F3 Knoxville

Tag: Snitch (Cory Beilharz )

AMRAP CMUesday

AO: asylum-am
Q: Hands
PAX: Sawdust, Snitch (Cory Beilharz ), Waxjob
FNGs: None
COUNT: 4
WARMUP: SSH, froggy squats, shoulder work, karaoke, etc
THE THANG: 2 rounds of AMRAP CMU exercises for 1 minute with 15 seconds of rest. Up & over merkins, blockies, thrusters, Lt. Dan, block swings, lawn mowers, WW3 sit-ups, curl/press, straight arm raise/shrug, American hammer w/ CMU.
Then did farmer walk/catch me if you can. Alternated 12 Merkins with 10 jump squats to let the farmer try to get away with the CMUs. Went from AO around the paver parking lots.
MARY: Stretched and did some dying cock roach as that felt appropriate.
ANNOUNCEMENTS: Brolympics Nov 4.
COT: Have a plan to deal with situations you find difficult. Also, there’s a good chance some assumption you’ve made about someone is very wrong.

No Break Tuesday

AO: asylum-am
Q: Rainbow
PAX: Gibbler (Tim Basch), Hot Tub (John Muller), Snitch (Cory Beilharz ), F3 Pluto ( Hugh Nystrom), Matlock (Bill Maddox), TRC/Crab legs, Rainbow
FNGs: None
COUNT: 7
WARMUP: 20 4ct SSH
10 Tempo Merkins, 10 4ct Plank Jacks, Baby Arm Circles Front and Back x10
Butt Kickers length of parking lot and jog back
High Knees length of parking lot and jog back
Super Mario’s length of parking lot and jog back
THE THANG:

With CMU
4 cones set up in parking lot
Cone 1-25 Curls then Rifle carry to cone 2

Cone 2-25 OH press then weighted lunge to cone 3

Cone 3-25 Weighted Squats then rifle carry to cone 4

Cone 4-25 Weighted Big Boys carry back to cone 1. Rinse and repeat 4 times

Lower parking lot. Do 20 4ct LBC then run lap, 25 4ct Flutter then run a lap, 25 4ct dollys and lap, 25. 4ct gas pumpers and lap

Then to tail of dragon for Route 66 Merkin style

MARY: 20 SSH
ANNOUNCEMENTS:
COT: Philippians 4:6-7 Prayer Challenge. Find time for prayer. Practice it.

Roll, Run & Exercise

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Hands, Waxjob, TRC/Crab legs, Snitch (Cory Beilharz ), Pac-man
FNGs: None
COUNT: 7
WARMUP: SSH, Tempo Merkins, Cherry Pickers, Windmills, Rockettes, Tie-Fighters, X-Wings, Rocky Balboas & Karaoke

THE THANG:
Two (2) teams trying to get through all the exercises 4 times. One team works the exercises while the other team runs the route based on chance of rolling a die. Base of operations was the head of Circus Maximus by the electric vehicle charging stations.

Exercises:
• 10 – Burpees
• 15 – Seal Jacks (4 – Count)
• 20 – LBCs (4 – Count)
• 15 – Peter Parkers (4 – Ct)
• 10 – Sumo Squats (4 – Count)
• 15 – Hello Dollys (4 – Ct)
• 20 – Merkins
• 15 – V-Ups
• 10 – Lt. Dans
• 15 – Gas Pumpers
• 20 – Side Crunches (10 EA)
• 15 – Boxcutters (4 – Count)

Let’s Roll & Run:
1. Sanctuary

2. All The Way Around the Circus Maximus

3. Water Cooler
4. Don’t Step onto the Cloud
5. Upper Parking Loop
6. Toilet Building
Let’s Roll & Run:
1. Sanctuary
2. All The Way Around the Circus Maximus
3. Water Cooler
4. Don’t Step onto the Cloud
5. Upper Parking Loop
6. Toilet Building

MARY: Indian Run Back to the AO & a little bit of Dante’s Core

COT: Try not to be “All Over the Place”. Stay calm & focused in quiet times. Matthew 16:18

Another Friday

AO: the-equalizer
Q: Bookman
PAX: Stripped, Snitch (Cory Beilharz ), Swimmies (Nathan Chesney), Madoff (Daniel Hereford), mouthwash (Mike), La-Z-Boy (Zac Smith), Bookman
FNGs: None
COUNT: 7
WARMUP: SSHs, Cherry Pickers, Gradycorns, Mosey to the rock pile
THE THANG:
DORA with a twist
100 OH Presses
150 Chest Presses
200 Bent Over Rows
250 Squats
300 LBCs
80 Burpees
11’s with Curls and Pull ups
Partner runs up to bath house and does 5 pull ups before headed back
MARY: some core work to finish it up
ANNOUNCEMENTS: Brolympics. Forg3 was awesome
COT: Forgot to copy the word from a book, but make sure your 2F is impactful, not just for fun. Choose those friends wisely, be honest, and show compassion