F3 Knoxville

Tag: I-Beam

Loredo

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Mayberry, I-Beam, Junk (Sam Yoakum)
FNGs: None
COUNT: 7
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

If You’re Honest

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Aladdin, Mayberry, I-Beam
FNGs: None
COUNT: 7
WARMUP:
15 SSH
1 Burpee
10 Rockettes
1 Burpee
5 Knox Cherry Pickers
1 Burpee
Slow mozy to Matterhorn, up the hill, and to the pavilion

THE THANG:
Tabata – 8 rounds 20 sec work 10 sec rest – 1 min jog to gate and back/rest
MERKINS, SQUATS, LBCs, CALF RAISES, PLANK SLOW MARCH
Mozy, no stops, back to AO
(I clocked 1.78 miles for the day)

MARY:
Birthday Rounds
Burpees, Imperial Walkers, Squats, Tie Fighters, BIG Arm Circles

ANNOUNCEMENTS:
Escape Haw Ridge, Leadership meeting invite, and convergence for GTE

COT:
Be honest with others but more importantly be honest with yourself. Honest about what you need to work on to improve. Encouraged all to look inward and find something we can improve about ourselves, if we look honestly at ourselves.

Tuesdays with Eliza

AO: shamruck
Q: Eliza
PAX: Glamper, Commission, Eliza, Fabio (Joe Hamilton), KickFlip, Mailbox, Mermaid, The Situation, I-Beam
FNGs: None
COUNT: 9

THE THANG: Rucked through Gulf Park to CAK and back down Sherril Blvd over to Dutchtown and back
COT: Lean on your F3 brothers and share the hard stuff with them. Be open with your struggles and be willing to listen and help in return.

Why? BeCauseway.

AO: the-farm
Q: Waxjob
PAX: I-Beam, Waxjob, Monstar, Mayberry
FNGs: None
COUNT: 4
A balmy 40 degree morning with a light chill breeze. Mayberry blessed with the Meat Sweats, so we were prepared for him to Elvis at any moment, but he persevered.
WARMUP:
SSH x15 IC
2x Burpees
5x Cherry Pickers
8x Trunk Twist
2x Burpees
15x LBAC each way
10x Tempo Squats

THE THANG:
Briefest of Moseys over to the Toaster to grab some toys. CMUs all around except for Mayberry whose hands are too soft to handle the rough, abrasive concrete surface, so he grabbed his weight plate.

Mall walk the long way to the base of the Causeway, pausing for 20x weighted BBS about halfway.

We have one cardboard at each end of the causeway, each with 6 exercises. One pax at the top, one at the bottom and one in transition at all times.

TOP:
OHP
Curls
Tri Ext
Squat thrust
Lawn Mowers
Alpos

BOTTOM:
Up/Over Merkins
Twist Lunge
Weighted V-ups
American Hammers
Plankle Taps
SSH

Due to the length of the Causeway, this took the balance of the hour.
MARY: None today
ANNOUNCEMENTS: Monstar sister (in law? sorry I forget…) is with child. Congrats and prayers for safe carriage.
COT: Be well, do good work, and keep in touch.

Instead of Mayberry

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), I-Beam, Aladdin, Madoff
FNGs: None
COUNT: 5
WARMUP:
20 SSH
10 Windmills
10 Little Baby Arm Circles
10 Reverse Little Baby Arm Circles
10 Grady Corns
Groucho Marx towards the run
Mozy uphill- 15 dips – Mozy to the Left – 20 Flutter Kicks – Mozy to Stairs
THE THANG:
Complete Circuits 2x back to back, run to restaurant, recover walk down and proceed to next circuit
Circuit 1
20 squats
10 merkins
20 lunges (10 per leg)
10 burpees
Circuit 2:
20 mountain climbers (10 per leg)
10 dips (use the curb)
20 Freddie mercury (10 per side)
10 jump squats
Circuit 3:
20 plank jacks (2 count)
10 CDD
20 LBC
10 tuck jumps
Circuit 4:
20 Apollo oh no (10 per side)
10 spiderman push-ups (5 per side)
20 American hammers (10 per side)
20 Groucho Marx (10 each leg)
Circuit 5:
20 high knees (10 per leg)
10 Ranger Merkins
20 leg raises
10 squat jumps
MARY:
20 LBC (4 count)
ANNOUNCEMENTS:
Convergence on 17th 7am at Big Ball
Lightweight announced 3rd Sat Veterans Breakfast (more details to come)
COT:
Thank you for encouraging others at F3 and in your lives. Reminder to all that as a Man you can encourage other men in a special way and we should look for opportunities to do that.