F3 Knoxville

Tag: Snitch (Cory Beilharz )

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

Runaround Sue

AO: the-equalizer
Q: Bookman
PAX: Snitch (Cory Beilharz ), Stripped, Utah, Swimmies (Nathan Chesney), Snowbird, Madoff, Bookman
FNGs: None
COUNT: 7!
Warm-up:
• Slowsy to the basketball court
• SSHs
• Cherry pickers
• Leg stretches
• Arm circles
The Thang:
• Lines at BBall court sprints
• Rest for 30 seconds
• Side shuffle
• Rest for 30 secs
• Karaoke
• Rest for 30 seconds
• Bernies
• Rest for 30 secs
• Bernies
• Rest for 30
• Karaoke
• Rest for 30
• Side Shuffle
• Rest for 30
• Lines
• Mosey to flag pole
• 1 lap around track
• Burpees for 1 minute
• Mountain climbers for 1 minute
• Rest for 30 secs
• 1 lap around track
• Merkins for 1 minute
• LBCs for 1 minute
• Rest for 30 secs
• 1 lap around track
• CDDs for 1 minutes
• Hello Dollys for 1 minute
• Rest for 30 seconds
• 2 laps around track
MARY: No time
ANNOUNCEMENTS:
Convergence next Saturday 2/17, Haw Ridge and GrowRuck in April
COT: @Snitch with the inspiring drop of Proverbs 6 verse 9-11 on Monday. Has had me thinking since Monday. Stuff is hard, difficult, but you come out the other side better for it. Stick with it! Thank you @Snitch!

The First (of Many) Snake of 2024 at The Equalizer

AO: the-equalizer
Q: Blindside
PAX: Stripped, Unibráu (Nick Robinson), mouthwash (Mike), Snitch (Cory Beilharz ), Snowbird, Swimmies (Nathan Chesney), Blindside
FNGs: None
COUNT: 7
WARMUP:
Typical Blindside Warmup

THE THANG:
The Snake Workout
5 stations of 3 exercises each
Each station has a different number of descending reps and are placed in a from one end of the park to another.

Station 1: Dock
25, 20, 15, 10, 5 of CDD, VUps, and Imperial Walkers

Station 2: Rock Pile
20, 16, 12, 8, 4 reps of Box Cutters, Freddie Mercury, Flutter Kicks

Station 3: Bath House
15, 12, 9, 6, 3 reps of Merkins, BBS, Shoulder Taps

Station 4: Splash Pad
10, 8, 6, 4, 2 reps of Dips, Box jumps, Derkins

Station 5: Top of the World
5, 4, 3, 2, 1 reps of Burpees, Lunges, SkaterBois

MARY:
Fellowship Friday Mosey back to AO

ANNOUNCEMENTS:
Concord Trails I next Saturday, Feb. 3rd from 0700-1200
Big Ball Convergence rescheduled for Feb 17th

COT:
Who wishes to be rigorously honest and tolerant? Who wants to confess his faults to another and make restitution for harm done? Who cares anything about a Higher Power, let alone meditation and prayer? Who wants to sacrifice time and energy in trying to carry A.A.’s message to the next sufferer? No, the average alcoholic, self-centered in the extreme, doesn’t care for this prospect — unless he has to do these things in order to stay alive himself.