F3 Knoxville

Tag: Snitch (Cory Beilharz )

Happy Birthday Mom

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), Snitch (Cory Beilharz ), Thigh Master (F3 Muletown)
FNGs: None
COUNT: 5
WARMUP:
15 SSH
10 Abe Bagota
10 Rockettes
10 Tempo Squats
Calf Raises while Madoff gets his Gloves :slightly_smiling_face:
Slowzy up the hill, 15 slow incline merkins to railing, 10 slow dips, mozy to stairs for the workout

THE THANG:
4 rounds
10 Merkin pushbacks
20 slide plank abduction
15 sec single arm plank x 2
20 plank knee taps
20 bear reaches
Run to top of the hill to restaurant and back – pickup 6
10 Star Jacks then a 10 count break

Run back to AO after 4 rounds

MARY:
25 LBC 4 count
25 Deadbugs 4 count
10 Double Crunch 4 count
2 sets of 3 point planks 5 on each leg
6 Slow Cherry Pickers

ANNOUNCEMENTS:
Hardship Hill + early announcement for F3 in the Nude

COT:
Happy 70th to my Mom. Appreciate the people in your life and remember the days go slow but the years go fast.

Deflategate 2024

AO: the-equalizer
Q: Bookman
PAX: Cheney, Ribbed, Blindside, Bookman, Snitch (Cory Beilharz ), Lilo, Madoff, Headgear, Stripped
FNGs: None
COUNT: 9
WARMUP: SSHs, Uninterested Abe Vagodas, Cherry Pickers

THE THANG:
Dodgeball!
Throw the ball, burpee
Get hit, 5 burpees
When you score, rifle carry a sandbag to the other side of the pickleball court
First to 10 watches losers do 20 monkey humpers
Every five we do a bonus exercise:
Hello dollys, Freddie mercuries, LBCs, Squats, Lunges
Session ended in a 2-2 tie

MARY: no time, we dodgeballed

ANNOUNCEMENTS: hardship hill 5/27, thunderhead hike 5/18, F3 In The Nude this summer. Wax accordingly.

COT: Keep each other accountable. I will get 5 unassisted push ups by 5/12/25. If not, I need to held accountable.

Most importantly, thanks for starting off the first day of 43 with a ton of fun. I look forward to being out there every MWF and miss it when I can’t be or fartsack.

Creed Tabata

AO: the-equalizer
Q: Snowbird
PAX: Swimmies (Nathan Chesney), Stripped, Utah, mouthwash (Mike), Cheney, Snitch (Cory Beilharz ), Ribbed, Madoff
FNGs: None
COUNT: 9
Warm up:
– SSH
– Rockettes
– Deep lunges/split squats

The Thang (20 sec work/10 sec rest x 8)
– Line sprints
– V-ABCs
– Jump knee-tuck
– ATG split squat holds
– Archer merkins
– Tibialis raises
– Handstands

COT: Do hard things, not simply to get better, but to be confronted by your weakness, and so have opportunity to trust and boast in Christ (2 Cor 12:9-10).

Admitting mistakes

AO: asylum-am
Q: TRC/Crab legs
PAX: F3 Pluto ( Hugh Nystrom), Matlock (Bill Maddox), P3, Pac-man, Snitch (Cory Beilharz )
FNGs: None
COUNT: 6
WARMUP: SSH, this / that, Abe’s, baby arm circles

THE THANG: Trifecta, pull ups, Everest, Overlook

MARY:

ANNOUNCEMENTS:

COT: Brothers, none of us are perfect. And, we will make mistakes. Give yourself grace, admit them, and sometimes, even apologize. It makes a world a difference.

[f3knoxvillemain] King Builder (Convergence)

AO: f3knoxvillemain
Q: Tinker Bell-GTE Trainer (STL) , Motorboat (Indianapolis)
PAX: Blindside, Waxjob, Shuttlecock (Riley Brady Parmer), Rep Sleepy, Commission, P3, Z-Pack, Steam, skewer, Spellcheck, Single (Ryan Chambers), Brick, Tenderfoot, slappy, Gmail, Borg, The Situation, Maxime – Pittsburgh, Nubbins (F3 Muletown), Kodak (Joe Beach), Uncle Rico (Naperville), FixerUpper, Lizzy, CRISPR, F3 Pluto ( Hugh Nystrom), Tropicana, Charmin (John Willis), Pac-man, Stitch, Snitch (Cory Beilharz ), OnStar, Swimmies (Nathan Chesney), Duggar, Choir Boy, Betty, Voodoo, Smoked Pickle, Grandslam, Einstein, Lilydipper, Pusher, Guppy, Guardrail, Median, Mermaid, KickFlip, Cheatsheet, Utah, Toretto, Honeydew, Tonka, Pom Pom (Grayson Vaughn), Eliza, Ribbed, I-Beam, Mathlete, Cart Girl (John Sadler) (Chatt, TN), Swanson, Abort (Jeremy Loftis), Dumpster Dive, Anchorman, Humper ( Sam Hartness ), David Wood, Bones, Rooter, scratch & win, full moon,, Ike
FNGs: 1 Ike
COUNT: 89
Kingbuilder
Q: Tinker Bell Bones Motorboat
Warm Up: Mosey to the base of Picket’s Charge
Thang 1:
Get Right-Fatigue makes a coward of us all
-Bones led a series of up and down the hill with Bomb Jacks, Burpees, Monkey Humpers
-Live Right-When in charge, take charge
-Motorboat led standard F3 exercises IC emphasizing staying together as a team and the importance of cadence
-Lead Right-Leaders build leaders
-Tinker Bell led 4 corners with exercises of No cheat merkins, no surrenders, and get ups. Guppie was tasked and taught to lead the group in SSH and 6ct burpee IC
-AAR process
-Leave Right-Virtuous leaders work themselves out of job
-Guppie taught Pusher to lead SSH and Burpees IC
-AAR process

Mosey back to flags

The COT was the Nant’an change from Kickflip to Mermaid.