F3 Knoxville

Tag: Ice Cold

Chipper-Style

AO: the-equalizer
Q: Madoff
PAX: mouthwash (Mike), Snitch (Cory Beilharz ), Ribbed, Bookman, Ice Cold, Cheney, Lilo
FNGs: None
COUNT: 8
WARMUP:
15 SSH
15 Rockettes
15 Tempo Squats (last 5 in reverse fast down, slow up)
5 Knoxville Cherry Pickers
15 Arm circles (5 little forward, 5 little backward, 5 big forward)
Slow mozy around track to bottom of bearmuda

THE THANG:
As a Group – Stop when the 6 stops
– 150 jump rope (pretend)
– 125 BBS
– Run up to the pavilion – 100 box step-ups (each leg 100 reps)
– Run down to rock pile – 75 Romanian deadlifts with a rock
– Run to flag pole – 25 No Cheat Merkins (def saw some cheaters :slightly_smiling_face: )
– Run long way back to AO

MARY:
5 burpees
20 imperial walkers
5 burpees
20 flutter kicks
20 deadbugs
20 LBCs
5 burpees
5 burpees
5 slow cherry pickers
Flamingo stretch 5 each leg

ANNOUNCEMENTS:
Reminder to check newsletter

COT:
Discussed wisdom, what it means to me, and encouragement to pursue it as men.

Plyo-bata

AO: the-equalizer
Q: Snowbird
PAX: mouthwash (Mike), Bookman, Madoff, Stripped, Ice Cold
FNGs: None
COUNT: 6
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Classic with Sparkeling Water

AO: the-farm
Q: Ribbed
PAX: Choir Boy, Aladdin, Ice Cold, Big Red, Ribbed, Einstein
FNGs: None
COUNT: 6
WARMUP:
5 Cherry pickers
15 SSH
5 Welsh Dragons

THE THANG:
4 stations partner up and as the first partner runs to the next station and back the second partner does the first exercise on the list. Each partner needs to do all three items before they both run to the next and repeat running up to the station after that.

Sandbag Burpee
Cling and press
Sandbag squats

Merkins
Wide Merkins
Shoulder taps

Welsh dragons
Bear crawls
Plank jacks

SSH
Imperial walkers
High knees

Fellowship mosey back to the AO

A Hill to Die On

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Ice Cold, Snitch (Cory Beilharz ), mouthwash (Mike), Madoff
FNGs: None
COUNT: 6
WARMUP: SSH, Rockettes, .7m jog
THE THANG: Hill sprints, 10 CDDs (10x) + some DORA acton
MARY: Merkins
ANNOUNCEMENTS:
COT: Seek first the kingdom of God and his righteousness and all these things will be added unto to you (Matt 6:33)

Board GAINS

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ice Cold, mouthwash (Mike), Snowbird, Unibráu (Nick Robinson), Blindside, Headgear
FNGs: None
COUNT: 7
WARMUP:
Tempo Squats IC x10 | Ab-eh Vi-go-das IC x6

THE THANG:
Mosey to picnic table near pickleball court. Set up the Board GAINS game and begin.
Roll dice, move piece around the board, complete the exercise

MARY:
Small amount of stretching

ANNOUNCEMENTS:
Hot Toddy Triple Q on Saturday
Convergence on 1/20 at Big Ball
F3KnoxRucks sign ups!! Check the website!!

COT:
Be consistent. Don’t be afraid to start over. Track your progress. Get better everyday.