F3 Knoxville

Tag: Madoff

Quarter pounder

AO: the-equalizer
Q: Mouthwash
PAX: Madoff, Cheney, Stripped, Bookman, Mouthwash
FNGs: None
COUNT: 5
WARMUP: ssh, rockettes, tempo merkins, etc…

THE THANG:

Bathhouse for some sets of pull-ups and v-ups

Double quarter pounder
– 25 merkins
– 50 squats
– 75 mountain climbers
– 100 SSH

Some more pull-ups and v-ups

MARY:

Cold yoga

ANNOUNCEMENTS:

COT:

Exodus 2:23-25
God Hears Israel’s Groaning
[23] During those many days the king of Egypt died, and the people of Israel groaned because of their slavery and cried out for help. Their cry for rescue from slavery came up to God. [24] And God heard their groaning, and God remembered his covenant with Abraham, with Isaac, and with Jacob. [25] God saw the people of Israel—and God knew.

Hips don’t Lie

AO: dogpound
Q: Aladdin
PAX: Earmuffs (Dan Studt), Pew-pew, Aladdin, Mayberry, Madoff, Lightweight
FNGs: None
COUNT: 6
WARMUP:
SSH, Cherry Pickers, TN rocking, tempo merkins

THE THANG:
Various stops with various exercises at each stop. Work your way down and then reverse.

MARY:
Flutter kicks and Hello Dolly’s

ANNOUNCEMENTS:

COT: We will go through hills and valleys. Eyes on God the whole time.

Whoops

AO: the-equalizer
Q: Bookman
PAX: Smithers, Cheney, Stripped, Bookman, Madoff, Snowbird, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 7
WARMUP: SSHs, mosey to smokehouse

THE THANG: ladderball, miss a throw you do either 5 burpees, 10 lunges, or 5 thrusters depending on the rung

10 curls, 50 ft rifle carry, or 10 OH presses by each team member to take a throw depending on the rung.

We suck at ladder ball

MARY:

ANNOUNCEMENTS: toddy quad Q, convergence on the 31st

COT: adjust and go

White Elephant

AO: dogpound
Q: Nixon
PAX: Lightweight, Madoff, Aladdin
FNGs: None
COUNT: 4
WARMUP:

Stretch 8 minutes :
Side Straddle Hops x 10
Little baby arm circles x 20
Tempo merkins x 10
Tempo squats x 10

THE THANG:

PAXs will be separated into teams of 2. Each team will receive a card with exercises. Teams will have an option to pass those exercises to the team to their left or keep them. Cards can only be passed once. Exercises conducted at the bathrooms

After a team ends a set they run to the tennis courts and return to stand in the Berine position until all teams have completed their set.

25 x Overhead press
25 x Front raises
25 x Goblet Squats
25 x Dead Lifts

25 x BBS
25 x SSH
25 x LBC
25 x 2 count Flutter kicks

10 x Blockees
10 x Burpees
10 x Lunges
10 x Wall jumps

MARY: N/A

ANNOUNCEMENTS: See Slack

COT: New Year’s resolutions for self-improvement

Spoooooooooky Ruck

AO: the-equalizer
Q: Bookman
PAX: Ribbed (Joshua Sagraves), Cheney, Blindside, Bookman, Mouthwash, Stripped, Madoff
FNGs: None
COUNT: 7
WARMUP: 10 SSHs

THE THANG: Rick through the woods. Step ups, merkins, squats, OH Presses, and LBC dodgers (Thanks Loudon County Sheriff’s Office deputy)

MARY: none

ANNOUNCEMENTS: all the things in January

COT: pray, meditate, reflect, appreciate