F3 Knoxville

Tag: Down Under

[banjo-pm] Banjo beatdown

AO: banjo-pm
Q: Pusher
PAX: Down Under, 2 patients, 0
FNGs: 1 0
COUNT: 2
WARMUP: Side straddle hop, baby arm circle, slow tempo Squats, Merkins, stretching
Mosey to 6 stations

THE THANG:
Start with 5 reps each exercises then go up to 10 reps then down back to 5 reps each exercise and each station.

1st station Merkins, Wide Merkins, Dry docks then bear
Crawl to the next station
2nd station Flutter kicks, Hello Dollies, Big boy situps lunges to the next station
3rd station Squats, Jump Squats and Apollo oh no then go to the next Bernie Sanders
4th station Merkin, Dips, curls bunny hop to the next
5th Superman, Pelvic bridging or pickle pounders with one leg, plank for 60 seconds Go to the next Mosey to the next.
6th station Arm blasters arm circles reverse overhead claps and reaching for the roof.
rinse and repeat*

Mosey to the AO, Rocky Balboa, squats with heals against the curve
Then go to the bench Incline merkins and Dips
Then back to AO

MARY: SWP. Stretching with Pusher trunk twisting hold for 15 seconds
Then Time :alarm_clock:

ANNOUNCEMENTS: Banjo-PM (Bluegrass Elementary) Every Wednesday 6-6:45 PM

COT: There are three essentials to leadership: Humility , Clarity and Courage. In addition, being positive will encourage people.

[banjo-pm] Suicides and AMRAPs

AO: banjo-pm
Q: Pele (Jon Lindberg)
PAX: Pele (Jon Lindberg), Pusher, Abacus, Down Under
FNGs: None
COUNT: 4
WARMUP:-20 SSH (4-ct), in cadence
– 10 Windmills (4-ct), in cadence
-10 Moroccan night clubs/ Tempo seal claps/ Tempo Overhead claps
– Little of this and that

THE THANG:
MOSEY to road to north by houses.
SUICIDES w/cones. 5 CDDs increasing at each cone, 20 LBCs each time at the starting line.
– RINSE AND REPEAT with JUMP SQIATS and IMPERIAL WALKERS
MOSEY along Ebenezer south to other exit.
– DORAS: Partner 1 Bernie Sanders to line then run to next line, 10 SSH, runs back. Partner does the following: 100 Gas Pumps / 100 Merkins / 100 Imperial Squat Walkers
MOSEY to ROCK pile. Get a ROCK. AMRAP. Do 30 seconds of the following exercises. Rinse and repeat. Run 2 laps and DO AGAIN if time with (different exercises). For Round 2 we ran 1/2 way around the track and back)
– Overhead Press (TRICEPS)
– Curls (AROUND THE WORLDS… didn’t get any farther in round 2)
– Rows
– Squats

MARY: No time for her

ANNOUNCEMENTS: Hardship Hill Saturday

COT: Talked about giving people the benefit of the doubt when they disappoint you or screw up. There might be a good reason for it, and it’s not easy to take back any harsh words you might say before you find out what the reason is.

[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)

[bluegrass-pm-otb] Discount Dora

AO: bluegrass-pm-otb
Q: Lightweight
PAX: Sparkler, Steam, Pusher, Brick, Finger Lickin’, The Situation, Down Under, Curveball
FNGs: None
COUNT: 9
WARMUP:
It was super hot so the warm up utilized slow stretching movements.
Ssh
Abe Vigoda
Tempo merkin
Tempo Squats
Cherry pickers

THE THANG:
Rd 1. Coupon Dora
100 x Curls
200 × presses
300 x rows or Swings
Partner ran to sign and did 2x burpees

Rd 2. No coupon Dora
100 x Incline merkins
200 x lbc
300 x squats
Wmd merkin at sign on run, dropped this hal way through.

Fellowship Mosey with coupons back toward AO
Stopped for Merkin ring of fire

MARY:
🍒 pickers, imp. Walkers, ssh

ANNOUNCEMENTS:
westhills-ruck-otb launch Monday, 0700 start.
asylum-pm special football themed beatdown
This AO kicks off Wednesday!
Mud run Saturday, need water and people if they want to come out

COT:
Leadership. God called on Joshua to lead after Moses’s death. Joshua 1:9, God told Joshua to be Strong, Courageous, and Faithful.

[bluegrass-pm-otb] Unfamiliar Territory

AO: bluegrass-pm-otb
Q: The Situation
PAX: Pusher, Pele (Jon Lindberg), F3 Pluto ( Hugh Nystrom), Down Under, Finger Lickin’
FNGs: None
COUNT: 6
WARMUP:
SSH
Hip Hinges
Cherry Pickers
Runner stretch
Slow Squats
Slow Merkins
Dive bomber merkins
Pickle Pointers

THE THANG:
25 BBS
25 Flutter Kicks
25 Calf Raises
Between: Run to pillars, 10 Incline Merkins, run around

20 Merkins
20 Squat Jumps
20 1-ct Iron Mikes
Between: Bernie to start and jog back

40 1-ct Mountain Climbers
40 1-ct Rocky Balboas
40 sec Plank
Between: Shuffle out, shuffle back

Lunge to halfway median, 5 Burpees
Lunge second half, 5 Burpees
X2

Bear Crawl up hill, Bear Crawl down
10 Hello Dollies
X2

MARY:
5 Crunchy Frogs in cadence
10 Side Plank Raises in cadence
10 Hello Dollies
10 Windshield Wipers
Crowdsource Abs

Stretching
Side stretch
Upper Glute stretch
Hip Flexor stretch
Groin stretch
Runner stretch

COT:
Sometimes you find yourself contemplating the whole universe and your place in it. Other times, you’re just grateful for the little things. Both are okay.