F3 Knoxville

Tag: Snitch (Cory Beilharz )

Double quarter pounder

AO: the-equalizer
Q: mouthwash (Mike)
PAX: mouthwash (Mike), Snitch (Cory Beilharz ), Ribbed, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 4
WARMUP: ssh, rockettes, Tennessee rocking chair, tempo merkins, high knees and buttkickers

THE THANG: double quarter pounder
– run to 25 yard line, 25 merkins, Bernie back
– Run to 50 yard line, 50 squats, Bernie back
– Run to 75 yard line, 75 mountain climbers, Bernie back
– Run to 100 yard line, 100 ssh, Bernie back

Rinse and repeat to make it a double with:
– 25 monkey humpers
– 50 Bobby Hurley’s
– 75 lunges
– 100 ssh

Dessert =
– some pull-up work. Jump up and slow count down
– Rock pile — 2 rounds of 20 rows, curls, oh press, and tri press
– Splash pad for 2 rounds of 20 step-ups and 20 dips

MARY: worked our way thru our ABC’s

ANNOUNCEMENTS:

COT:
Jerry bridges — “your worst days are never so bad that you are beyond the reach of Gods grace. And your best days are never so good that you are beyond the need of Gods grace.”

P3’s Obstacle Tester

AO: asylum-am
Q: P3
PAX: Hands, Sawdust, Snitch (Cory Beilharz ), Rooney (Carl Whipple), Grandslam, Tropicana
FNGs: None
COUNT: 7
WARMUP:

Quick set of SSH, Tie fighters, Cherry Pickers, Shoulder/Tri stretches, Downward/Upward Dog

THE THANG:

Set up a figure 8 course around the asylum. Underestimated the set-up time and came into the parking lot on two wheels at 5:28am.

5 Stations creating a figure 8 around the coliseum and Everest

Station 1:
One partner works while second partner Holds BOTTOM of a plank, then switch

2 sets
10 Heavy Lawnmowers (each side)
10 Iron Mikes (each side = 20 total)

Station 2:
One partner works while second partner performs AMRAP of Air Squats, then switch

2 sets
20 Merkins
50 Single count LBCs

Station 3:
One partner works while second partner performs AMRAP of Flutterkicks, then switch

2 sets
20 Jump Squats
20 Carolina Dry Docks

Station 4:
One partner works while second partner holds a Plank, then switch

2 Sets
30 Big Bois
10 Lt Dans

Station 5:
One partner works while second partner performs AMRAP of Supermans, then switch

2 Sets
10 Man Makers
15 Alternating Lunges (each side = 30 Total)

MARY:

Race Hands back to the AO (not important who won)

ANNOUNCEMENTS:

Get your new Asylum Shirts!!

COT:

One day an old Cherokee man sits down with his grandson to teach him about life.
“A fight is going on inside of me,” he says to the boy. “It’s a terrible fight between two wolves. One is evil – he is full of rage, jealousy, arrogance, greed, sorrow, regret, lies, laziness, and self-pity.”
He continues, “The other is good – he is filled with love, joy, peace, generosity, truth, empathy, courage, humility, and faith. This same fight is going on inside the hearts of everyone, including you.”
The grandson thinks about this for a few minutes, and then asks his grandfather, “Which wolf will win?”
The old Cherokee simply replies, “The one you feed.”

Finished by picking up the course supplies while Hands yelled words of encouragement from the intersection at Northshore

Broad Shoulder Birthday Q

AO: asylum-am
Q: Tropicana
PAX: Cosmo 2, Dung Beetle, Gibbler, Grandslam, Hot Tub (John Muller), Matlock (Bill Maddox), P3, Pac-man, Rainbow, Sawdust, Snitch (Cory Beilharz ), TRC/Crab legs, WaxJob, Wham-o
FNGs: None
COUNT: 15
WARMUP:
1 burpee
2 squat jumps
3 cherry pickers
4 Tn Rocking chairs
5 pike ups
6 Abe Vagotas
7 Dry docks
8 SSH
9 BBQ squats
10 Mericans
1 burpee
56 total
THE THANG:

Pair Up

Plank hold
Run to cone 7 Mericans
Run back
Switch 4 rounds

Squatting rifle hold
Run to cone. Bernie back
Switch

Lunging rifle hold
Run to cone. Crab back

Rifle surrenders
Run to cone. Bear crawl back.

Mountain climbers
Run to cone 7 Mericans
Run back
4 rounds

Plank with CMU on back
Rifle Carry to cone and back

Side plank
Farmer carry

Wheel barrow races

56 total Mericans
MARY: No Time

ANNOUNCEMENTS: Asylum Shirts coming soon. Dad Camp

COT: Fathers and Husbands need broad shoulders to stand strong and resilient amid family chaos and conflict. We need other men to help us build and maintain those broad shoulders.

Chipper-Style

AO: the-equalizer
Q: Madoff
PAX: mouthwash (Mike), Snitch (Cory Beilharz ), Ribbed, Bookman, Ice Cold, Cheney, Lilo
FNGs: None
COUNT: 8
WARMUP:
15 SSH
15 Rockettes
15 Tempo Squats (last 5 in reverse fast down, slow up)
5 Knoxville Cherry Pickers
15 Arm circles (5 little forward, 5 little backward, 5 big forward)
Slow mozy around track to bottom of bearmuda

THE THANG:
As a Group – Stop when the 6 stops
– 150 jump rope (pretend)
– 125 BBS
– Run up to the pavilion – 100 box step-ups (each leg 100 reps)
– Run down to rock pile – 75 Romanian deadlifts with a rock
– Run to flag pole – 25 No Cheat Merkins (def saw some cheaters :slightly_smiling_face: )
– Run long way back to AO

MARY:
5 burpees
20 imperial walkers
5 burpees
20 flutter kicks
20 deadbugs
20 LBCs
5 burpees
5 burpees
5 slow cherry pickers
Flamingo stretch 5 each leg

ANNOUNCEMENTS:
Reminder to check newsletter

COT:
Discussed wisdom, what it means to me, and encouragement to pursue it as men.

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.