F3 Knoxville

Tag: Fabio (Joe Hamilton)

What goes up must come down

AO: asylum-am
Q: Gibbler (Tim Basch)
PAX: Bunny, Cat Gut (Mike Davis), Cosmo 2, Double Wide, Dung Beetle (Scott Kimsey), Fabio (Joe Hamilton), Gibbler (Tim Basch), Hot Tub (John Muller), Matlock (Bill Maddox), Rainbow (Curt Wright), Sawdust, Scott McGuire (Cinco), Welch’s, WORM
FNGs: None
COUNT: 14
WARMUP: lunges-toy soldier-ssh- and gate opener
THE THANG: mosey to overlook. Escalators with 10 merkins 20 squats and 30 lbc on both sides of the oval with a burpee at the stairs. Round two was 5 HR merkins and 10 jump squats and 15 froggy crunches
MARY: captain Thor until 6:15
ANNOUNCEMENTS:
COT:

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.