F3 Knoxville

Tag: Snowbird

Death of the IPC

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ice Cold, Unibráu (Nick Robinson), Utah, Snowbird, Blindside
FNGs: None
COUNT: 6
WARMUP:
Cherry Pickers IC x5 | LBAC each way IC x10

THE THANG:
IPC 2023 Week 4
There were Murder Bunnies, Bear Crawls, Thrusters, WW3 Situps, etc.

MARY:
Fellowship Mosey back to AO

ANNOUNCEMENTS:
Shamrock Shovel-Flag handoff Sept. 29th

COT:
Successful people do what unsuccessful people are not willing to do. Don’t wish it were easier, work on being better

The Velcro Mile

AO: the-equalizer
Q: Stripped
PAX: Bookman, Blindside, Stripped, mouthwash (Mike), Curveball, Snitch (Cory Beilharz ), High Heels (Henry Ritchie), Snowbird, Headgear, Madoff (Daniel Hereford), Ice Cold, Utah
FNGs: None
COUNT: 12
THE SCENE: Almost Fall
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x5
SSHx30 IC

THA-THANG:
We took a trip around the track today. Stations included:

Dips x5 —
Flutter Kicks x5 —
Merkins x5
Plank Jacks x5
Pull-Ups x5
BBS x5
Squats

On each subsequent lap, we increased rep count by 5.

MARY
Box Cutters IC x10
American Hammers IC x10

STRETCHES

Heavy PT at the Equalizer

THE SCENE: 62 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey over to the Smoke house

THA-THANG:

  • CMU Squat Press: 12 reps
  • CMU Lunges: 10 reps per leg
  • CMU Deadlifts: 12 reps
  • CMU Merkins: 15 reps
  • CMU Bent-Over Rows: 12 reps
  • CMU Russian Twists: 20 reps (10 per side)
  • CMU Farmer’s Carry: Set distance or duration (e.g., 50 meters or 1 minute)

Repeat exercises 1-7 for a total of 3 rounds ish. Ended up doing more 😉

Cool-Down (5 minutes):

  • Light stretching

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Madoff’s Challenge

THE SCENE: Dry and upper 50s, not typical June weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lots of stretching
THA-THANG:
Madoff is traveling a lot and doing 100 merkins and 100 squats a day.  So, we walked to various points in the park and did 100 merkins and 100 squats at each stop.  It was a heavy day, so we carried a rock.  Since yesterday was the anniversary of D-Day, we rifle-carried the rock as we walked.  We stopped four times.  We walked from the AO to the flag pole, then to the circle basketball court, then to the bathhouse, then to the new splash pad (where it was thoroughly analyzed and critiqued – verdict: downgrade), before returning to the AO.

MARY:
The workout was perfectly timed, so we didn’t have time for Mary.

COUNT-OFF & NAME-O-RAMA
5 HIMs

CIRCLE OF TRUST/BOM:
Talked about D-Day and the fact that for most of those soldiers: the first time they flew in a plane, they had to jump out of it; the first time they were in a boat, they exited hauling gear and faced bullet fire; and the first time they left home, they had to kill or be killed.  That generation was just made different and probably better.

MOLESKIN:
Prayers for the summer, everyone traveling, and Snowbird’s grandfather.

ANNOUNCEMENTS:
Nothing mentioned, but we probably forgot something.