F3 Knoxville

Tag: Ribbed

Posterior Endurance

AO: the-equalizer
Q: Madoff
PAX: Smithers, High Heels, Snitch (Cory Beilharz ), Cheney, Ice Cold, Ribbed, Stripped
FNGs: None
COUNT: 8
WARMUP:
20 SSH
Hands up High Knees x10 (4-count)
Crossover Knee Taps x10 (4-count)
Crossover Heel Taps x10 (4-count)
10 Rockettes
Mozy to Smokehouse to collect CMUs

THE THANG:
50-40-30-20-10 KB Swings
Run down the driveway to parking (~100 yards) and do 10 merkins between sets

11s
1. Seated Pike Ups – Up and Overs
2. Pike Jacks – American Hammers
3. Georgia Cheerleaders – BBS
Return the CMU’s

MARY:
Ring of Fire Merkins starting at 4
Ring of Fire Squats starting at 3 (hold squat)
2 Knoxville Cherry Pickers

ANNOUNCEMENTS: Check for newslettter and new email comz email

COT: Continuation of the forgiveness discussion we’ve had about my loaning money to a neighbor. He paid me back unexpectedly. This brought to my heart that i had not really forgiven him and I needed to. He needed my help, I could help, and I should be thankful for that and have no resentment. Still working on having a very human reaction, but we should aspire to the virtue or true generosity and forgiveness.

Heavy Day Rounds

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ribbed, Smithers, Cheney, Utah, Blindside, Snowbird
FNGs: None
COUNT: SEVEN!
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Easy Breezy Beautiful Cover HIMs

AO: the-equalizer
Q: Bookman
PAX: Ribbed, Smithers, Bookman, Brick, Steam, Blindside, Eliza, Stripped, Madoff, Lizzy, Oscar Meyer, Mermaid, Borg, Snitch (Cory Beilharz ), Snowbird
FNGs: None
COUNT: 15
Before I get started, the weather was freaking amazing considering how it’s been for the past few weeks. We always get that tease of fall, but it usually doesn’t happen until August. Gives you the energy. That and the sweet 80’s hair band playlist.

WARMUP: SSHs

THE THANG: Grab a CMU from the smokehouse, carry to splashpad

starfish dice game
– Center of star, roll die, do blockees to the count of what shows on the the die
– Outer dice (includes usage of CMU):
– Bent Over Rows
– Curls
– Split Squats
– OH Presses
– WW3 Sit Ups

MARY: Imperial Walkers for a few seconds

ANNOUNCEMENTS: UnCOVErd this Saturday, We have a Pavlov situation that forces Steam to remove clothing when the word unCOVErd is used. Marine Mud Run in August. See Lizzy for sign ups and detail. He’s manning the F3 tent there!

COT:
Making your way in the world today
Takes everything you’ve got
Taking a break from all your worries
Sure would help a lot
Wouldn’t you like to get away?

Sometimes you wanna go
Where everybody knows your name
And they’re always glad you came
You wanna be where you can see (ah-ah)
Our troubles are all the same (ah-ah)
You wanna be where everybody knows your name

It’s the theme to Cheers. However, it holds true for me. When I’m struggling or just off, it’s always great to know that there’s a place where dudes are there to work with you, check on you, and sometimes be in the same stank you’re going through. You’ll have a good time. You’ll learn from others, they’ll learn from you. And remember, it’s Nationwide. It might not be a great as F3 Knoxville, but I may be biased. Still, it’s good to know that there’s a place to go to, and there are many here in Knoxville, Tennessee, and the Nation. Check out F3nation.com/locations if you don’t believe me.

:aye:

An American Mile

AO: dogpound
Q: Lightweight
PAX: Bartman, Ribbed, Madoff, Earmuffs (Dan Studt), Dart Gun, Waxjob
FNGs: None
COUNT: 7
WARMUP: standard warm up things

THE THANG:
1776 yards
Mosey 3 laps around the trail of tears with 4 stop s each lap
25 Curl, press. extensions (w/coupon)
25 merkins
25 squats
25 american hammers

20 x rows
Lunges to finish the distance

30 x calf raises, 20 x rocky balboa (r&r x2)

MARY:
Merkin ring of fire
Flutter kicks with coupon
Boat canoe

ANNOUNCEMENTS:
9am Asylum 4th of July work out today
UnCOVEred 13th

COT: Happy Birthday America. Our freedom is endowed through our creator.

Almost Late

AO: the-equalizer
Q: Madoff
PAX: Stripped, Ribbed, Snowbird, Cheney, mouthwash (Mike), Bookman
FNGs: None
COUNT: 7
WARMUP:
20 Grady Corns and a Slowzy to Smokehouse
Grab CMU and rifle carry to splashpad

THE THANG:
Tabata 20sec work 10 sec rest 8x
– Squat Arm Extensions
– Calf Raises
– Goblet Reverse lunge
– Blockee to Curls Stay Squated
– Frog sit legs over the block

Bruce Lee Abs
– 90 American Hammers
– 50 Frog Kicks
– 30 BBC with a twist
– 20 L raises
– 5 Dragonfly

Walk back and Murder Bunny from road to Smokehouse

MARY:
1 cherry picker

ANNOUNCEMENTS: unCOVEred July 13th

COT: Doing the right thing in your heart (like lending someone money) can become a wrong thing if your heart is not right (like they don’t pay you back). It’s challenging to keep our hearts right when other people do not do what we deem to be right. But there’s honor in trying to be that high road guy.