F3 Knoxville

Tag: Junk (Sam Yoakum)

3 Ring Circus

AO: dogpound
Q: Bunches
PAX: Junk (Sam Yoakum), Lightweight, Einstein, La-Z-Boy (Zac Smith), Mayberry
FNGs: None
COUNT: 6
WARMUP:
SSH, Baby Arm Circles,1 fast Cherry Picker, Knoxville Cherry Pickers, Rockettes, Mozy to Thunder Dome

THE THANG:
Rotate through circles in groups, pick one exercise while the timer Runs
Circle 1 (Lunges, Squats, Calf Raises)
Circle 2 (Butterfly Kicks, LBS, Freddy Ms)
Circle 3 (Merkins, Derkins, Power T Merkin)
Dodgeball game (3x Burpee penalty)
MARY:
Plank, Incline Pickle Pounders
ANNOUNCEMENTS:
Bro-lympics is coming
COT:
Pobody’s Nerfect, try anyway

Pursuing Junk

AO: dogpound
Q: Madoff
PAX: Junk (Sam Yoakum), Bunches, La-Z-Boy (Zac Smith), Aladdin
FNGs: None
COUNT: 5
WARMUP:
20 SSH
10 TN Rocking Chair
10 Rockettes
5 Cherry Pickers
Run up the Hill – 15 Dips and 15 Merkins on the Railing
Run to Restaurant and down to workout spot

THE THANG:
21-15-9
Burpees
Squats
HR Merkins
Iron Mikes
BBS
Plank Jacks until the 6 is up
Run a Lap around the island

Run – 21 Plank Jacks (4 count) – Run 15 BBS (4 count) – Run 9 Burpees unbroken

MARY:
25 Box Cutters
10 Imperial Walkers and 10 Imperial Squat Walkers
20 Flutter Kicks
30 sec Pickle Pounders

ANNOUNCEMENTS: Check the newsletter

COT: Discussed tests of Faith and challenged ourselves to test our Faith every now and then to make sure we know what we believe and why.

Not THE Eleven

AO: dogpound
Q: Madoff
PAX: Lightweight, Junk (Sam Yoakum), Mayberry, Tinactin (F3 Naperville 1stF), SlideRule (Stephen Sloan), Bunches, Mahoney, Aladdin
FNGs: None
COUNT: 9
WARMUP:
20 SSH
15 Rockettes
10 TN Rocking Chairs
4 Knox Cherry Pickers
Mozy up the Hill
15 slow stretchy Merkins
15 slow stretchy dips

THE THANG:
11s – Squat Jumps and No Cheat Merkins
In between 30 yards
“1. Bear Crawl
2. Lunge Walk
3. Burpee Broadjump
4. Mosey
5. Side Shuffle”
MARY:
15 Leg Lifts
10 Cocoons
10 Gas Pumpers
10 v-Ups

ANNOUNCEMENTS: Check the newsletter

COT: Shared about a recent thing with my 2.0 Son wanting to watch 80s, 90s, 2000s action movies with me and me having to make time to do it. I enjoy it every time and it’s reminded me lately to make all the moments I have with my kids at home very intentional and memorable.

Iron Pax 2024 – Week0

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Junk (Sam Yoakum), Bunches, La-Z-Boy (Zac Smith), Snitch (Cory Beilharz ), FunGuy
FNGs: None
COUNT: 8
WARMUP:
6 Motivators and walk to the Trail of Tears

THE THANG:
Week0
EMOM 5 Burpees then max Thrusters
Once you hit 100 thrusters run a lap

EMOM 5 Thrusters then max Burpees
Once you hit 100 burpees run a lap

MARY:
Laying down crossover stretches (both sides)
3 Knoxville Cherrypickers

ANNOUNCEMENTS: Saturday OTB Sept 11 memorial stair climb at Farragut High School stadium

COT: f3 is an encouraging place where we can be ourselves, be a little silly, and hold each other accountable.

AO Tour

AO: dogpound
Q: Lightweight
PAX: Einstein, Earmuffs (Dan Studt), Bunches, Madoff, Mayberry, Junk (Sam Yoakum), Lady Fingers
FNGs: None
COUNT: 8
WARMUP:
We warmed up

THE THANG:
Tour around the AO:
11s at the guard rails incline merkins/cdd
7s up to the Backbone burpees/pull ups
Calf raises up to the restaurant
Monkey humpers/flamingos to the view
Inchworm merkins through the parking lot
Mosey back to flag

MARY:
Flutter kicks
Lbc
V ups
🍒 pickers

ANNOUNCEMENTS:
Blue grass launch Weds 6pm

COT: recharge through family. It’s okay to take a break