Four SOB’s headed out of ballantyne for a much anticiPATED week 5 beatdown to our new brothers in Knoxville. Week 5 is known as The Snotwoggler and we did it justice. MT had the truck loaded with tokens (plates and “the tire” 150lbs). After 30 minutes in the truck Outback needed to feed the beast, good call, we hit the best BBQ in Shelby and were ready of the journey.
After a 4 hour road trip we hit the AO, what a great location with awesome views. After MT took care of business it took 45 minutes to gather the plan, and a good one it was. The boys headed to the hotel checked in and decided to take a small beer tour of Knoxville. First stop “Twin Peaks”, Knoxville’s version of HOOTERS!!! Enough said… We posted a tweet for our brothers in Knoxville to meet for happy hour, surprisingly the locals decided not to show, way to treat the out of town guests, duly noted, change of plans of the morning, Knoxville was going to feel the pain!
An early start and short drive to the AO for the unloading of the plates and tire, these men of Knoxville show up 20 minutes early for a workout with tons of enthusiasm and were ready to roll, if only they knew what was in store for them!
Bean; Disclaimer given 6 NEW GUYS and off we went, very short Mosey, circle up and let the games begin.
Bean: 10 Burpees, 1 minute, repeat 10 times= 100 Burpees (Good morning Knoxville)
8 sets of plates & one tire. Break off into groups of 3’s & 4’s. 30 yard hair burners with a rotation to flipping the 150b tire. Total workout time for this station was 15 minutes, this was horrible but all the PAX pushed hard, the rotation went smoothly after the first few cycles, a total leg burner.
Mosey from parking area into the fog for “The Hill”, Outback had a very solid plan for this twisting steep hill, he wanted 4 laps total 1/4 mile per lap. At each curve up the hill the following 5 Diamond merkins, 15 Wide Arm, 15 Regular, 25 dips at the top, rinse and repeat 4 times. A few PAX managed the 4 total most got up 2-3 times. Nice push by Edit and another young guy, MT & CapnCrunch were pushing our heels. At the bottom we administered another 10 Burpees for fun. Lead group covered 1 mile. This is a BRR worthy hill.
Head back to the AO launch and circle up for Mary Jack Webb, 1 Heels to Heaven followed by 4 LBCs, up to 10. Check of the watch showed we have time for more of Mr. Webb, 1 Merkin followed by 4 Arm Raises, up to 6.
Mr. Bean: 20 Flutter
Hottie: Low Dolly 15
CapnCrunch: Russian Twist 15
Solid effort from Knoxville, that was a smoker of a workout that was non-stop. 2nd F was moved to a new location (Panera Bread) Kingston Pike, a good call as it attracted 25 guys, 21 local PAX. Thank you of the opportunity to lead, shout to my fellow brothers Madame, Outback & Gerlado, these guys gave up time from there families to give something back, if you haven’t had a chance to lead a LEAP workout, do it, F3 has given us all something, show your appreciation by giving back.
Panera Bread NEW 2nd F location
Slide Rule, 7am Laurel Church Sunday run 4-5 mile option