F3 Knoxville

Tag: Ribbed (Joshua Sagraves)

World Series of Dice Part 2

AO: the-equalizer
Q: Bookman (Oscar Hemmelgarn)
PAX: Blindside (Davis Bodie), Ribbed (Joshua Sagraves), Snowbird (Nick Wilson), TRC/Crab legs, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Ice Cold, Bookman (Oscar Hemmelgarn)
FNGs: None
COUNT: 8
WARMUP: Unprepared thanks to poor planning on the Q. SSHs and Cherry Pickers
THE THANG: 6 station in a star setup.
Start in the middle, roll dice, do the # on the roll of burpees, the outside stations have legs, core, merkins, sandbags, and CMU exercises. Start at the bottom of the list, roll dice, double that number, and do the exercise
MARY: None
ANNOUNCEMENTS: flag handoff at shamrock on the 29th. Forg3
COT: Don’t judge, pray instead, show compassion. The basics.

Flag handoff at The Equalizer- Didn’t get 3 miles

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: School Zone (Michael Shope), La-Z-Boy (Zac Smith), Aladdin (Mansour Hasan), Bookman (Oscar Hemmelgarn), Choir Boy (Kenny Saffles), Madoff (Daniel Hereford), mouthwash (Mike), Snowbird (Nick Wilson), Ice Cold, Stripped (Carter Cross), Swimmies (Nathan Chesney), Utah (David Angel), Blindside (Davis Bodie), Matlock (Bill Maddox), Brick (Chris Tittle), Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 16
WARMUP:
1 Burpee
20 SSH
4 Cherry pickers
2 Burpees
THE THANG:
Mosey to the entrance and partner up
four stations each with 3 Exercises that one partner will do the first item while the other partner runs up to the next station and back and they switch places. After completing all the items they move on to the next station together and repeat running up to the next station.

Station one:
BBS
Iron Mikes
Gas pumpers

Station two:
Burpees
Bear Crawls
Welsh Dragons

Station three:
Caption Thor
Hand Release-Merkins
Shoulder Taps

Station four:
SSH
Squats
Lunges

fellowship mosey back to the AO

MARY:
45ish Hello Dolly’s
ANNOUNCEMENTS:
Flag hand off at the Asylume AM Monday
COT:

Just Miles, Ya’ll…

AO: shamruck
Q: Blindside (Davis Bodie)
PAX: Free Fall (Justin Whitaker), slappy (Nathan Evers), Curry (Steve Coy), Dumpster Dive (Brad Burnette), Oscar Meyer (Brett Harris), I-Beam (Ryan Gerken), Betty (Tyler Alexander), Ribbed (Joshua Sagraves), Mermaid (Bradley Roberts), Eliza (Kevin Parrott), Voodoo (Eric A), Blindside (Davis Bodie), Toretto (Larry Seufert), Sonny & Mac (dogs)
FNGs: None
COUNT: 13
We walked. We walked with heavy backpacks.

COT:
Philippians is often known as the “Epistle of Joy.”
Paul wrote this letter from jail.
What can we learn from this?
Your circumstances SHOULD NOT dictate your attitude.

Heavy Day: Now with Running!

AO: the-equalizer
Q: Blindside (Davis Bodie)
PAX: Ribbed (Joshua Sagraves), Stripped (Carter Cross), Bookman (Oscar Hemmelgarn), mouthwash (Mike), Ice Cold, Snitch (Cory Beilharz ), Aladdin (Mansour Hasan), Snowbird (Nick Wilson)
FNGs: None
COUNT: 9
WARMUP:
We warmed up

THE THANG:
Part the 1st:
AMRAP 15 mins @ The Bathhouse
10 CMU squats
10 CMU merkins
10 CMU curls
10 CMU OHPress
5 Pull-ups
1 Lap down ramp and around
Part the 2nd:
AMRAP 15 mins @ The Splash Pad
10 dips
10 derkins
10 rows
10 tricep ext
1 lap down ramp and around

MARY:
No time

ANNOUNCEMENTS:
Iron Pax soon

COT:
You are greater than the worst thing you’ve ever done.

Iron Sharpens Iron

AO: the-equalizer
Q: Unibráu (Nick Robinson)
PAX: Ice Cold, Mark Bowen, La-Z-Boy (Zac Smith), Ribbed (Joshua Sagraves), Stripped (Carter Cross), mouthwash (Mike), Bookman (Oscar Hemmelgarn), Snowbird (Nick Wilson)
FNGs: None
COUNT: 9

WARMUP:
Preparation Drill, Conditioning Drills 1 and 3.
THE THANG:
Redrum and Merkin Mania
MARY:

ANNOUNCEMENTS:
COT: