F3 Knoxville

Tag: Smithers

No Glove Love

Leave a comment
AO: the-equalizer
Q: Bookman
PAX: Smithers, Stripped, Snowbird, Cheney, Bookman
FNGs: None
COUNT: 5
WARMUP:
SSHs, Windmills, TN Rocking Chairs, Gradycorns, Cherry Pickers

THE THANG:
Timer Pax move the sandbag around the tennis courts

Rest of PAX:
Lines, Carioca, Super Marios, Buttkickers repeat until all PAX carry the bag twice

Side shuffle, fast feet figure 8s, hot feet high knees, broad jumps/lunges until all PAX carry bag twice

20 hillbilly walkers. Run to the other side, 20 imperial walkers, run back, repeat until time

MARY:

Stretching

ANNOUNCEMENTS: Tactical Ascent, OneKnox

COT:

Accountability isn’t just for important things

Quality Q by Qommittee

AO: the-equalizer
Q: Bookman , Snowbird, Stripped, Smithers
PAX: Stripped, Snowbird, Smithers, Bookman
FNGs: None
COUNT: 4
WARMUP: SSHs, Rockettes, Moroccan Nightclubs, Cherry Pickers

THE THANG:
A bunch of CMU work on the pickleball courts

We went by committee with an exercise on one sideline, MOT to the other, then another exercise

MARY: no time

ANNOUNCEMENTS: OneKnox. See Eliza

COT: celebrate successes, recognize where you started and how much further you have to go

One of my favorite workouts lately fellas. Just all felt good. Was tough, was fun, and enjoyed the mumblechatter. It went by quick.

Do The Hard Things

AO: the-equalizer
Q: Blindside
PAX: Ribbed (Joshua Sagraves), Madoff, Snowbird, Mouthwash, Bookman, Swimmies (Nathan Chesney), Smithers, Blindside, Tinactin
FNGs: 1 Tinactin
COUNT: 9
WARMUP:

Ribbed’s Patented Warm-up: 1 Squat

THE THANG:
The Snake
5 Stations, 3 exercises per station, 5 rounds, Deescalating # of Reps. Mosey to each station, Mosey back to 1st station after completing the 5th station. Do exercises again doing the next lowest # of reps.

The Stations/Exercises/Reps:
1. Dock
1. CCD, BBS, Mountain Climbers
2. 25, 20, 15, 10, 5 reps
1. Rockpile
1. OH Press, Rows, Curls
2. 20, 16, 12, 8, 4 reps
1. Bathhouse
1. Pull-ups, LBCs, Wide Merkins
2. 15, 12, 9, 6, 3 reps
1. Splash Pad
1. Dips, Derkins, Imperial Squat Walkers
2. 10, 8, 6, 4, 2 reps
1. Top of the World
1. Lunges, Apollo Onos, Burpees
2. 5, 4, 3, 2, 1 reps

MARY:
Fellowship Mosey return to Shovel Flag

ANNOUNCEMENTS:
Hardship Hill, Ribbed is the new Comz Q

COT:
I don’t like this workout. It is just enough running to tick you off. But I had a conversation yesterday with a friend that I preferred golf over tennis because “My cardio isn’t up for tennis right now.” After I said that, I immediately planned to do this Q because I didn’t like that I said it.

Do the hard things! Do the right things!

Counting By Fives

AO: the-equalizer
Q: Bookman
PAX: High Heels, High Heels (Henry Ritchie), Mouthwash, Ribbed (Joshua Sagraves), Stripped, Snitch (Cory Beilharz ), Smithers, Bookman, Headgear
FNGs: None
COUNT: 8
WARMUP:
SSHs, Rockettes, LBACs front and back, Windmills, Cherry Pickers
THE THANG:

5-10-15-20
Rocks: BORs/Curls/OH Presses, run to bathhouse, Squats
Upper Pavalon: Incline Presses, run to bathhouse, Lunges
SplashPad: Calf Raises, run to Top of The World, LBCs
Flagpole: GA Cheerleaders, run to playground, Pull Ups

MARY:
44 hello dollys and stretching

ANNOUNCEMENTS: Hardship Hill this Saturday! Sign up if you can!!!

COT: talk about the mission statement and future plans for the area. Plant and Grow!

Core Cavalcade

AO: the-equalizer
Q: Madoff
PAX: Snitch (Cory Beilharz ), Bookman, Ribbed (Joshua Sagraves), Snowbird, Blindside, Smithers, Stripped, Mouthwash
FNGs: None
COUNT: 9
WARMUP: walk to the smokehouse grab a CMU and walk to the splash pad

THE THANG:
Tabata – 8 rounds 20 secs work 10 sec rest

CMU – 90 degree March Hold
Wall – Legs Up Wall Touch
CMU – standing around the world stops
Sitting jump ups
Freddie Metcuries
CMU – American Swings

MARY:
15 gas pumpers
20 flutter kicks
15 Georgia cheerleaders
1 cherry picker

ANNOUNCEMENTS: flag handoff shamrock on Friday

COT: Matthew 6:25-30. Talked about worry and faith and how as men sometimes our desire to plan and control is a demonstration of worry. We should rely on God voice and hand to lead us and not project ourselves too far into the unknown. Don’t worry about a thing 😉