F3 Knoxville

Tag: Junk (Sam Yoakum)

Happy 45 to Madoff

AO: dogpound
Q: Madoff
PAX: Nixon, Mayberry, Earmuffs (Dan Studt), Aladdin, Bartman, Einstein, Junk (Sam Yoakum)
FNGs: None
COUNT: 8
WARMUP:
45 SSH
15 Lil Baby Arm Circles + 15 Lil Baby Arm Circles + 15 Grady Corns
THE THANG:
Tabata Style – 45 secs work 20 seconds rest for 5 rounds
1. Iron Mikes
2. Push up to Squat
3. Prisoner squats
4. Dead bugs
5. Mario jumps up the hill and jog back
6. Seated jump

MARY:
1 min of Knoxville Cherry Pickers or Choose your own stretch
ANNOUNCEMENTS:
None
COT: Shared that our unique experiences in our lives make us who we are and give us wisdom for the people God has placed around us. Hoped to encourage everyone to trust their wisdom and experience, keep learning, and keep imparting your uniqueness to your Family, Community, and Friends.

Tic Tac Bro

AO: dogpound
Q: Lightweight
PAX: Einstein, Earmuffs (Dan Studt), Bunches, Junk (Sam Yoakum), Nixon, Nixon
FNGs: 1 Nixon
COUNT: 6
WARMUP:
We did
THE THANG:
Tic Tac Toe battles. Buy in reps to place disc
Exercises:
Merkins, CDD, Lunges, Curls, CPR, BBs, pickle pounders

MARY:
Ring of fire:squat
ANNOUNCEMENTS:

COT: Find the fun.

Matterhorn Repeats

AO: dogpound
Q: Madoff
PAX: Lightweight, Junk (Sam Yoakum), Earmuffs (Dan Studt), Aladdin
FNGs: None
COUNT: 5
WARMUP:
20 SSH
5 Cherry Pickers
20 TN Rocking Chairs
5 Cherry Pickers
10 baby arm circles forward, backward, then 10 Grady Corns
5 Cherry Pickers

Run up hill to 10 Wide Merkins to the Rail and 10 Dips
Keep Running around the peninsula stopped 3 times for 10 toe taps on 4-count, ending at base of Matterhorn

THE THANG:
Run Up Matterhorn then Walk down and Repeat (8x)
Walk back towards AO, mall walk race
7’s – Tyson Merkins and Squat to Inch Worn Walkout

MARY:
20 Gas Pumpers
10 Freddie Mercury
3 Knoxville Cherry Pickers

ANNOUNCEMENTS: Escape Haw Ridge

COT: Shared a praise report from my personal life that represents an answered prayer that I have been waiting some time for. Reminder that faith is built in the waiting not in answered prayers necessarily.

A moon-lit stroll

AO: dogpound
Q: Lightweight
PAX: Aladdin, Bartman, Einstein, Junk (Sam Yoakum), Pew-pew
FNGs: None
COUNT: 6
WARMUP:
We did
THE THANG:
Laps around the Trail of Tears carrying a cmu
Cmu cannot touch the ground
Laps 1&2: merkins/Squats
Lap 3 and return trip: Flutters/presses
MARY:
Ring of fire-merkins
ANNOUNCEMENTS:
Haw Ridge
COT:
Give your fears up to god

An Obstacle Course of sorts

AO: dogpound
Q: Lightweight
PAX: Bartman, Pew-pew, Earmuffs (Dan Studt), Junk (Sam Yoakum), Madoff, Mayberry, Snitch (Cory Beilharz )
FNGs: None
COUNT: 8
WARMUP:
We did
THE THANG:
Course around the AO with different modes of travel.
At restaurant, run up hill, flamingos then super Mario to next cone, BBS then bear crawl to cone for merkins, short fellowship Mosey to curb for Rocky Balboas (Go Birds), crawl bear down the hill, Mosey to cone for inch worms with a merkin. 5 burpees and walk back to the start. Rinse and repeat.
MARY:
Knox 🍒
ANNOUNCEMENTS:
Tucker continues to make progress, keep him in your prayers.
COT:
Make a call or text to someone on your mind