F3 Knoxville

Tag: I-Beam

Ruck miles because were old and injured

AO: the-farm
Q: Gibbler , I-Beam, Lightweight, Mayberry, Gibbler
PAX: Gibbler, I-Beam, Lightweight, Mayberry
FNGs: None
COUNT: 4
WARMUP: SSH and cherry pickers

THE THANG: rucking and more rucking and listening to all of us complain about the idiots in life that surround us.

MARY: none. We’re married. We don’t need abs.

ANNOUNCEMENTS:

COT: coffee time to meet Bartman

4FALCON

AO: shamrock
Q: Eliza
PAX: Baby Boomer, Base Salary, Borg, Brick, Eliza, I-Beam, Jon Boat, LeBling, Mathlete, Mermaid, Oscar Meyer, slappy, Stitch, Waxjob, Voodoo, Skidmark, Crawlspace, Curveball, Pom Pom (Grayson Vaughn), Toretto, Dumpster Dive
FNGs: None
COUNT: 21
WARMUP: Cherry Pickers, Various Stretches, Twinkle Toes

THE THANG: Posted from the f3 nation slack

FALCON TRIBUTE BEATDOWN
BuyIn:  Together In-cadence 14 SSH

4 Rounds:
F Flying Squirrels ( 026 Reps)
A American Hammers ( 026 Reps HW)
L Lunges ( 026 Reps EW)
C Curls ( 026 Reps)
O One Lap (400m recommended)
N No Cheat Merkins ( 026 Reps)

Pick up six after 4th round

BuyOut:  Together In-cadence 14 SSH

Warm-up and Mary to be chosen by the Q.

givebutter.com/Richards

MARY: no time

ANNOUNCEMENTS: Thunderhead hike, Hardship Hill

COT: Prayers for Falcon and his family

New Moves

AO: dogpound
Q: Madoff
PAX: Mayberry, Earmuffs (Dan Studt), Lightweight, I-Beam, Unibráu (Nick Robinson), Lt. Dan, Waxjob, Slipnot
FNGs: None
COUNT: 9
Warm Up
15 SSH
15 Rockettes
Down Dog to Up Dog x10
Tie Fighters 10 Forward 10 Backward
10 Big Arm Circles
Run up the hill
10 dips and 10 slow incline merkins
Run to Rock Pile

Workout
4 Sets
30 – Pendulums Overhead
15 each side – Cross drop to press
15 each side – Oblique crunch reach
10 box jumps

2 sets (some were in 3rd)
Plank Should Taps x20
Box Plank Walk Ins x20
Oblique Crunch 10 each side
20 toe taps (v up)
Run up Hill, return, and Repeat

Mary
Ring of Fire – 1, 2, 4 air squats hold at bottom
10 air squats 4 count in cadence
25 box cutters
10 cherry pickers

[f3knoxvillemain] King Builder (Convergence)

AO: f3knoxvillemain
Q: Tinker Bell-GTE Trainer (STL) , Motorboat (Indianapolis)
PAX: Blindside, Waxjob, Shuttlecock (Riley Brady Parmer), Rep Sleepy, Commission, P3, Z-Pack, Steam, skewer, Spellcheck, Single (Ryan Chambers), Brick, Tenderfoot, slappy, Gmail, Borg, The Situation, Maxime – Pittsburgh, Nubbins (F3 Muletown), Kodak (Joe Beach), Uncle Rico (Naperville), FixerUpper, Lizzy, CRISPR, F3 Pluto ( Hugh Nystrom), Tropicana, Charmin (John Willis), Pac-man, Stitch, Snitch (Cory Beilharz ), OnStar, Swimmies (Nathan Chesney), Duggar, Choir Boy, Betty, Voodoo, Smoked Pickle, Grandslam, Einstein, Lilydipper, Pusher, Guppy, Guardrail, Median, Mermaid, KickFlip, Cheatsheet, Utah, Toretto, Honeydew, Tonka, Pom Pom (Grayson Vaughn), Eliza, Ribbed, I-Beam, Mathlete, Cart Girl (John Sadler) (Chatt, TN), Swanson, Abort (Jeremy Loftis), Dumpster Dive, Anchorman, Humper ( Sam Hartness ), David Wood, Bones, Rooter, scratch & win, full moon,, Ike
FNGs: 1 Ike
COUNT: 89
Kingbuilder
Q: Tinker Bell Bones Motorboat
Warm Up: Mosey to the base of Picket’s Charge
Thang 1:
Get Right-Fatigue makes a coward of us all
-Bones led a series of up and down the hill with Bomb Jacks, Burpees, Monkey Humpers
-Live Right-When in charge, take charge
-Motorboat led standard F3 exercises IC emphasizing staying together as a team and the importance of cadence
-Lead Right-Leaders build leaders
-Tinker Bell led 4 corners with exercises of No cheat merkins, no surrenders, and get ups. Guppie was tasked and taught to lead the group in SSH and 6ct burpee IC
-AAR process
-Leave Right-Virtuous leaders work themselves out of job
-Guppie taught Pusher to lead SSH and Burpees IC
-AAR process

Mosey back to flags

The COT was the Nant’an change from Kickflip to Mermaid.