F3 Knoxville

Tag: Honeydew

Walk and Talk

AO: shamruck
Q: Fabio (Joe Hamilton)
PAX: Andy Todd, Anchorman, Baby Boomer, Dumpster Dive, Eliza, Flower Pot, Honeydew, Mermaid, Toretto
FNGs: None
COUNT: 10
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS: Brolympics on 11/16

COT: Romans 13, as believers we should pray for our leaders even if we don’t agree with them because God had placed them there for His good

Stay Positive

AO: asylum-daybreak
Q: High Heels (Henry Ritchie)
PAX: Brick, Doubtfire (Nick Bond), Lilydipper, Pele (Jon Lindberg), lebowski, Dain Bramage (Will Olson), Choir Boy, Veggie (Rylen Huddy), Honeydew, Lulu (Greg Huddy), Swimmies (Nathan Chesney), Crawdad (Robbi Dickens)
FNGs: None
COUNT: 13
WARMUP:
Burpees – 50, Squats – 20, LACs-20, Lunges -10, Imperial Walkers – 15, Twisties – 10, Tennessee Rocking Chair – 10

THE THANG: O9 hundred, 60 SSH, 30 Merkins, 30 BBS, 9 Burpees,

DORA – 75 Merkins, 150 LBCs, 150 SSH

Over to Carkiac Hill – 60 Merkins up the hill, then ran back down, 60 Box Cutters, then ran to AO.

MARY: 20 Gas Pumps

ANNOUNCEMENTS: None

COT: Having a positive attitude is essential to being successful in anything you do. Work, marriage, health, and family. Positive thinking does guarantee success, but negativity almost guarantees failure.

Nice and Easy Circuit

AO: shamrock
Q: Eliza
PAX: Oscar Meyer, slappy, Nadia (Aaron Jacques), Free Fall (Justin Whitaker), Dumpster Dive, Flower Pot, Crawlspace, Band Camp, Toretto, Honeydew, Stitch, Skidmark, Waxjob
FNGs: None
COUNT: 14
WARMUP: SSH, Hairy Rockettes, Updog, downdog, 5 tempo merks, stretching

THE THANG: mosey to CMU pile and convene in back parking lot

2 sets of exercises in the parking lot and 2 runners. Runners take one short lap around the lot and bump you to the next exercise until it’s your time to run. When done with Set 1, you bump and join set 2 and vice versa.

First set: OH press, V Ups, Curls, Flutter Kicks, CMU Swings, Big boys

Second set: Alternating Rows, Plank Jacks, Bench Press, Side Crunches, Blockees, Heels 2 Heaven

Time for 11’s rocky balboas and curb squats

MARY: built in – 1 minute plan

ANNOUNCEMENTS: disc golf, bonfire, IPC coming up

COT: what are you dedicated to? What gets your focus, energy, time, attention, money?!? Be dedicated to important things whether it’s your M or your 2.0s or your job or quiet time or F3. Evaluate what you’re dedicated to and recalibrate to what’s really important.

2 Forward 1 Back

AO: shamrock
Q: slappy
PAX: Crawlspace, Baby Boomer, Stitch, Honeydew, Eliza, Band Camp, Toretto, slappy, Flower Pot
FNGs: None
COUNT: 9
WARMUP:
– Goofballs
– hairy rockettes
– cat wine mix
– calf & runner stretch
– cherry pickers
– run to a light pole, do 11 SSHs, and run back
– friendship fist bumps all around

THE THANG:
1. HILL WORK – We started at the top of the hill. Run down hill and do 1 burpee at bottom. Run up hill and do 1 burpee at top. Do this 11x.
2. 2 FORWARD 1 BACK – In the big parking lot we started at a station and did 11x of 1st exercise, then moved to another station about 25-30 yards away 11x of a 2nd exercise, went back to 1st spot did it again, and then back to the 2nd spot. We moved forward like this through 6 stations (wide merkins, squats, diamond merkins, bobby hurleys, drydocks, and lunges).
3. CRUNCH ZONE – We broke in the new practice turf by doing 11x of the following: American Hammers, H2H, flutters, LBC, Big Boys, Right Crunch, Left Crunch, Gas Pumpers, Hello Dolly, Freddy Mercs.

ANNOUNCEMENTS:
Sign Up for Q calendar. IPC is in September.

COT:

Easy ruck

AO: shamruck
Q: Lizzy
PAX: Dumpster Dive, Honeydew, Mermaid
FNGs: None
COUNT: 4
WARMUP:

THE THANG:

We walked 3 miles. :muscle:

MARY:

ANNOUNCEMENTS:
Marine Corps mud run 8/31. I’m taking donations of cases of water for the event

COT: