F3 Knoxville

Tag: Madoff

Chippendales Tryouts

AO: the-equalizer
Q: Bookman
PAX: Ribbed (Joshua Sagraves), Madoff, Mouthwash, Bookman
FNGs: None
COUNT: 4
WARMUP:
SSH, tempo squats, Cherry pickers, mosey to splashpad

THE THANG:

Dice Game:
Sandbags – between each station rifle, farmer, or suitcase carry your sandbag
Stations on outside:
WW3 sit-ups
Flat Presses
Front Rack Squats
OH Presses
RDLs
The middle station is a blockee station
Repeat until time

Running lines:
Each line you run to do 1, 2, 3 star jacks (1st cone 1, 2nd cone 2, 3rd cone 3. At end, do 4 imperial walkers on a 4 count.
Repeat until time

DORA:
30 sandbag swings
60 alternating V-ups over sandbag
90 curl to OH Presses

MARY: stretching

ANNOUNCEMENTS: convergence, goruck event

COT: Be compassionate

Scrooge McDuck Birthday Celebration

AO: dogpound
Q: Nixon
PAX: Lightweight, Mayberry, Earmuffs (Dan Studt), Madoff, Pew-pew, Einstein
FNGs: None
COUNT: 7
WARMUP:

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

THE THANG:

Scrooge McDuck’ Birthday

Scottish Duck Mines
(Duck walk between each sets)
– American Hammers 10 x 8 x 6
– Squats 10 x 8 x 6
– Deadlifts 10 x 8 x 6
– LBC 10 x 8 x 6

The Atlantic
(Duck walk between each sets)
– Upright rows 10 x 8 x 6
– Dimond Pushups 10 x 8 x 6
– Weighted squats 10 x 8 x 6
– Hello Dollies 10 x 8 x 6

Working the Docks
– Carolina Dry Docks 10 x 8 x 6
– Imperial Walkers 10 x 8 x 6
– Alternating Should Taps 10 x 8 x 6
– Box Jumps 10 x 8 x 6

MARY:

Core Exercises

Big boy sit ups x 8
6 packs x 6
Flutter kicks x 25
Windshield wipers x 10
Box cutters x 10
LBC x 10

ANNOUNCEMENTS:

COT:

The value of not avoiding pain and suffering to improve ones self. Recognition of the the history, achievements, diversity, and contributions of Scottish-American Duck Immigrants to the United’s States.

variety!

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Stripped, Blindside, Cheney, Pika Pika, Madoff, Headgear, Bookman
FNGs: None
COUNT: 9
WARMUP: sshs, tempo squats, mountain climbers

THE THANG: Grab CMUs

Round 1:
Tabata squats.
Jump down, bear crawl back.
Run a lap.

Round 2:
Curls while other dude lunges down and back, alternating for 6 mins.
1 min plank.
Run a lap.

Round 3:
Dora 100 Australian snow angels, OK cheerleaders when not snow angeling.
50 crab toe touches (L/R = 1).
Run a lap.

Partial Round 4:
Rifle carry and CMU dips

MARY: n/a

ANNOUNCEMENTS: Dad camp coming up

COT: Joshua 24 – but as for me and my house we will serve the Lord. Make sure what you are serving is the Lord!

Coupon Dora

AO: dogpound
Q: Lightweight
PAX: Pew-pew, Mayberry, Madoff, Windex, Earmuffs (Dan Studt), Einstein
FNGs: None
COUNT: 7
WARMUP:
Yes
THE THANG:
Dora 300/200/100
Presses, weighted hammers, weighted dips
Squats, bbs, merkins
Run/farmer carry/rifle carry

MARY:
Stretch

ANNOUNCEMENTS:
Dad camp. 10 yr

COT:
Alright fellas, 30 seconds. In leadership, it’s easy to focus on strategy and skills, but what about our hearts? Proverbs 4:23 challenges us: ‘Above all else, guard your heart, for everything you do flows from it.’ As leaders, our influence flows directly from the condition of our inner man. Are we guarding it against pride, complacency, or bitterness? Or are we cultivating humility, compassion, and a genuine love for those we lead? Let’s commit this week to intentionally examine and guard our hearts, knowing that true impact starts within.

back blast back blast!

AO: the-equalizer
Q: Smithers
PAX: Headgear, Stripped, Cheney, Bookman, Ribbed (Joshua Sagraves), Snowbird, Madoff
FNGs: None
COUNT: 8
Warmup: SSHs, Aussie Snow Angels, Tempo Good Mornings

Mosey to pavilon

Tabata Round 1: Torso raises

Run to top of the world

Tabata Round 2: Leg raise side-to-sides

Run to bath house

Tabata Round 3: Hanging scapula pulls

Run to soccer field

Tabata Round 4: Soccer goal high pulls

Run to flagpole (half lap on track)

Tabata Round 5: Australian snow angels

Run half a lap

Tabata Round 6: GA cheerleaders

Fellowship Mosey back

MARY: n/a

CoT: Joshua 20. Look to the Holy Spirit to guide us when to show Justice, and when to show Mercy.