F3 Knoxville

Tag: Snitch (Cory Beilharz )

Blimps at the Asylum

AO: asylum-am
Q: Sawdust
PAX: Backflow (Wesley Hunt), Snitch (Cory Beilharz ), TRC/Crab legs, Hands, Tropicana, Matlock (Bill Maddox), Waffle House (Brady Greene), P3, Pac-man, Grandslam
FNGs: None
COUNT: 11
WARMUP:
– SSH
– Tempo Merkins
– Stretching
– Tie-Fighters
– X-Wings

THE THANG:
– Phase I: Battle Buddy Up Baby Everest
– Burpees & Bear Crawl Up
– Lt. Dans & Lunges Up
– Imperial Squat Walkers & Inch Worms Up
– Mosey to the Round About with Burpee & Sumo Squat Stops
– Phase II: Round About Ab Work
– Pickle Pounders
– Flutter Kicks
– Box Cutters
– Hello Dollys
– Gas Pumpers
– Phase III: To Merkins Up To The Overlook
– Straight Ahead
– Toes Out
– Toes In
– Phase IV: Extended Route 66
– Add A Merkin at the Q’s Direction

MARY: Dante’s Core

ANNOUNCEMENTS:
– Plan for a 2nd F Lunch on 11/8. Details to come later.
– :shovelflag: hand off planned for 11/1.

COT: “Being a Christian is Like Being a Pumpkin” (See reply for word)

What is Ladder

AO: dogpound
Q: Ribbed
PAX: Ribbed, Madoff, Bungee, SlideRule (Stephen Sloan), La-Z-Boy (Zac Smith), Snitch (Cory Beilharz ), Lightweight
FNGs: None
COUNT: 7
WARMUP: 7 SSH
3 Cherry pickers

THE THANG:Mosey to the bathhouse and start the ladder work.

12 BBS
11 Mountain climbers
10 shoulder taps
9 Merkins
8 Squats
7 Flutter kicks
6 CDD
5 Box Jumps
4 Hello Dolly
3 Imperial squat walkers
2 HR Merkins
1 Burpee

MARY: Stretching with Ribbed

ANNOUNCEMENTS:

COT: Psalm 23
A Psalm of David.
23
The Lord is my shepherd; I shall not want.
2
He makes me lie down in green pastures.
He leads me beside still waters.[a]
3
He restores my soul.
He leads me in paths of righteousness[b]
for his name’s sake.
4
Even though I walk through the valley of the shadow of death,[c]
I will fear no evil,
for you are with me;
your rod and your staff,
they comfort me.
5
You prepare a table before me
in the presence of my enemies;
you anoint my head with oil;
my cup overflows.
6
Surely[d] goodness and mercy[e] shall follow me
all the days of my life,
and I shall dwell[f] in the house of the Lord
forever.[g]

Farmer’s delight + broga

AO: asylum-am
Q: Hands
PAX: Hands, Matlock (Bill Maddox), P3, Sawdust, Snitch (Cory Beilharz ), TRC/Crab legs
FNGs: None
COUNT: 6
WARMUP:SSH, TN rocking chair, froggie squats, tie fighters, shoulder blaster, X wings.

THE THANG: Rotate through CMU exercises while one pax farmer carries around the Pav-a-lon. Did 4 total rounds, changed the exercises after round 2.

MARY: BROGA! ( Matlock (Bill Maddox) planted that seed earlier).

ANNOUNCEMENTS: Iron Pax this Friday.

COT: If things aren’t working out like you planned, take heart! You’re in good company (ie the apostles). Keep moving forward one step at a time in faith and you will end up where you are supposed to be.

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.