F3 Knoxville

A Leap of Faith

AO: asylum-daybreak
Q: Crash Dummy
PAX: Lilydipper, Crash Dummy, Crawdad (Robbi Dickens), Doubtfire (Nick Bond), Kung Blue, Mr Jinxy, Tropicana, Dain Bramage (Will Olson), High Heels, Snitch (Cory Beilharz ), Honeydew, Veggie (Rylen Huddy), Jumbo(Carter Dickens), Pac-man, Labowski
FNGs: None
COUNT: 16
WARMUP: Side Straddle Hops – 20, Cherry Pickers – 5, Good Mornings – 5, Tempo Squats – 5. Runner’s Stretch, Fire Hydrants, Donkey Kicks, Cat-Cows, Run the perimeter (facing the same direction)

THE THANG: 1st POC – Mini Cardiac: Battle Buddy Up! Partner 1, Bernie up the hill & back. Partner 2, reverse lunge. x5.

2nd POC – Cardiac: Suicides – Start w/10 Squat Jumps at bottom. Run to the 1st bend. 10 Merkins. Run back Down. 10 Squat Jumps. Run up to the 2nd Bend. 10 Merkins. Run back down to the bottom. 10 Squat Jumps. Run to the bench at the top. 10 Merkins. Run back down to the bottom. 10 Squat Jumps.

3rd POC – BSIA: Battle Buddy – Partner 1 – Burpees. Partner 2 – sprints around. 2nd lap. SSH. 3rd lap. Imperial Walkers. 4th lap. American Hammers.

4th POC – Toilet Bowl/Bidet: PAX Choice. Either Sprint up & around or head back to AO.

MARY: None

ANNOUNCEMENTS: None

COT: Growing up, my friends & I loved to drive up to Townsend, to the Wye, & jump off the cliffs into the water. The toughest part was not the jump itself but thinking about the jump. For the guys who are out here, that want to Q but might be overthinking it, I say, take that leap of faith and JUST DO IT!. It gets a little easier each time.

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 😉

CMUsDay

AO: asylum-am
Q: Russell Crook/Crablegs
PAX: F3 Pluto ( Hugh Nystrom), Farley, Grandslam, Hands, Matlock (Bill Maddox), Pac-man, Sawdust, Snitch (Cory Beilharz ), TRC/Crab legs, Tropicana
FNGs: None
COUNT: 11
WARMUP: A lot

THE THANG: CMUs, Everest Pivot, Trifecta

MARY:

ANNOUNCEMENTS:

COT: Patience

[the-pulpit] It’s not my fault

AO: the-pulpit
Q: Ike
PAX: Leland Robbins (Geiger), Ike, Voodoo, Smoked Pickle, Snitch (Cory Beilharz ), Sawdust
FNGs: None
COUNT: six
WARMUP: Side straddle hop, cherry pickers, grass grabbers, piano tuners, motivators

THE THANG: modified the following
Block buster prime
Blockee, to imperial blocker each leg, into Hakka thruster, into murder bunny 5yd
– every 5 yd do (10) incline merkins
– Total 100 Merkin per run
Bunny busters
Blockee, into thruster, into mountain climber 5 count (HW), into murder bunny
– every 5yd travel do (10) goblet squats
– 100 squats per run
Then 1 squat, bear crawl 20 yards, 2 merkins, crawl bear back
repeat, incrementing by 1 and 2, respectively, until 20 merkins set complete.
Moseyed back to flag and did a set of WWIII situps

MARY:

ANNOUNCEMENTS:

COT: