F3 Knoxville

Tag: Madoff

(Some of) The 11 Ladder

AO: dogpound
Q: Blindside
PAX: Mayberry, Madoff, Aladdin, Earmuffs (Dan Studt), Peacekeeper, Lightweight
FNGs: None
COUNT: 7
WARMUP:
Typical Blindside-y Warm-up Things

THE THANG:
Get a coupon, vest, plate, or ruck and make way to the Skatepark for the 11 Ladder.
Starting with 11 reps each, complete the 9 exercises, leave ruck/coupon/etc., run and climb over the wall (2 Burpee penalty if you go around it), and run around the Thunderdome back to the Skatepark. Drop to 10 reps for the next round, rinse and repeat.
Exercises:
Burpee Jump Overs
Goblet Squats
Ruck Mountain Climbers
Ruck Iron Mikes
Ruck Merkins
OH Press
WW3 Sit ups
Curls
American Hammers

MARY:
No time. But she says that she misses us.

ANNOUNCEMENTS:
Concord Trails I this Saturday at the Cove, see Slack for details.
Big Ball Convergence rescheduled for 2/17
Escape from Haw Ridge Friday, March 1st!

COT:
“If you ask God to move mountains, expect Him to hand you a shovel.”

A Hill to Die On

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Ice Cold, Snitch (Cory Beilharz ), mouthwash (Mike), Madoff
FNGs: None
COUNT: 6
WARMUP: SSH, Rockettes, .7m jog
THE THANG: Hill sprints, 10 CDDs (10x) + some DORA acton
MARY: Merkins
ANNOUNCEMENTS:
COT: Seek first the kingdom of God and his righteousness and all these things will be added unto to you (Matt 6:33)

The Thunderdome 2024

AO: dogpound
Q: Ribbed
PAX: Junk (Sam Yoakum), Earmuffs (Dan Studt), Mayberry, I-Beam, Madoff, Paperclip, Lightweight, Ribbed
FNGs: None
COUNT: 9
WARMUP:
10 SSH
3 Cherry pickers
THE THANG:
Mosey to the thunderdome.
we have a ladder workout. 12 down to 1 and then do a lap around the thunderdome and back at it.

12- BBS
11- 2ct moutain climbers
10- 2ct shoulder taps
9- merkings
8- squats
7- 2ct flutter kicks
6- flutter kicks
5- step ups
4- 2ct hello dolly
3- imperial squat walkers
2- HR / ST Merkins
1- Burpee

mosey to the AO
MARY:
ANNOUNCEMENTS:
Hot Toddy Triple Q 1/13 at Asylum Daybreak, 1/20 Convergence at Big Ball

COT:
Remember your creator this year.

Instead of Mayberry

AO: dogpound
Q: Madoff
PAX: Monstar, Earmuffs (Dan Studt), Utah, Unibráu (Nick Robinson), Colonel (Alex Wallace), Lightweight, Madoff
FNGs: None
COUNT: 7
WARMUP:
SSH – 20
Plank Marches – 10
5 burpees
Rockettes – 10
Tempo Squats in All Directions – 5 sets
Cherry Picker – 5
Run up the hill – 4 burpees, 20 dips, 3 burpees, 10 slow incline merkins, 2 burpees, run to steep hill in parking area

THE THANG:
5 Sets
Bear Crawl up steep hill, 25 calf raises, walk down steep hill, 10 rocky balboas 4 count
Run to Matterhorn
On the way 5 mucho Chesto
At Matterhorn

3 Sets
5 burpees pull-ups
20 LBC (2 count)
Crawl Bear down hill
Recover walk back to the backbone

Indian Run back to AO

MARY:
Box cutters – 20
Gas pumpers – 10 (4 count)
WWII Sit-ups – 5

ANNOUNCEMENTS:
None

COT:
Encouraged men to Q once a month and also shared some thoughts about feeling unworthy to lead but that F3 and the Dogpound is a safe place to try something you think you aren’t good at.

Something Borrowed

AO: dogpound
Q: Madoff
PAX: Junk (Sam Yoakum), I-Beam, La-Z-Boy (Zac Smith), Google(Tim Dugas), Aladdin, Choir Boy, Madoff, Earmuffs (Dan Studt)
FNGs: None
COUNT: 8
WARMUP:
20 SSH
10 Tempo Squats
15 Rockettes
6 Burpees
10 Tempo Merkins
5 Cherry Pickers
THE THANG:
Ran to Island and completed 2 sets
20 LBCs
30 BBS
30 Sec Side Plank (each side)
Ran approx .25 mile and completed
5 Mucho Chesto
Ran to Backbone
Ladder at Backbone – 10 Pullups or Hanging Knee Raises, Run to top of hill and complete 1 Burpees. Add +1 Burpee each round
Got to 7 and ran back to AO
MARY:
20 LBCs
20 Flutter Kicks
10 Georgia Cheerleaders
10 One Leg GA Cheerleaders (5 each leg)
15 BBS
Hip stretches and some Yoga Pose Stretches
ANNOUNCEMENTS:
COT:
Shared thoughts about the Innkeeper in the Christmas Story and about how he missed an opportunity to be a larger part of the story. Encouraged all to pay attention to what’s going on, pick up our heads and hearts, and look for opportunities to serve others.