F3 Knoxville

Tag: Stitch

Passing the Flag

AO: juco
Q: Mailbox
PAX: Data, Waffles, Starlink, Trash Panda (JUCO), Bowser, Butterknife, Ike, KickFlip, Love Shaq, Lt. Dan, Stitch, Mailbox, Daddy Mack, Fetch, Windex, Erector, Wanderer, Booster, Waxjob, Mermaid, Guardrail, slappy, Stripped, Raptor
FNGs: None
COUNT: 24
WARMUP: SSH, Failure to Launch, Tempo Merkins, Mountain Climbers, Moroccan Night Clubs, Grady Corns

THE THANG:

Mosey to big lot for Route 66 – stopping at each light pole for Merkins. Set Guiness World Record for most monkey humpers performed in unison on a concrete median. Headed to motherland for trip up Jucomanjaro. Stopped for some core work at Hard Knox. Short sprints up JUCO, not trespassing, stoping to catch break and put in a little more work. Mosey back down to guardrail for dips, derkins and split squats. Finish at the flag with ring of fire.

MARY: ring of Fire

ANNOUNCEMENTS: Get signed up for escape from Haw Ridge and fill the Q calendar.

COT: Thank you for allowing me to serve this AO. It is a special group of men. Windex will do good things!!!

Paul’s prayer to the Colossians seemed fitting for this group as well.

‭‭Colossians‬ ‭1‬:‭10‬-‭12‬ ‭NIV‬‬
“so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God, being strengthened with all power according to his glorious might so that you may have great endurance and patience, and giving joyful thanks to the Father, who has qualified you to share in the inheritance of his holy people in the kingdom of light.”

Spring Break Soiree

AO: shamrock
Q: Mermaid
PAX: Mermaid, Honeydew, Stitch, Anchorman, Frickin Zamboni
FNGs: None
COUNT: 5
WARMUP:
SSH
Cherry Pickers
Arm Stretching
Willie Mays Hayes
Quad Stretching
THE THANG:
Station 1 – Cinderblock Strength Circuit
3 Rounds
20 reps each exercise
1 lap after each round
Exercises (20 reps each):
– Thrusters only 10 each rd
– Bench Press
– Curls
– Overhead Press
– Deadlift
Complete all five movements (100 reps total), then run one lap. Repeat for three total rounds.
Station 2 – Leg Grinder
3 Rounds
Modified lap after each round
Each round:
– 60-second Wall Sit
– 20 Walking Lunges (10 each leg)
– 20 Elevated Heel Squats
– 20 Split Squats (10 Each leg)
Modified Lap (quad burner lap):
– 20 Low Partial Squats (stay in the bottom half, do not fully extend)
– Duck Walk Backward while staying low (set distance or across parking lot)
– 20 Low Partial Squats
– Duck Walk Forward back to the station
Stay low the entire time. No standing tall between movements.
Repeat full sequence for three total rounds.
Station 3 – Dips & Merkins 11’s
– 10 Dips / 1 Merkin
– 9 Dips / 2 Merkins
– 8 Dips / 3 Merkins
– 7 Dips / 4 Merkins
– 6 Dips / 5 Merkins
– 5 Dips / 6 Merkins
– 4 Dips / 7 Merkins
– 3 Dips / 8 Merkins
– 2 Dips / 9 Merkins
– 1 Dip / 10 Merkins
Complete all rounds down the ladder.
MARY:
Tempo LBCS
Jane Fondas 3 variations both sides until time expires
ANNOUNCEMENTS:

COT:

The Jester
f3nation.com/jester

Hub and Spoke

AO: shamrock
Q: Squatter
PAX: slappy, Nanner, Honeydew, Polly, Mermaid, Crawlspace, Lizzy, Stitch, Dumpster Dive (Brad Burnette), Squatter, Fricken Zamboni
FNGs: 1 Fricken Zamboni
COUNT: 11
WARMUP:
Baby Arm circles
Moroccan Night clubs
Hallelujahs
Cherry Pickers

THE THANG:
Hub and Spoke competition of 5 teams with 5 stations. All teams started at the Hub. Points were awarded based on place you returned back to the hub.

