Madoff – Page 16 – F3 Knoxville

The pavilion didn’t flood

May 27, 2024 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Bookman, Madoff, Stripped
FNGs: None
COUNT: 3
WARMUP:

SSHs, LBACs, Cherry Pickers, Tempo Squats

THE THANG:

4 rounds and change

25 SSHs
25 Bent Over Rows
50 Merkins
75 Air Squats

MARY:

LBCs
Box Cutters
Freddie Mercuries
Flutterkicks
Stargazers just listening to the rain on the metal roof of the pavilion

ANNOUNCEMENTS:

Hardship Hill today
F3 In The Nude this summer

COT:

Bill Curry: “There are two pains in life. The pain of hard work. The pain of regret. One is temporary. The other lasts a lifetime.”

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.

Creed Tabata

May 10, 2024 BackBlasts

AO: the-equalizer
Q: Snowbird
PAX: Swimmies (Nathan Chesney), Stripped, Utah, mouthwash (Mike), Cheney, Snitch (Cory Beilharz ), Ribbed, Madoff
FNGs: None
COUNT: 9
Warm up:
– SSH
– Rockettes
– Deep lunges/split squats

The Thang (20 sec work/10 sec rest x 8)
– Line sprints
– V-ABCs
– Jump knee-tuck
– ATG split squat holds
– Archer merkins
– Tibialis raises
– Handstands

COT: Do hard things, not simply to get better, but to be confronted by your weakness, and so have opportunity to trust and boast in Christ (2 Cor 12:9-10).

Rounds Down Range

May 1, 2024 BackBlasts

AO: the-farm
Q: Lightweight
PAX: Madoff, Choir Boy, Aladdin, Einstein, MSG
FNGs: 1 MSG
COUNT: 6
WARMUP:
SSH
Arm circles
Tempo Squats
Burpees

THE THANG:
Mosey to the Stairs

Bottom of the stairs: merkins and bbs
Calf raises up the stairs (2 sets)
Mosey to small pavillion
Small pavillion: Dips and step ups
Lap around the playground back to the bottom of the stairs.
Rinse and repeat
Start with 24 reps of each exercise dtoppi g 4 each round

Mosey back to flag

MARY: Flutter kicks × 24, boat canoe

ANNOUNCEMENTS:
Hardship hill

COT: Have you brought anyone with you in awhile, maybe it’s time to make an effort to EH your circle

Standards

April 30, 2024 BackBlasts

AO: dogpound
Q: I-Beam , Earmuffs (Dan Studt)
PAX: Wall Ball (Rob Harlow), Earmuffs (Dan Studt), Mayberry, Lightweight, Frosty, La-Z-Boy (Zac Smith), Madoff
FNGs: None
COUNT: 8
THE SCENE
Gloomy, rain at the end

F3 WELCOME AND DISCLAIMER
• Welcome to F3: Fitness, Fellowship and Faith

• My name is I-Beam and I’ll be your Q today

Five Core Principals
• Free of Charge
• Open to All Men
• Held Outdoors
• Peer Led
• Ends with a COT (Circle of Trust)

• You are here on your own volition
• I’m not a professional

WARM O RAMA
Side Straddle Hops x 10 IC
6ct Burpees x 10 IC
Cherry Pickers x 5 IC
No Cheat Merkin x 10 IC
Moroccan Night Clubs x 10 IC

BUY IN
Burpees x 10

THE THANG
Mosey to Poopetorium
Wall Sits x 10 Arm Raises Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Wall Sits x 10 Push Press Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Wall Sits x 10 Overhead Claps Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Mosey to Backbone
Pull Ups x 5
Burpees x 5
BBS x 5
Rinse and Repeat 3x

Mosey to the stairs
7’s – squat and SSH

Mosey to the guardrail
Dips x 20
Inkins x 10

MARY
Ab Cycle
3 exercises without putting feet down
Flutter Kicks x 10 IC
Hello Dolly x 10 IC
Gas Pumper x 10 IC

COT ( CIRCLE OF TRUST)
Count Off
Name-o-Rama

WORD
What’s the standard? Find it, lead it and stand up to it.

SPMICE
Starting position, pause
Move
In Cadence
Exercise

Tag: Madoff

The pavilion didn’t flood

Deflategate 2024

Creed Tabata

Rounds Down Range

Standards