F3 Knoxville

Tag: Snitch (Cory Beilharz )

Sweat deck

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Swimmies (Nathan Chesney), Snitch (Cory Beilharz ), Nugget (Connor Cliburn)
FNGs: None
COUNT: 4
WARMUP:
Some of these some of those
Cherry pickers
THE THANG:
Mosey to the little pavilion and pick up cards.
Draw two cards the first card will be the a number of reps you will do times 10 and the second card will be the exercise you do. PAX made it through three decks of cards before time.
MARY:
ANNOUNCEMENTS:
S3. In the nude.
COT:
Consistency. That’s my word for this year, and I thanked all the members of the PAX for showing up today and being consistent.

Pictonary Ladder Route 66

AO: asylum-am
Q: Sawdust
PAX: Snitch (Cory Beilharz ), TRC/Crab legs, Matlock (Bill Maddox)
FNGs: None
COUNT: 4
WARMUP: SSH, Tempo Merkins, Cherry Pickers, Windmills, Rockettes, Tie-Fighters & X-Wings

THE THANG: Played a Pictionary Ladder Up Route 66 with 10 Reps at each light pole (even if it was not lit). We added a station each time up Route 66 and down Baby Everest.
1. Coupon Combo (Curls, OVHD Press & Tricep Extension)
2. X-Factor (4 Count)
3. Imperial Squat Walkers (4 Count)
4. Carolina Dry Docks
5. Flutter Kicks (4 Count)
6. Bobby Hurley’s
7. Pickle Pounders
8. Big-Boy Sit-ups
9. Lt. Dan’s
10. Bearpees

COT: 1 Timothy 2:1-2 & a reminder that Hard Times make Strong Men; Strong Men make Good Times; Good Times make Weak Men; Weak Men make Hard Times. May we continue to pray for the Lord to intercede in our lives and others to keep us Strong HIM during Hard Times and Good Times.

trip into a deck of cards

AO: asylum-am
Q: Dung Beetle (Scott Kimsey)
PAX: Waxjob (Josh Brady), Welch’s, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Dung Beetle (Scott Kimsey)
FNGs: None
COUNT: 5

WARMUP: SSH, Tempo Merkin, Tie Fighters, Imperial walkers
THE THANG: mosey up to the overlook. used the card workout app – crunches, hops, merkins, squats, one lap. return to AO shortened round of side crunches, gas pumpers, hello Dolly’s , CDDs
MARY:
ANNOUNCEMENTS: Forg3 coming up
COT: Listen to them how to share Him!

EMOM and the Ladder

AO: the-equalizer
Q: Blindside (Davis Bodie)
PAX: Mark Bowen, Ribbed (Joshua Sagraves), Headgear, Tonka (Andrew McDonald), High Heels (Henry Ritchie), Snitch (Cory Beilharz ), Madoff (Daniel Hereford), Blindside (Davis Bodie), Nugget (Connor Cliburn)
FNGs: None
COUNT: 9
WARMUP:
SSH IC x20 | TIE-Fighters IC x10 EW | Tempo Squats IC x10 | Cherry Pickers IC x5
THE THANG:
Mosey to the NEW & IMPROVED EQUALIZER SPLASH PAD for two rounds of 8 sets of EMOM (Every Minute on the Minute)
After some technical delays by the Q, we got going with:
Round 1: 10 step-ups/jump ups | 10 Incline Merkins | 10 Squats
Round 2: 10 single-count SSH | 15 Dips | 20 single-count Freddie Mercury
~Mosey to Rock Pile, quick EH of some fishermen (it didn’t take), and a Ladder~
After each round, run up the ramp and back around
Round 1: 5 Goblet Squats
Round 2: 5 Goblet Squats, 10 Triceps Ext.
Round 3: 5 Goblet Squats, 10 Triceps Ext., 15 Curls
Round 4: 5 Goblet Squats, 10 Triceps Ext., 15 Curls, 20 single-count Mountain Climbers
PICK UP THE SIX
Round 5: 20 single-count Mountain Climbers
Round 6: 20 single-count Mountain Climbers, 15 Curls
Round 7: 20 single-count Mountain Climbers, 15 Curls, 10 Triceps Ext.
Round 8: 20 single-count Mountain Climbers, 15 Curls, 10 Triceps Ext., 5 Goblet Squats

MARY:
Fellowship Mosey that turned into a regular Mosey back to shovel flag

ANNOUNCEMENTS:
~F3 in the Nude this Saturday at the Cove Park (See @Ribbed’s post later today for signups)
~PAXMiner and Slackblasts go live TODAY!
~OnStar, Steam, & Blindside were on the ‘Stuff Worth Trying’ podcast from the F3Nation Family of Podcasts last week, talking about our recent ‘State of the Region’ videos. Check it out!

COT:
CONSISTENCY
Whether it is posting regularly, or getting back into a routine that you have fallen away from, one of the best thing for your life is being consistent. Consistent in your King, your Queen, your M, your Mammon, etc. Whatever it is, consistency is KEY.

The lord is your shepard

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Unibráu (Nick Robinson), Madoff (Daniel Hereford), Potato Head (Bryant Blackwelder), Swimmies (Nathan Chesney), High Heels (Henry Ritchie), Nugget (Connor Cliburn), Snitch (Cory Beilharz )
FNGs: None
COUNT: 9
WARMUP:
1 tempo squat
THE THANG:

Station 1 – The Playground:
Exercise 1: Merkins
Exercise 2: Squats
Exercise 3: Mountain Climbers

Station 2 – The Gloom:
Exercise 1: Burpees
Exercise 2: Lunges (alternating legs)
Exercise 3: Plank Jacks

Station 3 – The Murph:
Exercise 1: Jumping Jacks Exercise 2: Tricep Dips
Exercise 3: Bicycle Crunches

Station 4 – The Slaughterhouse: Exercise 1: High Knees
Exercise 2: Step-ups
Exercise 3: American Hammers

Station 5 – The IronPAX:
Exercise 1: Plank Hold
Exercise 2: V-Up’s
Exercise 3: Flutter Kicks

Partner A starts at Station 1 performing push-ups while Partner B runs to Station 2.
Partner B performs burpees at Station 2 while Partner A runs back to Station 1.
Partners switch places, with Partner B now doing push-ups and Partner A running to Station 2.
Repeat steps 1-3 for Stations 3, 4, and 5, ensuring both partners have a chance to run and perform each exercise.
MARY:
hot yoga with ribbed
ANNOUNCEMENTS:
F3 in the Nude Next Saturday
PaxMiner goes live Monday
COT:
Psalm 23
“The Lord is my shepherd; I shall not want.
He makes me lie down in green pastures.
He leads me beside still waters.
He restores my soul.
He leads me in paths of righteousness
for his name’s sake.

Even though I walk through the valley
of the shadow of death,
I will fear no evil,
for you are with me;
your rod and your staff,
they comfort me.

You prepare a table before me
in the presence of my enemies;
you anoint my head with oil;
my cup overflows.
Surely goodness and mercy shall follow me
all the days of my life,
and I shall dwell in the house of the Lord
forever.”