F3 Knoxville

Tag: Ice Cold

The Velcro Mile

AO: the-equalizer
Q: Stripped
PAX: Bookman, Blindside, Stripped, mouthwash (Mike), Curveball, Snitch (Cory Beilharz ), High Heels (Henry Ritchie), Snowbird, Headgear, Madoff (Daniel Hereford), Ice Cold, Utah
FNGs: None
COUNT: 12
THE SCENE: Almost Fall
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x5
SSHx30 IC

THA-THANG:
We took a trip around the track today. Stations included:

Dips x5 —
Flutter Kicks x5 —
Merkins x5
Plank Jacks x5
Pull-Ups x5
BBS x5
Squats

On each subsequent lap, we increased rep count by 5.

MARY
Box Cutters IC x10
American Hammers IC x10

STRETCHES

World Series of Dice Part 2

AO: the-equalizer
Q: Bookman (Oscar Hemmelgarn)
PAX: Blindside (Davis Bodie), Ribbed (Joshua Sagraves), Snowbird (Nick Wilson), TRC/Crab legs, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Ice Cold, Bookman (Oscar Hemmelgarn)
FNGs: None
COUNT: 8
WARMUP: Unprepared thanks to poor planning on the Q. SSHs and Cherry Pickers
THE THANG: 6 station in a star setup.
Start in the middle, roll dice, do the # on the roll of burpees, the outside stations have legs, core, merkins, sandbags, and CMU exercises. Start at the bottom of the list, roll dice, double that number, and do the exercise
MARY: None
ANNOUNCEMENTS: flag handoff at shamrock on the 29th. Forg3
COT: Don’t judge, pray instead, show compassion. The basics.

Flag handoff at The Equalizer- Didn’t get 3 miles

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: School Zone (Michael Shope), La-Z-Boy (Zac Smith), Aladdin (Mansour Hasan), Bookman (Oscar Hemmelgarn), Choir Boy (Kenny Saffles), Madoff (Daniel Hereford), mouthwash (Mike), Snowbird (Nick Wilson), Ice Cold, Stripped (Carter Cross), Swimmies (Nathan Chesney), Utah (David Angel), Blindside (Davis Bodie), Matlock (Bill Maddox), Brick (Chris Tittle), Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 16
WARMUP:
1 Burpee
20 SSH
4 Cherry pickers
2 Burpees
THE THANG:
Mosey to the entrance and partner up
four stations each with 3 Exercises that one partner will do the first item while the other partner runs up to the next station and back and they switch places. After completing all the items they move on to the next station together and repeat running up to the next station.

Station one:
BBS
Iron Mikes
Gas pumpers

Station two:
Burpees
Bear Crawls
Welsh Dragons

Station three:
Caption Thor
Hand Release-Merkins
Shoulder Taps

Station four:
SSH
Squats
Lunges

fellowship mosey back to the AO

MARY:
45ish Hello Dolly’s
ANNOUNCEMENTS:
Flag hand off at the Asylume AM Monday
COT:

Triple Mike

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Google(Tim Dugas), Junk (Sam Yoakum), Ice Cold, Aladdin (Mansour Hasan), Waxjob (Josh Brady)
FNGs: None
COUNT: 6
WARMUP:
SSH IC x 21 (Champions do more)
Squat IC, 4 count x 11
Merkins IC, 4 count x 11
Windmills IC, 4 count x 11
Cobra Burpees IC (kind of), 5 count? x ? it was a mess
Cherry Pickers IC, DogPound Style x 6
THE THANG:
Trunk or Treat at the Camry to grab the Sandbag and head to the track.
HR Merkins x 20
Lunges x 20
Squat x 20
Run a lap
R&R until it is your time to carry the burden. Every PAX got a turn walking with the sandbag.
MARY:
Attempted to create a Triple Mike Exercise
Plank to single leg plank
Flutter Kicks IC, 4 Count x 21
Cobra to Downward Dog
Hip Flexor stretch and oblique crunch

ANNOUNCEMENTS:
Shovel Flag handoffs at Equalizer and Asylum
F3 Men’s retreat –
COT:
They say that the Good is the enemy of Great. Because if you’re content with being good, you’ll never push to be Great. However, Perfection is less than Good, because it can stop you from even getting started.
I am a recovering Perfectionist. Early in life when something wasn’t right, I would approach the problem with a hammer seeking swift correction. Instead of approaching it like a Scientist and inspecting it with a flashlight. It’s not wrong, it needs work. This has helped bring understanding as a Husband, parent and co-worker. We’re all going to have good days and bad days. Let’s be understanding when someone else isn’t at their best because we know what that’s like ourselves.

Go Forward today Men with Appreciation, Boldness, and Curiosity.