F3 Knoxville

Tag: Snitch (Cory Beilharz )

Core Cavalcade

Leave a comment
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:

Legs, Back, Core, and a free shower..

AO: asylum-am
Q: P3
PAX: Grandslam, Matlock (Bill Maddox), Gibbler, Snitch (Cory Beilharz ), Pac-man
FNGs: None
COUNT: 6
WARMUP:

5 EAASSSYYY up/downs
lap around the pavilon
SSH
Cherry Pickers
Runners Stretch
Glute/Chest Stretch
Upward/Downward dog
BBQ squats

THE THANG:
Pavilion

10 burpees buy in

3 rounds

10 table rows
20 squats
15 big bois

10 burpee buy out

3 laps around the pavilon

10 burpees buy in

3 rounds

10 table rows
10 Leutinet Dans
15 v-ups

10 burpees buy out

Mosey to the rustic Pavilon (just light rain at this point, looking like I gambled on won)

10 burpees buy in

3 rounds

10 table rows
10 Bulgarian Split Squats (Each leg)
15 box cutters

10 burpees buy out

Mosey to Rose bowl pavilon (Cue the heavy rain….)

10 burpee buy in

3 rounds

10 table rows
15 jump squats
15 Superman’s

10 burpee buy out

Mosey back to Pavilon in more heavy rain

**Let it be noted that Matlock (Bill Maddox) ran further than everyone today with a detour around the Rose Bowl

MARY: None

ANNOUNCEMENTS:

Convergence this Saturday at Frozen Head

Hardship Hill on May 17th

Smokies game this summer!

COT:

Spoke about prioritizing our commitments and what to do when they all collide. Be intentional about where we spend our time and be proud.