F3 Knoxville

Tag: Snitch (Cory Beilharz )

THE 500

AO: asylum-am
Q: Tropicana
PAX: Grandslam, P3, Pac-man, Rainbow, Snitch (Cory Beilharz ), Crablegs
FNGs: None
COUNT: 7
WARMUP: SSH, burp x2, BAC, burp x2, BAC rev, burp x2, Abe Vigoda, burp x2

THE THANG: THE 500
Mosey to the Dark Overlook: 10 reps each
Mountain climbers, Step ups, Carolina dry docks, Jumping Lounges, Plank jacks

Mosey to the Asylum: 10 reps each
Mericans, Jump squats, Big boys, Monkey humpers, Pickle pounders

Return to Dark Overlook. Rinse and repeat 5 laps.

Mosey to Route 66 for some Plank Frog
You had to be there.

MARY: Balls to Wall Sits

ANNOUNCEMENTS: GTE Grow Ruck, Escape from Haw Ridge

COT: Get Right. From 43 ft QSource podcast. Like righting a ship to stay the course we need to get right. F3 provides us with the opportunity physically, relationally and spiritually to get right. As leaders we need to get right in order to be ready to answer Gods call to serve.

Leap Day 2024

AO: asylum-am
Q: Code Brown
PAX: Charmin (John Willis), Tropicana, Snitch (Cory Beilharz ), Code Brown
FNGs: None
COUNT: 4

WARMUP: SSH, slow merkins, squats, shoulder taps and more.
THE THANG: lots of Leaping!
shuttle run with burpees
Broad jump ladder
Descending shuttle run with squat jumps then merkins.
11’s with box jumps and LBC
11’s with iron mikes and CDD
Skaters ascending and following the thin red line
MARY: medley of BBS, flutter kick, hello dolly and Superman swim.
ANNOUNCEMENTS: Snitch (Cory Beilharz ) got his HR over 125.
COT: A reflection on our mortality. Many of us can likely count on one hand how many leap days we have left. Only the Lord knows how many, so make good use of them and make every day count! Be a HIM.

Psalm 39:4-5

[4] “O LORD, make me know my end
and what is the measure of my days;
let me know how fleeting I am!
[5] Behold, you have made my days a few handbreadths,
and my lifetime is as nothing before you.
Surely all mankind stands as a mere breath!

Gotta Tabata

AO: asylum-am
Q: Tropicana
PAX: Charmin (John Willis), Code Brown, Hands, Grandslam (Trey Leake), Matlock (Bill Maddox), P3, Snitch (Cory Beilharz ), TRC/Crab legs
FNGs: None
COUNT: 9

WARMUP: SSH in silence. Cherry pickers in silence.
THE THANG: Tabata on the Cloud
40/20 (4 rounds each)
1st Half
Alarm clocks
Step ups
T-merkins
LBCs

Halftime at the Pavalon
Partner up
45/45 balls to the wall/wall sits
2 rounds

2nd Half
Jump squats
Decline merkins
Courtesy lunges
Suicide planks

MARY:
ANNOUNCEMENTS: GrowRuck NOW! Charity Golf Event
COT: Service
The gloom, the grunting and groaning, the glad handing, these groups of men. We don’t do this for vanity or ego. We men of F3 do these things to be better and stronger together as SERVANTS of God and God’s children anywhere we encounter them.

Battle Buddy for :cmu:esday

AO: asylum-am
Q: Sawdust
PAX: Pac-man, Hands, Tropicana, Snitch (Cory Beilharz ), Grandslam (Trey Leake), Rainbow, Waffle House (Brady Greene), P3, Matlock (Bill Maddox), Trotline, Wham-o (Charlie Greene)
FNGs: None
COUNT: 12
WARMUP: SSH, Tempo Merkins. T-Merkins, Runners Stretch, Downward Dog & Upward Dog, Cherry Pickers, Windmills, Rockettes (Bunny Style), Tie-Fighters, X-Wings & Suicide Sprints with Bobby Hurleys

THE THANG: Find a Battle Buddy on the Cloud and set 6 Exercise Stations for rotation. One Buddy runs a lap around the parking lots, while the other Buddy is AMRAP until return.
Stations:
1. Weighted Lt. Dans
2. Manmaker Blockees
3. Weighted Flutter Kicks
4. Lawn Mowers
5. Squat Thrusters
6. Weighted Big Boy Sit-Ups

MARY: Matlock (Bill Maddox) led us in Dante’s Core

ANNOUNCEMENTS: Construction in the park is set to finish in April or May. Targeting a possible convergence in early July.

COT: Our Charge – 2 Timothy 4:1-5… As followers of Christ we will do things not popular in society, but we should stay the course.

Blocks and Rocks

AO: asylum-am
Q: Rainbow
PAX: Cinco (Scott McGuire), Hands, p-nut, Rainbow, Snitch (Cory Beilharz ), Tropicana, TRC/Crab legs, Grandslam (Trey Leake), Trout line
FNGs: None
COUNT: 9
WARMUP: 10 SSH, 12 Imperial Walkers, 10 SSH, Mike Phelps, Baby Arm Circles F and B, 10 SSH
THE THANG: with block or rock
I’m parking lot. 20 Curls rifle carry to other end of lot 20 curls. Rinse and repeat to 100
20 OH press farmer carry right side down 20 OH press left side back. Rinse and repeat to 100
20 block merkins front raise to other end 20 block merkins back. Rinse and repeat to 100

Mosey to hill at front of asylum. Repeat same pattern running up hill. 20 at bottom 20 at top. 20 squats, 20 alt lunges, 20 toe merkins
MARY:
ANNOUNCEMENTS:
COT: see below