F3 Knoxville

Tag: Swimmies (Nathan Chesney)

Sweat deck

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Swimmies (Nathan Chesney), Snitch (Cory Beilharz ), Nugget (Connor Cliburn)
FNGs: None
COUNT: 4
WARMUP:
Some of these some of those
Cherry pickers
THE THANG:
Mosey to the little pavilion and pick up cards.
Draw two cards the first card will be the a number of reps you will do times 10 and the second card will be the exercise you do. PAX made it through three decks of cards before time.
MARY:
ANNOUNCEMENTS:
S3. In the nude.
COT:
Consistency. That’s my word for this year, and I thanked all the members of the PAX for showing up today and being consistent.

The lord is your shepard

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Unibráu (Nick Robinson), Madoff (Daniel Hereford), Potato Head (Bryant Blackwelder), Swimmies (Nathan Chesney), High Heels (Henry Ritchie), Nugget (Connor Cliburn), Snitch (Cory Beilharz )
FNGs: None
COUNT: 9
WARMUP:
1 tempo squat
THE THANG:

Station 1 – The Playground:
Exercise 1: Merkins
Exercise 2: Squats
Exercise 3: Mountain Climbers

Station 2 – The Gloom:
Exercise 1: Burpees
Exercise 2: Lunges (alternating legs)
Exercise 3: Plank Jacks

Station 3 – The Murph:
Exercise 1: Jumping Jacks Exercise 2: Tricep Dips
Exercise 3: Bicycle Crunches

Station 4 – The Slaughterhouse: Exercise 1: High Knees
Exercise 2: Step-ups
Exercise 3: American Hammers

Station 5 – The IronPAX:
Exercise 1: Plank Hold
Exercise 2: V-Up’s
Exercise 3: Flutter Kicks

Partner A starts at Station 1 performing push-ups while Partner B runs to Station 2.
Partner B performs burpees at Station 2 while Partner A runs back to Station 1.
Partners switch places, with Partner B now doing push-ups and Partner A running to Station 2.
Repeat steps 1-3 for Stations 3, 4, and 5, ensuring both partners have a chance to run and perform each exercise.
MARY:
hot yoga with ribbed
ANNOUNCEMENTS:
F3 in the Nude Next Saturday
PaxMiner goes live Monday
COT:
Psalm 23
“The Lord is my shepherd; I shall not want.
He makes me lie down in green pastures.
He leads me beside still waters.
He restores my soul.
He leads me in paths of righteousness
for his name’s sake.

Even though I walk through the valley
of the shadow of death,
I will fear no evil,
for you are with me;
your rod and your staff,
they comfort me.

You prepare a table before me
in the presence of my enemies;
you anoint my head with oil;
my cup overflows.
Surely goodness and mercy shall follow me
all the days of my life,
and I shall dwell in the house of the Lord
forever.”