F3 Knoxville

Tag: Snitch (Cory Beilharz )

[the-pulpit] Cardinal Memorial Workout

AO: the-pulpit
Q: Betty
PAX: Snitch (Cory Beilharz ), Ike, Leland Robbins (Geiger), Sawdust, Smoked Pickle, Chuck
FNGs: None
COUNT: 7
THE THANG: To honor & recognize :cardinal:, we replicated :cardinal:’s :vq: that included an escalation of burpees in 2 sets of 4 rounds starting at 5 reps and increasing by 5 reps each round. The final round had the PAX performing 2 sets of 20 burpees in cadence.

MARY: Series of ab workouts with Hello Dolly & Flutter Kicks

ANNOUNCEMENTS: N/A

COT: Remembering we’re not promised tomorrow and to live today to the fullest and tell our loved ones that we love them.

Wet Monday

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: Double Wide, Cat Gut (Mike Davis), Cinco (Scott McGuire), Snitch (Cory Beilharz ), Waffle House (Brady Greene), P3
FNGs: None
COUNT: 7
WARMUP: 20 SSH, Arm Circles, Wayne Dunn

THE THANG
4 corners in parking lot – 5 burpees each corner + rotation of 20 merkins, 20 LBC, 20 CDD, 20 Squats R&R 3 times

Run to cloud : 10 box jumps + 10 incline merkins then run round building- R&R x 3

Go to picnic tables : 10 Picnic table pull ups and 20 dips plus run around R&R x 3

Go to Rock pile – 10 thrusters, 10 curls, 10 rows then run with rock to base of baby Everest and back. R&R x 3

What we still have 7 minutes!

Run to Baby Everest 1 burpee then run to top of hill and do 5 jump squats . R&R x 5

MARY: no

ANNOUNCEMENTS:

COT: Q shared recent experience with discussing what it is like to live life thinking about how your obituary is going to read …closed with lesson on humility

Chimney Work

AO: dogpound
Q: Lightweight
PAX: Charger, Mayberry, Madoff, Earmuffs (Dan Studt), Junk (Sam Yoakum), Snitch (Cory Beilharz )
FNGs: None
COUNT: 7
WARMUP:
They did (thanks for the assistance Madoff

THE THANG:
Ladder work out up then down, running to a corner after each round.
1 burpee
2 hr merkins
3 box Cutters
4 shoulder taps
5 star jumps
6 mountain climbers
7 Squats
8 lbcs
9 SsH
10 appolo onos
11 Merkins
12 hello dollys
MARY:
The Knoxville cherry pickers x 3

ANNOUNCEMENTS:
Check newsletter

COT: remember the reason for the season

CMOVESDAY

AO: asylum-am
Q: P3
PAX: Tropicana, Gibbler, Snitch (Cory Beilharz ), Russell Crook/Crablegs, Matlock (Bill Maddox), Grandslam
FNGs: None
COUNT: 7
WARMUP:
SSHs
5 easy up downs
Tie Fighters
Cherry Pickers
5 easy up downs
hamstring/glute stretches
Shoulder/Lat/Tri stretches
Runners Stretch
Down/Up Dog

THE THANG:

3 Rounds:

10 Table Rows
20 Merkins
20 Squats

– Lunge Straight aways, walk back side of Pavilon

3 Rounds (w/cmu):

10 Thrusters
20 Lawn Mowers (10each)

– Lunge Straight aways, walk back side of Pavilon

3 Rounds:

15 Carolina Dry Docks
30 Hello Dollies (Single Count)

– Lunge Straight aways, walk back side of Pavilon

3 Rounds:

15 Curls
15 Presses
30 Toe Merkins (10 each direction)

– Lunge Straight aways, walk back side of Pavilon

3 Rounds:

20 Supermans
30 4-count Flutter kicks
10 Woodchoppers (each side)

– Lunge Straight aways, walk back side of Pavilon

MARY: Some pleasant stretching

ANNOUNCEMENTS: Winter Solstice Hike this Saturday. See Rainbow’s post above for details

COT: Acknowledgement to all the “M”s out there. They help us more than we are aware. We pray that they feel appreciated and we can be good partners.

Clark Higgins Debut

AO: asylum-daybreak
Q: Crawdad (Robbi Dickens)
PAX: Crawdad (Robbi Dickens), High Heels (Henry Ritchie), lebowski, Lulu (Greg Huddy), Snitch (Cory Beilharz ), Swimmies (Nathan Chesney), Veggie (Rylen Huddy), Waffle House (Brady Greene), Suds,
FNGs: None
COUNT: 10
Wafflehouse led the PAX in a warmup of Shoulder Blasters and some other classics then took us to the main event!

The Main Event (Stone in hand)
– 20, 25, 30 count circuit of
– Curls (then overhead presses, shoulder raises), Box Jumps (or step ups), Picnic table pull ups, and dips.
– A diagonal dash up a Pickett’s Charge
– Completed by some shenanigans at the Coliseum before turning it over to Crawdad for the back half,

The Yoga Studio
– nuf said

A trip down Everest (lunges at the bottom) and back up the Summit to the Space Station.

We recovered during our mosey back to the AO where we finished with:
– 15 yard dashes
– ATMs

Crawdad closed it out with a basic message: be where your feet are. Be present and content during the holidays.