F3 Knoxville

Tag: Madoff

Earmuffs is a Beast!

AO: dogpound
Q: Earmuffs (Dan Studt)
PAX: Aladdin, Madoff, Junk (Sam Yoakum), Lightweight, Einstein, Pew-pew, Bartman, Mayberry, Nixon
FNGs: None
COUNT: 10
WARMUP:
SSH
Arm circles
Imperial Squat Walkers
Tempo Squat
Calf raises
THE THANG:
Mosey up the hill
3 x 15 dips along the rail

Core Work – 20 each, 4 count on most, 2 sets+1
Freddy Mercury
Box Cutters
LBCs
Flutter Kicks
American Hammer

Legs at the Hill – Up to Dwayne Johnson for 5 jump squats
20 each
Squats
Lunges
Calf raises (in, out, front – on the stairs – 60 total)
Bulgarian Split Squat (foot on the curb)
Super Mario

Arms by the Backbone –
10 Decline Merkins
10 CDD
10 Shoulder Taps
5 Resistance Pull-ups (5 count down)
20-count hang (1 Mississippi)

MARY:
Knoxville Cherry Picker
Quad stretch

ANNOUNCEMENTS: See the newsletter

COT: Marriage is a model of God’s relationship with his Church and each of us. Earmuffs said some amazing things and challenged us to care for our wives as Christ cares for His church.

Do The Hard Things

AO: the-equalizer
Q: Blindside
PAX: Ribbed (Joshua Sagraves), Madoff, Snowbird, Mouthwash, Bookman, Swimmies (Nathan Chesney), Smithers, Blindside, Tinactin
FNGs: 1 Tinactin
COUNT: 9
WARMUP:

Ribbed’s Patented Warm-up: 1 Squat

THE THANG:
The Snake
5 Stations, 3 exercises per station, 5 rounds, Deescalating # of Reps. Mosey to each station, Mosey back to 1st station after completing the 5th station. Do exercises again doing the next lowest # of reps.

The Stations/Exercises/Reps:
1. Dock
1. CCD, BBS, Mountain Climbers
2. 25, 20, 15, 10, 5 reps
1. Rockpile
1. OH Press, Rows, Curls
2. 20, 16, 12, 8, 4 reps
1. Bathhouse
1. Pull-ups, LBCs, Wide Merkins
2. 15, 12, 9, 6, 3 reps
1. Splash Pad
1. Dips, Derkins, Imperial Squat Walkers
2. 10, 8, 6, 4, 2 reps
1. Top of the World
1. Lunges, Apollo Onos, Burpees
2. 5, 4, 3, 2, 1 reps

MARY:
Fellowship Mosey return to Shovel Flag

ANNOUNCEMENTS:
Hardship Hill, Ribbed is the new Comz Q

COT:
I don’t like this workout. It is just enough running to tick you off. But I had a conversation yesterday with a friend that I preferred golf over tennis because “My cardio isn’t up for tennis right now.” After I said that, I immediately planned to do this Q because I didn’t like that I said it.

Do the hard things! Do the right things!

Ribbed 66

AO: dogpound
Q: Ribbed (Joshua Sagraves)
PAX: Aladdin, Madoff, Mayberry, Bartman, Lightweight, Einstein
FNGs: None
COUNT: 7
– SSH – 25 IC
– Windmills – 10 IC
– Tenessee rocking chairs – 10 IC
– 10-count stretch

Main Workout: “Ribbed 66 Core Circuit” (35 minutes)

Use 6–8 lights spaced out around the parking lot (adjust based on the space/time). At each light, perform 1 core exercise + run to next light. Cycle through the list until time is up or you reach 66 total exercises.

Core Stations (rotate through these)

1. Big Boy Sit-Ups –
2. Flutter Kicks –
3. Freddie Mercurys –
4. LBCs – 25 reps
5. Plank Shoulder Taps –

MARY: Stretching

ANNOUNCEMENTS: Flag hand over at Shamrock

COT:Psalm 23
Remember your Good Shepard today

M&Ms

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Blindside, Stripped, Mouthwash, Madoff, Ribbed (Joshua Sagraves), Smithers, Bookman, Headgear
FNGs: None
COUNT: 9
WARMUP:
SSH, TN rocking chairs, Cherry pickers

THE THANG:
Manion WOD a day early: www.travismanion.org/events/manion-wod/

MARY:
Core stuff- Imperial walkers, LBCs, GA Cheerleaders, Hello Dollys, Flutterkicks

Stretching

ANNOUNCEMENTS:
Hardship Hill5/17, Fill that May Q calendar! Check out the other AOs and even Q!

COT:
Today is my 3rd F3 anniversary. I’m thankful for the men of F3 and being a little bit biased, especially at The Equalizer. My reasons for showing up may be different than others, but knowing there’s somewhere to go at 5:30 in the morning to share in a fitness challenge and enjoy some fellowship instills my faith in others.

Plus- where else other than The Equalizer will you get to watch a training session on the soccer pitch before dawn?

Plus 1

AO: dogpound
Q: Lightweight
PAX: Madoff, Nixon, Mahoney, Earmuffs (Dan Studt), Waxjob, Einstein
FNGs: None
COUNT: 7
WARMUP:
We did
THE THANG:
A ladder of sorts
1 wmd
2 flamingos
3 imp. Walkers
4 Flutters
5 CPR
6 dia. Merk.
7 lunges
8 bbs
9 thrusters
10 burpees

Add a lap each round

MARY:
No time

ANNOUNCEMENTS:
Egg hunt at the the-farm
COT:
Taxes are taxing