F3 Knoxville

Tag: Madoff (Daniel Hereford)

Testimony

AO: dogpound
Q: Unibráu (Nick Robinson)
PAX: Ice Cold, Waxjob, Google(Tim Dugas), Junk (Sam Yoakum), Madoff (Daniel Hereford)
FNGs: None
COUNT: 6

WARMUP:
jumping Jack’s, Grady Corn, Bend and Reach.
THE THANG:
Burpees on the mosey to the pull up bars.
Pull ups.
Burpees on the mosey back.
Super 21s, for a total of 231 push ups and 231 sit ups/ crunches.
MARY:
Leg Lifts, Flutter Kicks, and V-Ups.
ANNOUNCEMENTS:
COT:
Shared testimony.

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

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:

End of Summer Party (Circuit)

AO: dogpound
Q: Imaginary (Phil Hulbert)
PAX: Madoff (Daniel Hereford), Google(Tim Dugas), Earmuffs (Dan Studt)
FNGs: None
COUNT: 4
WARM-O-RAMA – In Cadence:
SSH = 20
Tie Fighters – 10 each direction
Merkins = 10 @ 4 count
Imperial Walkers = 20
Shoulder Taps = 15
Cherry Pickers = 5
Mosey to Poopatorium for 2 rounds of:

Step Ups or Box Jumps = 10
Derkins = 20
Dips = 20

Dips on way to Backbone = 20 x 2

THE THANG – END OF SUMMER CIRCUIT PARTY:

• 10 Pull ups (or dead hang)
• 20 Merkins
• 20 Summo Squats
• 20 BBS or Reverse Crunches
• 10 Burpees
Sprint/Jog to Light Pole
• 20 Iron Mikes
Sprint/Job back to Backbone
• Rinse/Repeat for 3 rounds by all

Dips on way back = 20 x 2

MARY:
Flutter Kicks = 20
American Hammer = 20
Hello Dolly = 20

CIRCLE OF TRUST/BOM:

False Faith
…they preach but they do not practice.
Matthew 23:3
Easy to complain, grumble, be sarcastic, comment on social media, but fewer are people that get off the screen and go serve. Let’s be men that act, not talk.

Gossman baseball

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Tonka (Andrew McDonald), Madoff (Daniel Hereford), Utah (David Angel)
FNGs: None
COUNT: 4
WARMUP:
Three cherry pickers.
10 count Thai fighters.
Some of these and some of those
THE THANG:
Baseball of the ghost Mann variety
First base 25 Merkins
Second base 25 squat jumps
Third base 25 big boy set ups
Home plate 25 five dips

MARY:
ANNOUNCEMENTS:
Flag off September 1
COT:

F3 Knoxville Bible study very helpful and wanted to encourage the PAX to read it. Don’t isolate yourself if you do not have an accountability partner ask a shield Lott can help in a lot of ways. “Whoever conceals his transgressions will not prosper, but he who confesses and forsakes them will obtain mercy.”
‭‭Proverbs‬ ‭28‬:‭13‬ ‭ESV‬‬
bible.com/bible/59/pro.28.13.ESV