F3 Knoxville

Tag: Snitch (Cory Beilharz )

Spirit Led

AO: asylum-am
Q: Hands
PAX: Matlock (Bill Maddox), P3 (Jordan Simmons), Pac-man, Snitch (Cory Beilharz ), Grey Cup
FNGs: None
COUNT: 6
WARMUP: Motivators, mountain climbers, plank jacks, merkins, cherry pickers, shoulder blaster.
THE THANG: AMRAP different exercises while one pax Bernied up Baby Everest, 7’s on fake skunk hill with burpees and Bobby Hurleys, to cloud for 1 minute of Never Surrender, Jack Webb 1:2 up to 10, 11’s with butt touchers and Bulgarian split squats, to Pav-a-Lon for table rows, wall sits and crunchy frogs. Stop and grab a rock for some curl/press and then to AO.
MARY: Plank until 6:15
ANNOUNCEMENTS: None
COT:You hear what you listen for. What is your listening tuned to? Prayers for Grey Cup’s van to be repaired, Maine, Snitch’s daughter’s friend who fled from the Middle East conflict, praise and prayers for Matlock and CR, prayers for Steamroom at Basic Training.

Fellowship-Snake for 36

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ribbed, mouthwash (Mike), Snitch (Cory Beilharz ), High Heels, Brick, Glamper, Madoff (Daniel Hereford), Podium, Eliza, Junk (Sam Yoakum), Headgear, Ice Cold, MegaArm, Messi, SplashPad
FNGs: None
COUNT: 17
WARMUP:
SSH IC x36 | LBAC each way IC x10 | Cherry Pickers IC x3
THE THANG:
Mosey to Dock:
6 down of 6 exercises (CDD, BBS, Shoulder Taps, Plank Jacks, Mountain Climbers, No Cheat Merkins)
Mosey to Rock Pile:
6 reps of each of the following –> Bench, Goblet Squats, Rows, Curls, OH Press, and Triceps Ext.
Mosey to BathHouse:
6 reps of each of the following –> Pullups, Merkins, Lunges, Squats, Imp. Walkers, and Wide Merkins
Mosey to SplashPad:
6 reps of each of the following:
Step-ups/Box-Jumps, dips, Diamond Merkins, V-Ups, Incline Merkins, 4 ct. Hello Dollys
Mosey to Top of the World:
6 reps of each of the following:
Burpees, Squat Jumps, Smurf Jacks, Iron Mikes, Skater Boys, Georgia Cheerleaders
Mosey back to dock to do 5 of each exercise.
Time was called after the complete round of 5 at the Top of the World and a Fellowship Mosey ™ was made back to the ShovelFlag.

MARY:
Squat Ring of Fire (3 down)

ANNOUNCEMENTS:
Bro-lympics
Go Ruck Basic
F3KnoxRucks

COT:
Don’t live your life passively. Don’t let things happen to you, go out and make them happen yourself. Take responsibility. Do the hard thing. Or risk losing it all.

The Big O (No)

AO: the-equalizer
Q: Bookman
PAX: Snitch (Cory Beilharz ), Gobbler (Andrew Cox), Podium, Madoff (Daniel Hereford), Unibráu (Nick Robinson), Stripped, Bookman
FNGs: None
COUNT: 7
WARMUP: SSH, lap around the track to the tennis courts
THE THANG:

A couple Agassis
Mosey to splash pad parking lot
3 side shuffle suicides
3 “karaokes” suicides
Mosey around Stonehenge to pavilion
3 rounds 20 count step ups
3 rounds 29 count mountain climbers
3 rounds of Big Os or now known as Christian Brothers (should be retired)
Mosey to Flagpole
20 4-count SSHs
1 lap around the track
10 4-count American Hammers

MARY:
Baba O’Rileys (great song, awful exercise) looks it up on the Exicon

ANNOUNCEMENTS:
Brolympics, #TheBiggestLoser, praise for BMS soccer for winning District!
COT:
Work to get better everyday!!!

Card Shark Time

AO: asylum-am
Q: Dung Beetle (Scott Kimsey)
PAX: Pac-man, TRC/Crab legs, Hands, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Sawdust
FNGs: None
COUNT: 7
WARMUP:
Unconventional Good Mornings

THE THANG:
Dealing of cards with reps by value and exercises by suit:
– Hearts = Hand Release Merkins
– Diamonds = Dips
– Spades = Step-Ups
– Clubs = Crunches

COT: Ecclesiastes 3:1-8

1 There is an appointed time for everything. And there is a time for every [a]event under heaven—

2 A time to give birth and a time to die;
A time to plant and a time to uproot what is planted.
3 A time to kill and a time to heal;
A time to tear down and a time to build up.
4 A time to weep and a time to laugh;
A time to mourn and a time to dance.
5 A time to throw stones and a time to gather stones;
A time to embrace and a time to shun embracing.
6 A time to search and a time to give up as lost;
A time to keep and a time to throw away.
7 A time to tear apart and a time to sew together;
A time to be silent and a time to speak.
8 A time to love and a time to hate;
A time for war and a time for peace.

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.