F3 Knoxville

Tag: Snitch (Cory Beilharz )

Physical Training for Some on a CMUesday

AO: asylum-am
Q: Pac-man
PAX: Snitch (Cory Beilharz ), Dung Beetle (Scott Kimsey), Sawdust, TRC/Crab legs
FNGs: None
COUNT: 5
WARMUP: SSH, Arm Stretching, Tie-Fighters, Squat Thrusters, Bernie Up Baby Everest, Triceps Extensions & Run Up Baby Everest

THE THANG: Downhill ladder of CMU workouts at multiple light poles with a fellowship mosey down and up the hill.

COT: “For physical training is of some value but godliness has value for all things” 1 Timothy 4:8

The Velcro Mile

AO: the-equalizer
Q: Stripped
PAX: Bookman, Blindside, Stripped, mouthwash (Mike), Curveball, Snitch (Cory Beilharz ), High Heels (Henry Ritchie), Snowbird, Headgear, Madoff (Daniel Hereford), Ice Cold, Utah
FNGs: None
COUNT: 12
THE SCENE: Almost Fall
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x5
SSHx30 IC

THA-THANG:
We took a trip around the track today. Stations included:

Dips x5 —
Flutter Kicks x5 —
Merkins x5
Plank Jacks x5
Pull-Ups x5
BBS x5
Squats

On each subsequent lap, we increased rep count by 5.

MARY
Box Cutters IC x10
American Hammers IC x10

STRETCHES

Dung Beetle shot the jukebox

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Dung Beetle (Scott Kimsey), Snitch (Cory Beilharz ), Pac-man, Dodgeball
FNGs: None
COUNT: 5

WARMUP: Rocky 7 minute tabata

THE THANG: on the Cloud. choose your own adventure style Q. 6 stations with a large wooden die and exercises at each stations. a lap after every other country classic

MARY: carrying my stiff back to AOQ

ANNOUNCEMENTS: Dung Beetle has chronic lyricosis

COT: Jeremiah 2:13

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