (Ryan McElveen)

M&Ms

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Blindside, Stripped, Mouthwash, Madoff, Ribbed (Joshua Sagraves), Smithers, Bookman, Headgear
FNGs: None
COUNT: 9
WARMUP:
SSH, TN rocking chairs, Cherry pickers

THE THANG:
Manion WOD a day early: www.travismanion.org/events/manion-wod/

MARY:
Core stuff- Imperial walkers, LBCs, GA Cheerleaders, Hello Dollys, Flutterkicks

Stretching

ANNOUNCEMENTS:
Hardship Hill5/17, Fill that May Q calendar! Check out the other AOs and even Q!

COT:
Today is my 3rd F3 anniversary. I’m thankful for the men of F3 and being a little bit biased, especially at The Equalizer. My reasons for showing up may be different than others, but knowing there’s somewhere to go at 5:30 in the morning to share in a fitness challenge and enjoy some fellowship instills my faith in others.

Plus- where else other than The Equalizer will you get to watch a training session on the soccer pitch before dawn?