F3 Knoxville

Tag: Fabio (Joe Hamilton)

Parking Lot Shopping Cart

AO: asylum-am
Q: Rainbow
PAX: Bunny, Cinco (Scott McGuire), Double Wide, Tropicana, TRC/Crab legs, Rainbow, P3, Fabio (Joe Hamilton), Waffle House (Brady Greene), Econoline, Grandslam (Trey Leake)
FNGs: None
COUNT: 11
WARMUP: 20 SSH on 4ct the. Mosey to corner of parking lot for 10 tempo merkins, butt kickers to next corner for 10 4ct plank jacks, mosey to next for windmills, toy soldier hybrid to next corner for 10 tie fighters each leg

THE THANG: 4 corners 5 minute timer. 1 exercise at each corner. 20 reps. Rinse and repeat for 5 minutes.
Round 1 and 2 exercises Merkins, Plank Jacks, SSH, Imperial Walkers
After 5 minutes meet at baby Everest for multiple trips up with 5 jump squats at top
Round 3 exercises Dry Docks, LBC, Rocky B’s, Bobby Hurley
Run Everest again

After that head to pavilion for 7 minute ab shred workout. 1 min each of dollys, flutters, gas pumpers, LBC, Big boys, right crunch, left crunch
MARY: nope
ANNOUNCEMENTS:
COT:talked about putting your shopping cart away when you’re done shopping. Do the small things right and don’t get lazy or cut corners

Birthday Q

AO: asylum-am
Q: Gibbler
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Fabio (Joe Hamilton), Gibbler, Hands, Hot Tub (John Muller), Matlock (Bill Maddox), Rainbow, TRC/Crab legs, Waffle House (Brady Greene), @worm, @loves
FNGs: None
COUNT: 14
WARMUP: 43 SSH
THE THANG: partner up. Rounds with merkins, squats, LBC, flutter kicks, wall sits, shoulder taps, pickle pounders, etc
MARY: @cat gut led boat/canoe
ANNOUNCEMENTS:
COT:Jesus is the reason.

The Core

AO: shamrock
Q: slappy
PAX: Caveman, Crawlspace, KickFlip, slappy, Mermaid, LeBling, Skidmark, Dumpster Dive (Brad Burnette), Fabio (Joe Hamilton), Bed Wetter, Swifty, Band Camp, Twitch, The Situation
FNGs: None
COUNT: 14
WARMUP:
SSH
Reach for the Cherries
Twistys
Down Dog
up Dogs
Mountain Climbers
Circle Cutters
Nordics
Runner Stretch

THE THANG:
Shamrock Shuffle – 1 burpee per shamrock and friendship strut mosey between till we get to the field

On the field we did 3 rounds of core stuff followed by a stadium step run. First round we did 15 each, 2nd round 10 each, 3 round 5 each
1. Big boys
2. American hammers
3. Heel touch
4. Awkward turtles
5. Hells to heaven
6. Right side crunch
7. Left side crunch
8. LBC
9. Freddy mercs
10. Flutters

300 total reps and 3 stadium runs

MARY:
Extra credit was had with contributions from about half of us

ANNOUNCEMENTS:
1. ShamLunch this Friday – 1145 at Cancun?
2. ROCO Launch Saturday- clown car to meet around 6 AM
3. ShamBeers next Tuesday 7pm at abridged or tap house
4. Biggest loser restart on Monday
5. Sign up to q

COT:
Recently our community has suffered some tragic losses of life. Specifically two young guys. I wonder what a word of encouragement would have meant to them. Be aware of opportunities to encourage others and do it. It could make all the difference. Also reach out to someone and tell them you love them.

Be Serious But Have Fun

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Cat Gut (Mike Davis), Double Wide, Fabio (Joe Hamilton), P3 (Jordan Simmons), Waffle House (Brady Greene), Cinco (Scott McGuire), None
FNGs: 1 None
COUNT: 10
WARMUP:

Warm Up / Stretching

Indian Run w/ Heavy Bag Approx 3/4 Mile

THE THANG:

Round 1:

Parking Lot: Defensive Back (DB) Drills (Partners)
Partner #1: You are the DB
Partner #2: You have the ball (rock)
– Partner #2 holds the rock out and Partner #1 peddles back.
– Partner #1 holds the rock out Left or Right and directs Partner #2.
– When Partner #2 reaches the other side of the parking lot he sprints back.
– While Partner #2 sprints back Partner #1 holds the rock overhead and squats.
– Rotate X 2

Round 2: The Cloud: Chest & Back (Partners)
1. 100 Pull Ups
2. 100 Hindu Pushups (Start in Downward Dog, rotate in a J, then Push up.) F3 name is Dive Bombers….

Round 3: Mammoth March X 10 Reps (A rep is Steps 1 thru 4 below)
1. Four Lunges total
2. Step Forward Then Reverse. Switch legs.
3. Then side to side
4. Full squat in between each transition for a total of four (4) squats.

Round 4: Core
1. Big Boy Sit Ups X 20
2. Flutter Kicks X 20
3. Repeat, repeat, and repeat, till Cinco says stop!!! 😉

MARY:
ANNOUNCEMENTS:
COT:

Life is serious. Life is special. Find your passion and purpose.

Deep in his heart, every man longs for a battle to fight, an adventure to live, and a beauty to rescue.
John Eldredge, Wild at Heart: Discovering the Secret of a Man’s Soul

The Go-Giver

AO: asylum-am
Q: Rainbow
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), P3 (Jordan Simmons), Fabio (Joe Hamilton), Matlock (Bill Maddox), F3 Pluto ( Hugh Nystrom), Rainbow, White Belt, Jug Dish
FNGs: None
COUNT: 9
WARMUP: 20 SSH on 4ct
Corner One- Baby arm circles front and back x10
Corner Two- Imperial Walkers x10
Corner Three- Windmills x12
Corner Four- Tempo Merkins x10
Corner One to close with 12 4ct LBC
THE THANG: mosey to Circus Maximus
5 exercises here Merkins, Dry D, Burpees, LBC, Squat Jumps all 10 count rep

Perform all exercises then run a lap. Drop the first exercise after lap one and continue to dropping until complete

Mosey to lower parking lot for 4 cones
10 gas pumpers at each cone, bear crawl in between. Run back side back to start to rinse and repeat. Completed 3 Rounds

Mosey to little Everest. 10 Tempo squats at bottom of hill. Bernie every other time up with 10 alternating lunges at top. 10 each leg. 3 rounds of that

MARY: nope
ANNOUNCEMENTS: nada

COT: talked about the other part of thanksgiving. The giving part. Challenge to give more of our money, time, and resources