For the second straight week, the Knoxville LEAP team outscored by beloved Vols by posting 26 determined and ready PAX, anxious to do work, in 30 degree weather, with your YHC and some of the finest from F3Davidson, NC. The Vols managed to post 24 on North Texas…not pretty, but a win! Great to see returning PAX from last weeks initial launch, along with 3 new FNG’s this week….welcome Rebate, Sasquatch, and Catgut. Keep the fire burning men and continue to put the men, you come in contact with, into the EH. T-Claps to Barbie for getting his birthday beatdown in early, on a cold crisp morning…strong work brother!
Here’s how the beatdown, went down.
Conditions: Crisp 30 degrees with beautiful blue sky
THE THANG:
COP: Parking Lot with frozen asphalt #gloveswereabonus
SSH X 20 IC,
IW X 20 IC,
Squats X 20 IC,
LBC’s X 20 IC,
Merkins X 10 IC,
Alternating Lunges X 20 IC,
CDD’s X 20 IC
Mosey up hill to parking lot for: Merkins X 10 IC, Russian Twist X 20 IC, Squats X 20 IC (Rinse & Repeat) X 2
Continued Mosey to lower field across from Veterans Cemetery for: Merkins X 10 IC, Russian Twists X 20 IC, and Squats X 20 IC
PAX partner up and the following field work was performed: 30 decline Merkins with feet on partners back, then flap jack
20 Iron Crosses while holding partners legs, then flap jack
50 Alternating Lunges: Right leg, Left leg (1) Right leg, Left leg (2) Right leg, Left leg (3)…..to 50
Crowd Pleaser
Continue Partner work: Partner 1 starts single count Merkin, while partner 2 sprints 100 yds. and back, then flap jack to complete 100 TEAM Merkins.
Rinse & Repeat sprint exchange with 150 TEAM LBC’s
Rinse & Repeat sprint exchange with 100 TEAM Burpees MUMBLE CHATTER elevates several levels here and YHC finally calls an audible down to 75) PAX is very appreciative
PAX is introduced to a 10 count Airborne Mind Bender (cold ground is found to be very refreshing)
Completed field work and maintain two Indian Run lines back to starting parking lot for finish with CDD’s X 15 IC,
MARY:
LBC X 20 IC
Low Flutter X 20 IC
High Flutter X 20 IC
Hello Dolly X 20 IC
Rosilita X 20 IC
Pickle Pounder X 20 IC
J-LO X 20 IC
Mak-Tar-Jai X 10 IC
COT with naming of 3 NEW and 1/2 new FNG’s. Welcome Rebate, Sasquatch, and Catgut. F3 name change was requested, from other previous AO naming, but was quickly veto’ed by the PAX….. welcome ‘again’ to Knoxville “Pommel Horse”….embrace that!
BOM led by YHC
Moleskin: Knoxville will soon have F3 Teams, to reckon with, at all the upcoming F3CSAUP’s in the coming year. Several are already showing signs of crazy competitiveness, and we know how F3 only make you stronger and somehow a little more competitive. Keep putting guys in the EH, and continue to grow this amazing AO by sharing with them, what has been freely shared with you. I am humbled to be a part of and lead the fine men here. To those I already knew and have met over the last two weekends…keep up the hard work! As a UT alum, and a proud member of F3Nation, Knoxville is a special place for me, and I vow to help make it one of the best AO’s in all of F3Nation. When the renovations are completed on the makeover of Lakeshore Park, there’s no question, it’ll be one of the best AO’s anywhere in the south. It’s F3Knoxvilles job to make sure the growth continues, to match this fantastic AO, like I’ve seen it grow all over North and South Carolina.
Mid-Week Workouts: Monday and Wednesday 5:30-6:15 SAME PLACE AS SATURDAY
As the mornings get colder through the season, dress for the workout, not the weather!
NEXT SATURDAY 0700 …. FULL COURT PRESS WITH THE EH’s THIS WEEK GUYS!!!!