F3 Knoxville

Tag: Snowbird

Madoff 45 (and various other names)

AO: the-equalizer
Q: Madoff
PAX: Bookman, Stripped, Cheney, Headgear, Snowbird, Smithers
FNGs: None
COUNT: 7
WARMUP:
45 SSH
Jog to the Smokehouse for CMUs
THE THANG:
Tabata-Like 45 sec work, 20 sec rest, 5 sets per round
– Plank Pull Throughs
– American KB Swings
– Farmer Carry Squat Taps
– Twist and Push Out
– Freddie Mercury (last set GA cheerleaders)
– American KB Swings (4 sets and called time)
MARY:
None
ANNOUNCEMENTS:
None
COT: Happy Birthday to Madoff 45! Shared a thought about memories and how they fade so all we can do if take in every moment and enjoy it. Keep pushing to be better.

Stretching out Stripped

AO: the-equalizer
Q: Bookman
PAX: Stripped, Cheney, Snowbird, Bookman
FNGs: None
COUNT: 4
WARMUP: SSHs, Tennessee Rocking Chairs, Gradycorns

THE THANG: 7s around the AO
Pull-ups/imperial walkers
Incline merkins/step ups
Rock pile curls/lBCs
Squats/American Hammers :boom: :us: :left-facing_fist:

MARY: Yoga stretching

ANNOUNCEMENTS: something’s going on tonight, hardship hill is 5/17

COT: turn the other cheek, be there for someone

Lightweight Not The Honker- Confirmed

AO: the-equalizer
Q: Bookman
PAX: Stripped, Cheney, Ribbed (Joshua Sagraves), Lightweight, Snowbird, Bookman
FNGs: None
COUNT: 6
WARMUP: SSH, Tie Fighters, Gradycorns, Rockettes, Tempo Squats

THE THANG:
40 on 20 off 4 rounds of each exercise, 1 minute between sets

MARY: putting away the CMUs

ANNOUNCEMENTS: haw ridge, F3 Roco Ice Bears, Hardship Hill

COT:2 Corinthians 4:16-18

Some Different Moves

AO: the-equalizer
Q: Madoff
PAX: Cheney, Stripped, Snowbird
FNGs: None
COUNT: 4
WARMUP:
Walk to the Smokehouse to Grab CMUs
10 Little Baby Arm Circles Forward + 10 Backward
10 Tempo Squats
Walk with CMUs to Splashpad

THE THANG:
Tabata 20 sec work 10 sec rest x8 (1 min rest between sets)
1. Z press
2. Squat to halo
3. Hollow hold press
4. Sumo squat to CMU curl
5. Upright row
6. Swing to squat
7. Lateral lunge to reverse lunge (1 side each set)

MARY: N/A

ANNOUNCEMENTS: Roco Ice Bears, Hardship Hill, and Escape from Haw Ridge (check newsletter)

COT: Reminded all that if you get your feelings hurt by someone important to you (someone you care about how they view you) your first reaction may be anger or defensiveness. Encouraged the PAX to try to be introspective in those moments and ask yourself what were they trying to tell me, is some of what they said true, and do I need to be better in that area. Just a reminder to try to not react and also listen to what’s behind the message even if you want to defend.

Welsh Dragons and their Deconstruction

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Stripped, Mouthwash, Cheney, Snowbird, Headgear
FNGs: None
COUNT: 6
WARMUP: squat
SSH

THE THANG:Mosey to the tennis courts
Some sprints to move and warm up

Mosey to the feild and do 11s from one soccer goal to another.
bbs and Hand release merkins

Mosey to playground 11s from merkins run up to bathhouse and do pullups.

Mosey to parking and every parking spot every bar crawl and every line plank jack.

Mosey back

MARY: knoxville cherry pickers

ANNOUNCEMENTS: nope

COT:If we say we have fellowship with him while we walk in darkness, we lie and do not practice the truth. 7 But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin. 8 If we say we have no sin, we deceive ourselves, and the truth is not in us. 9 If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness. 10 If we say we have not sinned, we make him a liar, and his word is not in us.

walk in the light men. Have fellowship with one another!