F3 Knoxville

Tag: Snitch (Cory Beilharz )

A Hill to Die On

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Ice Cold, Snitch (Cory Beilharz ), mouthwash (Mike), Madoff
FNGs: None
COUNT: 6
WARMUP: SSH, Rockettes, .7m jog
THE THANG: Hill sprints, 10 CDDs (10x) + some DORA acton
MARY: Merkins
ANNOUNCEMENTS:
COT: Seek first the kingdom of God and his righteousness and all these things will be added unto to you (Matt 6:33)

10 Minute Timer & Repeat

AO: the-equalizer
Q: Blindside
PAX: Ribbed, Bookman, Utah, Gobbler, Snitch (Cory Beilharz ), Swimmies (Nathan Chesney), Blindside
FNGs: None
COUNT: 7
WARMUP:
SSH; Ab-e Vi-go-das: Cherry Pickers; LBAC

THE THANG:

Mosey to Tennis Court & set 10 min timer
10 squats/10 merkins
Run down and back
20 squats/20 merkins
Run down and back
30 squats/30 merkins
Lap around outside of tennis court
Repeat until timer goes off

Round 2 is the same with BBS and Shoulder Taps
Round 3 is the same with Imperial Walkers and V-ups

MARY:

Fellowship Mosey(tm) for one lap around the track
NO EXTRA CREDIT GIVEN TO THOSE WHO RAN

SWB—> Stretching With Blindside

ANNOUNCEMENTS:
-F3RoCo launch tomorrow
-F3KnoxRucks launches Jan 1, see announcement video and website for details
-F3Smokies anniversary convergence Saturday Jan 6 at Arsenal
-F3Knoxville convergence Jan 20th at BigBall

COT:

It’s never too late to change your lane.

Happy are we

AO: asylum-am
Q: Hands
PAX: Dung Beetle (Scott Kimsey), P3 (Jordan Simmons), Pac-man, Snitch (Cory Beilharz ), Hands
FNGs: None
COUNT: 5
WARMUP: SSH, froggy squats, inchworm, back and forth in the parking lot several different ways
THE THANG: Route 66 with Merkins, 7’s on the adjacent hill with jump squats and Big Boi sit ups, 3 rounds of catch me if you can, 1 minute of never surrender and then Jack Webb at the cloud, Crab Legs trifecta at the pavilion (table rows, toe merkins, BTTW), mosey around to cardiac and back to the AO
MARY: No time, almost a Q fail!
ANNOUNCEMENTS: None
COT: As advent approaches, are you attached or detached from wealth, power, honor, and pleasure? See the beatitudes in Matthew’s gospel.

If it Ain’t Broke…

AO: the-equalizer
Q: Bookman
PAX: Ribbed, Blindside, Bookman, Snowbird, Snitch (Cory Beilharz ), Stripped, mouthwash (Mike), Headgear
FNGs: None
COUNT: 8
WARMUP: SSHs, mosey to flag pole
THE THANG:

Ladder, the right way.

1   Burpee
2   HR Merkins
3   Box Cutters
4   Shoulder Taps (Total)
5   Imperial Walkers (2 count)
6   Side Lunge
7   Star Jacks
8   Mountain Climbers (total)
9   Squats
10 Crunches

MARY: 10 of the exercises above
ANNOUNCEMENTS: go ruck basic test event 12/2
COT: be grateful!

Pac-man3 (P3 and Pac-man Co-Q Extravaganza)

AO: asylum-am
Q: P3 (Jordan Simmons) , Pac-man
PAX: Pac-man, Sawdust, Dung Beetle (Scott Kimsey), Welches (Leland Murphy), Matlock (Bill Maddox), Snitch (Cory Beilharz ), P3 (Jordan Simmons), None
FNGs: 1 None
COUNT: 7
WARMUP: SSH, Squats, TieFighters
THE THANG:Ab work/dips and running up cardiac with some reggae in the background. Followed by 10 minute rinse and repeat at the pavilion and the cloud.
10 table rows
15 merkins
sprint
10 mountain stompers
10 burpees

Finished with a mosey up the path with some lunges, bearcrawls, and hill runs.
MARY: hamstring, shoulder, and triceps stretch sesh
ANNOUNCEMENTS: none
COT: Discipline is choosing between what you want now and what you want most. Remember you are not alone in this.