F3 Knoxville

Tag: Dumpster Dive (Brad Burnette)

No Glove Love

AO: shamrock
Q: Mermaid (Bradley Roberts)
PAX: Honeydew (Jason Childers), Dumpster Dive (Brad Burnette), Mermaid (Bradley Roberts), Baby Boomer (Norm Vaughn), slappy (Nathan Evers), Bed Wetter (Nick Adkins), Betty (Tyler Alexander), Toretto (Larry Seufert), Eliza (Kevin Parrott), Steam, Base Salary (Nate Wilson), Stitch (Brad Ware), Jardet (Tyler Hill), Joe Faulkenberry (Coal Miner)
FNGs: None
COUNT: 14
WARMUP:
Only leg warmups and stretching
THE THANG:
20 lunges followed by a 30 second wall squat
19lunges followed by a 30 second wall squat
Rinse and repeat down to 1

Change locations, and do a round of 7’s with heel elevated squats and Bulgarian split squats
MARY:
One round of failure to launch maybe 7 times
Then snow angels, lbc’s, Jane fondas in three ways on both sides, flutter kicks and big boys with a few merkins as time expired!
ANNOUNCEMENTS:
COT:
We talked about managing stress and creating a balance in life to offset the stress.

Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.
MATTHEW 6:34

Just Miles, Ya’ll…

AO: shamruck
Q: Blindside (Davis Bodie)
PAX: Free Fall (Justin Whitaker), slappy (Nathan Evers), Curry (Steve Coy), Dumpster Dive (Brad Burnette), Oscar Meyer (Brett Harris), I-Beam (Ryan Gerken), Betty (Tyler Alexander), Ribbed (Joshua Sagraves), Mermaid (Bradley Roberts), Eliza (Kevin Parrott), Voodoo (Eric A), Blindside (Davis Bodie), Toretto (Larry Seufert), Sonny & Mac (dogs)
FNGs: None
COUNT: 13
We walked. We walked with heavy backpacks.

COT:
Philippians is often known as the “Epistle of Joy.”
Paul wrote this letter from jail.
What can we learn from this?
Your circumstances SHOULD NOT dictate your attitude.

BattleBuddyWithJesus

AO: shamrock
Q: Anchorman – Daniel Callis
PAX: Honeydew (Jason Childers), Dumpster Dive (Brad Burnette), Curveball P (Dave Purcell), Baby Boomer (Norm Vaughn), Hot Pants (Darin Sowa), Skidmark (Brad Coulter), Eliza (Kevin Parrott), Oscar Meyer (Brett Harris), slappy (Nathan Evers), Curry (Steve Coy), Stitch (Brad Ware), The Situation (Carl Helstrom), Tailhook (Max), Voodoo (Eric A), Commission (Adam Wilson), LeBling (Chris LeClair), Toretto (Larry Seufert), Mermaid (Bradley Roberts), Donnie Floyd, Betty (Tyler Alexander), Base Salary, Free Fall (Justin Whitaker), Coal Miner, Stiff Arm,
FNGs: None
COUNT: 25
WARMUP:
Side Straddle hop (IC) 4 CT x 10

Tie Fighters X10

Cherry Pickers x5

Toe Merkins 4-ct IC – 10

Plank Punch Alternating 10 each side – From a basic plank position, raise one hand off the ground and punch across, behind and under the opposite arm, keeping the core stabilized.

Stretch quads, runner’s stretch, cobra, down dog

THE THANG:
Mosey to CMU pile and grab one. Added in some curls for the 6.

Mosey to the soccer field

Line 1 – 25 CMU chest press

Line 2 – 25 Big Boys
Line 3 – 25 Merkins
Line 4 – 25 Squats
Sprint back to line 1
We will end up at 100 reps per exercise after 4 rounds.
Mosey
10 Blockies
Return CMUs
Mosey to Shamrock Road
Bear Crawl to each painted shamrock. Stop for a break to do 10 Monkey Humpers. I think we made it to about #20.

MARY:
Flutter Kicks – 25 – 4 ct.
ANNOUNCEMENTS: Get ready for IPC.
COT:
Matthew 11:28-30
28 “Come to me, all you who are weary and burdened, and I will give you rest. 29 Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. 30 For my yoke is easy and my burden is light.”
So many times I pray that God would just take this burden away from me or someone I know. Jesus is saying that he wants to grab onto you and help you walk with that burden. He will make it easier to carry and we will grow through this exercise with him.

Copy Cat of Blindside’s 7/19/23 Workout

AO: shamrock
Q: Mermaid (Bradley Roberts)
PAX: Mermaid (Bradley Roberts), 8 seconds (Paul Richardson), Base Salary, Nadia (Aaron Jacques), Voodoo (Eric A), Caveman, Stitch (Brad Ware), KickFlip (David Greer), Eliza (Kevin Parrott), Honeydew (Jason Childers), Daniel Callis – Anchorman, Skidmark (Brad Coulter), Dumpster Dive (Brad Burnette), Glamper, Brick (Chris Tittle), Fabio (Joe Hamilton), Twitch
FNGs: None
COUNT: 17
WARMUP:
Tempo Squats x 10
Tempo Merkins x 10
Cherry Pickers x 3
THE THANG:
Two decks of cards. Find a battle buddy, draw a card and multiply the card value by 10, and split the exercises with you battle buddy, each doing half of the total. Once you complete the exercises, take a lap, draw a card and repeat.
The suit of the card determined the exercises.
Spades: Big Boys & Hello Dollies
Hearts: Merkins & Dips
Diamonds: Squats & Lunges
Clubs: Bench Press & Curls
Joker: 25 Thrusters each

Collect as many cards as you can and build your best poker hand. Caveman and Twitch managed a royal flush with one wild card, which was the winner and it wasn’t close.
MARY:
We went arounf the group calling an ab exercise, and followed each with 10 merkins until time ran out.
ANNOUNCEMENTS:
F3 in the Nude 7/29/2023
COT:
The importance of using a back blast. With Pax miner rolling out next week, we discussed the highlights and reasons for back blasts. I was able to share information from my first workout 4 years ago and recognized the members in attendance and even could even recall the message from that workout.

Prayer Requests
Dumpster Dive’s attorney friend struggling with a forced retirement due to kidney failure.
Anchorman’s daughter who is recovering from a successful tonsillectomy.