F3 Knoxville

Tag: Snitch (Cory Beilharz )

2016-14

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Bunches, SlideRule (Stephen Sloan), Snitch (Cory Beilharz ), Einstein
FNGs: None
COUNT: 8
WARMUP:
6 Motivators
15 Rockettes
CMU walk to the Thunderdome
10 Little Baby Arm Circles Forward, 10 back, 10 Grady corns
3 Cherry Pickers

THE THANG:
20-18-16-14
KB Swings
High Pulls
Plank Pull Throughs (2 count)
Clean to Press
Lunge

50 – Knee to Elbows (25 each side)
40 – Heel Taps (2 count)
30 – Leg Lifts
20 – Toe Taps
10 – Suitcase Crunch in cadence

MARY:
Put up the CMUs
1 slow cherry picker

ANNOUNCEMENTS: Reminder to read the newsletter

COT: Shared my experience visiting the September 11 Memorial Museum in New York City. Focus on the room with stories from the family and friends of the victims which were the last things they heard. Reminder that how you impact your community is something to be intentional about each day because you never know when it will be over and what will be left is your legacy.

Iron Pax 2024 – Week0

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Junk (Sam Yoakum), Bunches, La-Z-Boy (Zac Smith), Snitch (Cory Beilharz ), FunGuy
FNGs: None
COUNT: 8
WARMUP:
6 Motivators and walk to the Trail of Tears

THE THANG:
Week0
EMOM 5 Burpees then max Thrusters
Once you hit 100 thrusters run a lap

EMOM 5 Thrusters then max Burpees
Once you hit 100 burpees run a lap

MARY:
Laying down crossover stretches (both sides)
3 Knoxville Cherrypickers

ANNOUNCEMENTS: Saturday OTB Sept 11 memorial stair climb at Farragut High School stadium

COT: f3 is an encouraging place where we can be ourselves, be a little silly, and hold each other accountable.

No running

AO: dogpound
Q: Mayberry
PAX: Lightweight, Bunches, Earmuffs (Dan Studt), Snitch (Cory Beilharz )
FNGs: None
COUNT: 5
WARMUP:
Yes we did we one.
THE THANG:
We did this too.
MARY:
We skipped this.
ANNOUNCEMENTS:
None
COT:
When I think someone is being a hypocrite and I then God comes right back and points out me being a hypocrite.

3 Quarter Pounders Please

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Earmuffs (Dan Studt), Snitch (Cory Beilharz )
FNGs: None
COUNT: 5
WARMUP:
20 SSH
10 Rockettes
5 Cherry Pickers
10 Tempo Squats
Slowzy up the hill + 15 Incline Merkin Stretches + 10 Deep Dips

THE THANG:
3 Quarter Pounders
Jog There and Mario Jumps Back each time

(25)T-Merkins, (50)Squats, (75)Mountain Climbers, (100)SSH
(25)BBS, (50)Flutter Kicks, (75)Hello Dolly, (100)LBC
(25)Monkey Humpers, (50)Pike Jacks, (75)Dead Bugs, (100)GA Cheerleaders

MARY: None

ANNOUNCEMENTS: QSource AO and Q101

COT: Shared that everyday I Q I feel a positive pressure to provide a good workout and a non-BS work for the COT. I also mentioned it’s become harder for me to do the word vs. the workout.

Shared that every now and then we should consider the “Love Languages” and introspect how we show love to our Heavenly Father. We need to DO something or SAY something or GIVE something…just a reminder to not only love him inside but express our love for Him.

Fear the Brau, bruh

AO: asylum-am
Q: Unibráu (Nick Robinson)
PAX: Tropicana, P3, Grandslam, TRC/Crab legs, Pac-man, Matlock (Bill Maddox), Sawdust, Rooney(Carl Whipple), F3 Pluto ( Hugh Nystrom), Snitch (Cory Beilharz )
FNGs: None
COUNT: 11
WARMUP: No time for such nonsense. The Brau waits for no one

THE THANG: mosey around the entire livelong park. Follow the Brau. Stopping periodically for merkins and other stuff

MARY: she ain’t here

ANNOUNCEMENTS: one nation under Brau

COT: a Brau divided amongst itself cannot stand