F3 Knoxville

Tag: Snitch (Cory Beilharz )

What’s behind DORA number 1?

AO: the-equalizer
Q: Stripped (Carter Cross)
PAX: Blindside (Davis Bodie), Snowbird (Nick Wilson), Ribbed (Joshua Sagraves), mouthwash (Mike), Stripped (Carter Cross), Snitch (Cory Beilharz ), Headgear, Unibráu (Nick Robinson)
FNGs: None
COUNT: 8
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC | Grady Corns IC
SSH IC | Windmills IC
SSH IC | Rockettes IC

THA-THANG:
Mosey to the flag pole (CW). Partner up for DORA. Partner A runs CW lap while Partner B performs exercise at flag pole. Move on to next exercise when cumulative reps are completed.
100 Lunges (each leg)
200 Squats
300 4Ct StepUps

Elevens – Calf raises. Bridges at flag circle

STRETCHES:
Bend down & grab toes
Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: James 1

Consistency wrapped in aluminum

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Madoff (Daniel Hereford), Stripped (Carter Cross), Aladdin (Mansour Hasan), Headgear, Snitch (Cory Beilharz ), Ribbed (Joshua Sagraves), Snowbird (Nick Wilson)
FNGs: None
COUNT: 7
WARMUP:
Mosey to get CMU and then to basketball court
THE THANG:

Equipment needed:
– Rucksack (loaded with weights or other heavy objects)
– Sandbags (varying weights)
– CMUs (Concrete Masonry Units) or similar heavy objects

Duration: 40 minutes (excluding warm-up)

Workout: 35 minutes (perform each exercise for 45 seconds, followed by a 15-second rest)
1. Ruck March

2. Sandbag Squats

3. CMU Deadlifts:

4. Merkin:

5. Overhead Press:

6. CMU Lunges

7. Ruck Rows

8. American hammers

9. Goblet Squats

10. Plank

Cooldown: 5 minutes
– Finish with a 5-minute cooldown, including static stretching for major muscle groups.

MARY:
ANNOUNCEMENTS:
COT:
Consistency you all are building consistency in your life and being an example not just to your immediate fears of influence your M your 2.0 etc. but also your surroundings, spheres of influence, jobs, coworkers, etc. thank you for your consistency this morning

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!