F3 Knoxville

Tag: Lilo

How Do You Turn A Duck into a Soul Singer?…

AO: the-equalizer
Q: Bookman
PAX: mouthwash (Mike), Ribbed, Cheney, Lilo, Madoff, Bookman
FNGs: None
COUNT: 6
WARMUP: SSHs, Tie Fighters, Tempo Squats, Trmpo Merkins, Cherry Pickers

THE THANG:
Mosey to splash pad, dips, 20 sec on, 20 sec off 3x

Mosey to the trail- mountain climbers in the same cadence,

To Admiral Farragut Park, merkins, squats, and LBCs and some running at the park

Back through the woods. Lunges

Back to Stonehenge, step ups

To the bath house for pull ups or dead hangs

Long way back to the flag, imperial walkers until time

MARY: None

ANNOUNCEMENTS: UnCOVEred 7/13

COT: had some fun and read some dad jokes in honor of Father’s Day

…you put it in the microwave until it’s Bill Withers

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.

Deflategate 2024

AO: the-equalizer
Q: Bookman
PAX: Cheney, Ribbed, Blindside, Bookman, Snitch (Cory Beilharz ), Lilo, Madoff, Headgear, Stripped
FNGs: None
COUNT: 9
WARMUP: SSHs, Uninterested Abe Vagodas, Cherry Pickers

THE THANG:
Dodgeball!
Throw the ball, burpee
Get hit, 5 burpees
When you score, rifle carry a sandbag to the other side of the pickleball court
First to 10 watches losers do 20 monkey humpers
Every five we do a bonus exercise:
Hello dollys, Freddie mercuries, LBCs, Squats, Lunges
Session ended in a 2-2 tie

MARY: no time, we dodgeballed

ANNOUNCEMENTS: hardship hill 5/27, thunderhead hike 5/18, F3 In The Nude this summer. Wax accordingly.

COT: Keep each other accountable. I will get 5 unassisted push ups by 5/12/25. If not, I need to held accountable.

Most importantly, thanks for starting off the first day of 43 with a ton of fun. I look forward to being out there every MWF and miss it when I can’t be or fartsack.

Heavy PT at the Equalizer

THE SCENE: 62 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey over to the Smoke house

THA-THANG:

  • CMU Squat Press: 12 reps
  • CMU Lunges: 10 reps per leg
  • CMU Deadlifts: 12 reps
  • CMU Merkins: 15 reps
  • CMU Bent-Over Rows: 12 reps
  • CMU Russian Twists: 20 reps (10 per side)
  • CMU Farmer’s Carry: Set distance or duration (e.g., 50 meters or 1 minute)

Repeat exercises 1-7 for a total of 3 rounds ish. Ended up doing more 😉

Cool-Down (5 minutes):

  • Light stretching

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Chasing Light Poles

THE SCENE: Upper 50s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching and warming was accomplished.
THA-THANG:
Run to a light pole and do 10 jump squats, 10 merkins, and 3 burpees.  Run to the next light pole and do the same set of exercises, same reps.  Run to the next light pole, etc.  Once back at the first pole, do 23 SSHs on a 4 count.  Then repeat until time.  There were 19 stops per lap around the park, but we did some light poles twice because we passed them both ways.  Most of us made it to 24 light poles, but Snitch and Mouthwash made it to 27.  Potato Head had to leave early or he would have done 30 something.

Fellowship mosey back to the AO.

MARY:
We had time to do ATMs to cash out before the weekend.

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:

My 23rd anniversary is tomorrow.  Be nice to your wives, especially if you have kids and are busy.  Nuff said.

MOLESKIN:
Prayers were said, especially for everyone traveling for the summer.

ANNOUNCEMENTS:
Hardship Hill on Monday