F3 Knoxville

Tag: Snitch (Cory Beilharz )

Three Minutes at a Time

AO: asylum-am
Q: Rainbow
PAX: Dung Beetle (Scott Kimsey), Waffle House (Brady Greene), Gibbler (Tim Basch), Hot Tub (John Muller), Sawdust, Matlock (Bill Maddox), Hands, Cat Gut (Mike Davis), Bunny, Snitch (Cory Beilharz ), Cinco (Scott McGuire), Double Wide, Pac-man, Rainbow, Loves, White Belt
FNGs: None
COUNT: 16
WARMUP: 20 SSH, 10 Tie fighters each leg, 10 tempo merkins, 10 plank jacks, dead bugs, head to curb for Balboa’s on each end of the parking lot with a jog in between
THE THANG: 5 3 minute stations
Suicides
Rotating 10 Table Rows and 10 Dips
Burpee Box Jumps
Bernie’s Up Little Everest
Plank

Hope was to make it through 2X’s. We finished burpee box jumps on the second round. So…2 stations short of our goal
MARY:
ANNOUNCEMENTS:
COT: 8 Habits of a Great Leader
1. The habit of no snooze
2. The habit of pre deciding
3. The habit of doing the hard right
4. Habit of you first leadership
5. Touching the line
6. One more rep
7. Fueling the fire
8. The habit of showing back up

World Series of Dice Part 2

AO: the-equalizer
Q: Bookman (Oscar Hemmelgarn)
PAX: Blindside (Davis Bodie), Ribbed (Joshua Sagraves), Snowbird (Nick Wilson), TRC/Crab legs, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Ice Cold, Bookman (Oscar Hemmelgarn)
FNGs: None
COUNT: 8
WARMUP: Unprepared thanks to poor planning on the Q. SSHs and Cherry Pickers
THE THANG: 6 station in a star setup.
Start in the middle, roll dice, do the # on the roll of burpees, the outside stations have legs, core, merkins, sandbags, and CMU exercises. Start at the bottom of the list, roll dice, double that number, and do the exercise
MARY: None
ANNOUNCEMENTS: flag handoff at shamrock on the 29th. Forg3
COT: Don’t judge, pray instead, show compassion. The basics.

Heavy Day: Now with Running!

AO: the-equalizer
Q: Blindside (Davis Bodie)
PAX: Ribbed (Joshua Sagraves), Stripped (Carter Cross), Bookman (Oscar Hemmelgarn), mouthwash (Mike), Ice Cold, Snitch (Cory Beilharz ), Aladdin (Mansour Hasan), Snowbird (Nick Wilson)
FNGs: None
COUNT: 9
WARMUP:
We warmed up

THE THANG:
Part the 1st:
AMRAP 15 mins @ The Bathhouse
10 CMU squats
10 CMU merkins
10 CMU curls
10 CMU OHPress
5 Pull-ups
1 Lap down ramp and around
Part the 2nd:
AMRAP 15 mins @ The Splash Pad
10 dips
10 derkins
10 rows
10 tricep ext
1 lap down ramp and around

MARY:
No time

ANNOUNCEMENTS:
Iron Pax soon

COT:
You are greater than the worst thing you’ve ever done.

No Gloves

AO: asylum-am
Q: Hands (Robb McKeown)
PAX: Snitch (Cory Beilharz ), Matlock (Bill Maddox), Pac-man, Sawdust, TRC/Crab legs, Waxjob (Josh Brady)
FNGs: None
COUNT: 7
WARMUP: 20 SSH, 20 Moguls, 20 Heisman, 10 Single foot cross hops, Tie Fighters (pew pew!), 10 Merkins
THE THANG: Bernie up baby Everest, Big step ups on the wall, 2 sets of lunge, broad jump, single door hop from each light pole along the trail, one set of frog hops for good measure, up Everest, 11’s with dips and crunchy frogs at the Admin building, calf raises, over to the overlook for some Lt. Dan’s. Split into two groups, Group 1 did 15 BBS while group 2 did box jumps, switch out and repeat with 15 4 ct flutter kicks/single leg RDL, 15 Box cutters, other leg RDL, 15 4 ct Freddie Mercury/Incline Merkins. Lunge, side lunge L, side lunge R down the path. Mosey back to the AO.
MARY: Reverse Pickle Pounders until 6:15
ANNOUNCEMENTS: Passing the flag to @Sawdust Labor Day at 5:30
COT:He is God, I am not and I am thankful for whatever he provides.

