F3 Knoxville

Tag: Snitch (Cory Beilharz )

Asylum Stations

AO: asylum-am
Q: Hands
PAX: Grandslam, Cosmo 2, P3, Matlock (Bill Maddox), Love’s, Fabio (Joe Hamilton), Snitch (Cory Beilharz ), Sawdust, Pac-man, Rainbow, F3 Pluto ( Hugh Nystrom), Cat Gut (Mike Davis), Cinco (Scott McGuire), Tropicana, Dung Beetle, Hands, Charmin (John Willis), Pizza Pizza, Beetle Bailey
FNGs: 1 Beetle Bailey
COUNT: 19
WARMUP:
None
THE THANG:
We carried on the double a cross through the Asylum with 14 stops along the way to commemorate our Lord’s path to Golgotha with reflections and 1 minute AMRAPS of different exercises.
MARY:
None
ANNOUNCEMENTS:
None
COT:
It is each of our sins that bear the responsibility for our Lord’s passion and the cross.

Holy Monday Beatdown

AO: asylum-am
Q: Sawdust
PAX: F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Love’s, Trotline (Britton Carver), Waffle House (Brady Greene), P3, Fabio (Joe Hamilton), Snitch (Cory Beilharz ), Double Wide, Cat Gut (Mike Davis), Dung Beetle, White Belt
FNGs: None
COUNT: 13
WARMUP: SSH, Tempo Merkins, Cherry Pickers, Windmills, Rockettes, Tie-Fighters & X-Wings

THE THANG:
Two Times Each
Phase 1 – Each Light Pole Up the Dragon:
– 5 Big Boy Sit-ups
– 10 Lt. Dans
– 15 Imperial Squat Walkers
– 20 Merkins
– 25 Pickle Pounders
– 30 Sumo Squats

Phase 2 – Every Other Light Pole Down to Everest:
– 5 Burpees
– 10 LBCs
– 15 Iron Mikes
– 20 Monkey Humpers
– 25 Peter Parker’s
– 30 Star Jacks

Phase 3 – All the Way Up Everest:
– 5 Bear Crawl
– 10 Lunges Twist
– 15 Inch Worms
– 20 Murder Bunnies (no CMU)
– 25 Pogo Stick Hops
– 30 Side Lunges

Phase 4: Space Needle

Phase 5 – Working Our Way Back to the AO
– 5 Burpees
– 10 Lunges
– 1 Imperial Squat Walker
– 1 Merkins
– 1 Peter Parker
– 30 Squats Plus 2 Burpees

ANNOUNCEMENTS:
Good Friday Q @Hands
Escape from Haw Ridge
GTE Ruck Event

COT:
Unburden Your Soul (Matthew 11:28-30)

Hard Decisions

AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Sawdust, Pac-man, Snitch (Cory Beilharz ), Charmin (John Willis), Trotline (Britton Carver), Grandslam, P3, Code Brown
FNGs: None
COUNT: 9
WARMUP:
Burpees, SSH, TieFighters, Shoulder Swings, Cherry Pickers, BBQ Squats, Tempo Merkins

THE THANG:
Rustic Pavilon – 2 rounds
Option 1:
20 Inclined Merkins (Feet on Bench)
15 Table Rows
20 Bulgarian Split Squats

Option 2:
25 Decline Merkins (Hands on Bench)
15 Table Rows
20 Jumping Lunges

Matlock (Bill Maddox) chose Opt 2

Cloud – 2 rounds of
Option 1:
40 Big Boi Sit ups.
15 Burpee Bench Jumps
15 Superman’s

Option 2:
60 LBCs
15 Burpee Jump Tucks
15 Superman’s

Grandslam chose Opt 2

Bottom of baby Everest – 2 rounds of:

Option 1:
Burnie up, 10 burpees at the top
20 Peter Parker Merkins at the bottom

Option 2:
Run up, 15 Burpees at the top
20 Merkins at the bottom

Trotline (Britton Carver) chose Opt 2

Pavilon – 2 rounds of:

Option 1:
20 Carolina Dry Docks
30 Gas Pumpers
15 Table Rows

Option 2:
15 Outer Banks Dry Docks (feet on bench)
25 Box Cutters
15 Table Rows

Snitch (Cory Beilharz ) chose Opt 2.

AO Parking Lot
Option 1:
1 Lap
Bear Crawl Across
Lunge Down and Up

Option 2:
2 Sprints – down and back (all out)

Charmin (John Willis) chose Opt 2.

MARY:

Lower and Upper body recovery stretches

ANNOUNCEMENTS:

Escape from Haw Ridge April 5th, and GTE Grow Ruck with convergence is weekend of April 27th

COT:

Life is full of hard decisions… Many times with no clear best option. Remember that we are not alone in these decisions..
Proverbs 2:5-6 Trust in the lord with all your heart, and do not lean on your own understanding

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!