F3 Knoxville

Tag: Eliza

[westhillsotb] Donkey Kong

AO: westhills-ruck-otb
Q: Eliza
PAX: Mermaid, Borg, Brick, Single (Ryan Chambers), Humper ( Sam Hartness ), Steam, Eliza
FNGs: None
COUNT: 7
WARMUP: Cherry pickers, Willy Mays Hays, SLOW windmills, big arm circles

THE THANG: We weaved our way up the parking lot to moto hill and up and back down carrying various weights and sharing along the way. Rinse and repeat.

MARY: flutters, snow angels, 6 count burpees, turtles, Peter Parker’s

ANNOUNCEMENTS: uncovered on saturday

COT:

The most important conversations you’ll ever have are the ones you’ll have with yourself.

Be accountable. Be responsible. Slow down on your windmill cadence.

Independence Day 24

AO: shamruck
Q: Eliza
PAX: Eliza, Glamper, Jon Boat, Lizzy, Stripped, Jardet
FNGs: None
COUNT: 6
Hit the rogue pp route to celebrate our freedoms for 4 miles on the 4th. Some stayed for a 5th.

COT: go to the dr.

High-Octane

AO: shamrock
Q: Caveman
PAX: Smoked Pickle, Mermaid, slappy, Gringo, Honeydew, Eliza, Base Salary, Pom Pom, Baby Boomer, Voodoo, Stitch, Skidmark, Flower Pot, Snaggletooth, Steiner, , MACGRUBER
FNGs: 1 MACGRUBER
COUNT: 18
WARMUP:

Stationary Butt kickers – 50 single
Stationary High Knees – 50 single
Side Straddle Hops – 25
Neck rolls
Shoulder shrugs – forward / Back

Gorilla Walkers side to side
5 to the right
5 back x 2

Mountain Climbers 50

End Zone:
Shuffle to 50
Shuffle Back
Cross overs to 50 – Face Bleachers
Crossovers Back – Face Bleachers
Lunges 25
Lunges back
Gorilla walkers forward

THE THANG:

Jog to 50
50 Mountain Climbers – Single
Sprint back

Lizard Walk to 20
Lizard Walk back x 2

Run Bleachers X2
15 Up Downs or Burpees
Run Bleachers
15 Up Downs or Burpees
Hold plank waiting on 6

10 Box Jumps
10 Jump Squats x2

Circle up
Shin Box Rotation x5
Into a runners stretch
Each side x2

Arm Circles
25 forward
25 Backwards
25 side Thumbs down

50 LBCs x2

MARY:

ANNOUNCEMENTS:

COT:

“The pathway to what’s real is through the hardest thing you can do.”
J. Peterson

You have zero body fat

AO: shamruck
Q: Lizzy
PAX: Dumpster Dive, Mermaid, Jon Boat, Eliza, Fabio (Joe Hamilton), The Situation, Trojan, Snaggletooth
FNGs: None
COUNT: 9
Warmup ssh, baby arm circles, Michael Phelps

Workout
Go over to the track and at the 4 quarters do 20 each corner, clean and press, merkins, sissy squats, lunges. Backwards steps up the stadium.

Dora and the Ultimate Beatdown

AO: shamrock
Q: Eliza
PAX: Base Salary, Jardet, Mermaid, Oscar Meyer, Eliza, Tinker, Anchorman, Snaggletooth (Elijah Tafao), Stitch
FNGs: None
COUNT: 9
WARMUP: chicken fat song, Willie Mays Hayes

THE THANG: Dora workout with partners. 200 Merkins, 200 imperial Squat Walkers, 200 flutters (2count) – MOT: 40 yard run and back

Ultimate Frisbee

MARY: plank, Merkin, bear crawl to the middle and slap hands, crawl bear out, 2 merkins, back to the middle slap hands, repeat with 3X

Al Gore til time

ANNOUNCEMENTS:forgot those

COT: “Never pay back evil with more evil. Do things in such a way that everyone can see you are honorable. Do all that you can to live in peace with everyone. Dear friends, never take revenge. Leave that to the righteous anger of God. For the Scriptures say, “I will take revenge; I will pay them back,” says the Lord. Instead, “If your enemies are hungry, feed them. If they are thirsty, give them something to drink. In doing this, you will heap burning coals of shame on their heads.” Don’t let evil conquer you, but conquer evil by doing good.”
‭‭Romans‬ ‭12‬:‭17‬-‭21‬ ‭NLT‬‬