Camp Runamuck 2023 Round-Up

AO: paxminer-testing
Q: Sawdust
PAX: Sawdust, Papa Lock (Chris McCarthy), Brick (Chris Tittle), Grouch (Danni Lupisella), Mathlete (Jacob Platfoot), Streaker (Andrew Dotson), Gibbler (Tim Basch), Cosmo 2, shenanigans, Chris Poetzel (Mustard), Doubtfire (Nick Bond), FullHouse (Tommy Wolf), Bunny, Comfort Zone (Colin Courtney), KickFlip (David Greer), Data (Joey Tipton), Doppelgänger (Chase Hively), Avocado (Ben Erskine), Snitch (Cory Beilharz ), M&M (Sawdust 2.0), Princess Peach (Sawdust 2.0), Squirtle (Papa Lock 2.0), 50 Cal [Now Tortoise] (Brick 2.0), Bunker (Brick 2.0), Dunk (Grouch 2.0), Drama (Grouch 2.0), Nerf (Mathlete 2.0), Buttercup (Mathlete 2.0), Unicorn [Now Dig] (Gibbler 2.0), Chocolate (Gibbler 2.0), Jane (Gibbler 2.0), Tecmo (Cosmo 2 2.0), Flat Tire (Cosmo 2 2.0), Bookworm (Shenanigans 2.0), Mia (Shenanigans 2.0), 1-Up (Shenanigans 2.0), Ronaldo (Mustard 2.0), Elsa (Mustard 2.0), Grid Iron (Doubtfire 2.0), Lightning (Doubtfire 2.0), Hammer (Full House 2.0), Flipper (Full House 2.0), Leia (Bunny 2.0), Ghostbuster (Bunny 2.0), Retro (Comfort Zone 2.0), Dino (Comfort Zone 2.0), Raptor (KickFlip 2.0), Batman (KickFlip 2.0), Fire Dragons (KickFlip 2.0), Cheetah Speed (Data 2.0), Optimus (Data 2.0), Legendary (Doppleganger 2.0), Claptrap (Papa Lock 2.0), Unicorn (Brick 2.0), Beetlejuice (Streaker 2.0), Guac (Avocado 2.0)
FNGs: 4 Claptrap (Papa Lock 2.0), Unicorn (Brick 2.0), Beetlejuice (Streaker 2.0), Guac (Avocado 2.0)
COUNT: 57
WARMUP:
• Side Straddle Hops
• Tempo Merkins
• Cherry Pickers
• Windmills
• Rockettes (All In A Line)
• Tie Fighters
• X-Wings
• Burpees (Reps are Age of Oldest 2.0 in Your Crew)

THE THANG:
• Station #1 – Campfire:
• Step-Ups with Run to Podium Partners
• Station #2 – Pavilion Site:
• X-Factor
• Captain Thor
• Hello Dollies
• LBCs
• Station #3 – Arts & Crafts:
• Tennessee Rockin’ Chairs
• Lt. Dans
• Grady Corns
• Station #4 – Amphitheater at Lake:
• Butt Touchers
• More Windmills
• Station #5 – Dining Hall:
• Sumo Squats
• Ring of Fire Monkey Humpers

MARY: Not Time
ANNOUNCEMENTS: Breakfast is Ready!
COT: Joshua 1:9 “… your Heavenly Father is always with you”. This weekend is about connecting 2.0s & earthly fathers. We as dads are charged from God to lead and guide our families. Part of that guidance is to set an example by fostering our own relationship with God as well as encouraging and directing our family toward knowing God and His Will.