Spoke 1 – Breezeway – Legs
25 SSH
20 Squats
20 Side Lunge
20 Toe Merkins
20 Split Squats

Spoke 2 – Statue – Abs
50 Flutter Kicks (single)
25 LBC
25 Hello Dollies
50 Freddie Mercury (single)
50 American Hammers (single)

Spoke 3 – Block Pile – Upper
20 OH thrusts
20 Curls
30 Lawn Mowers (15 each arm)
20 Chest Press

Spoke 4 – Hill – Cardio
5’s
1 Merkin – 4 Lunge
2 Merkins – 3 Lunge
3 Merkins – 2 Lunge
4 Merkins – 1 Lunge

Spoke 5 – Pull Up Bar – Pull Up Ladder
6 pull ups
5 Pull ups
4 Pull ups
3 Pull ups
2 Pull ups
1 Pull up

Results were calculated. And 2 teams were created taking 2nd place and 5th place along with 1 member from 1st place. The rest were on the other team.

1 round of suicides as a team.
5 yards – 20 yards – 30 yards

Losing team had a punishment

MARY:
Standing leg stretch
Runner stretch

ANNOUNCEMENTS:
Haw Ridge
Go Ruck Event

COT:
The Word is our Hub. We go out and try things and live. But we need to come back to the hub and regather.

Undercover Brother

AO: shamrock
Q: Crawlspace
PAX: Crawlspace, Drano, Dumpster Dive, Flower Pot, Pool Boy, Stitch
FNGs: None
COUNT: 6
WARMUP:
1. Seal Claps (in cadence)
2. Big Arm Circles (in cadence fwd, bwd)
3. Hallelujah’s (in cadence)
4. Michael Phelps
5. Little of this/that
6. Some of these/those
7. Windmills (10 ic)
8. Inch worm to merkin (5 increasing rep count)
9. Staggered Merkins (10)
10. Dolphin merkins (10 ic)
11. Side forearm plank twists (5 each side)
12. Runners stretch (noodle)
13. Calf stretch
14. High Peter Parker’s
15. Child’s pose
16. Bicycles (in cadence)
17. Hello Dolly’s (in cadence)
18. Lbc’s in cadence
19. Bent knee single side sit ups (10 each side)
20. Eagles/scorpions
21. Seated T-spine twists
22. Alternating Lunges (10 each side)
23. Tempo Squats (10)
24. Imperial Squat Walkers (10 ic)
25. Speed skaters
26. Forward fold leg stretches
27. Jump squats (10)
28. Toe Merkins
10 count
(Repeat)

THE THANG:
Warm up:

MARY:
Warm up:

ANNOUNCEMENTS:
– Nope

COT:
Adversity – Psalm 27:11-14

We all face adversity. I have faced a lot of adversity lately, and someone encouraged me with the verses from Psalm 27. “I am confident of this, that I will again see the goodness of God in the land of the living.”

It’s not a, “blessed in heaven”….”one day far away” thing. It’ll be in the here…in the land of the living.

Undercover Brother

AO: shamrock
Q: Crawlspace
PAX: Crawlspace, Drano, Dumpster Dive, Flower Pot, Pool Boy, Stitch
FNGs: None
COUNT: 6
WARMUP:
1. Seal Claps (in cadence)
2. Big Arm Circles (in cadence fwd, bwd)
3. Hallelujah’s (in cadence)
4. Michael Phelps
5. Little of this/that
6. Some of these/those
7. Windmills (10 ic)
8. Inch worm to merkin (5 increasing rep count)
9. Staggered Merkins (10)
10. Dolphin merkins (10 ic)
11. Side forearm plank twists (5 each side)
12. Runners stretch (noodle)
13. Calf stretch
14. High Peter Parker’s
15. Child’s pose
16. Bicycles (in cadence)
17. Hello Dolly’s (in cadence)
18. Lbc’s in cadence
19. Bent knee single side sit ups (10 each side)
20. Eagles/scorpions
21. Seated T-spine twists
22. Alternating Lunges (10 each side)
23. Tempo Squats (10)
24. Imperial Squat Walkers (10 ic)
25. Speed skaters
26. Forward fold leg stretches
27. Jump squats (10)
28. Toe Merkins
10 count
(Repeat)

THE THANG:
Warm up:

MARY:
Warm up:

ANNOUNCEMENTS:
– Nope

COT:
Adversity – Psalm 27:11-14

We all face adversity. I have faced a lot of adversity lately, and someone encouraged me with the verses from Psalm 27. “I am confident of this, that I will again see the goodness of God in the land of the living.”

It’s not a, “blessed in heaven”….”one day far away” thing. It’ll be in the here…in the land of the living.