F3 Knoxville

Tag: Unibráu (Nick Robinson)

21159-6-3

AO: dogpound
Q: Madoff
PAX: Junk (Sam Yoakum), Lightweight, Unibráu (Nick Robinson)
FNGs: None
COUNT: 4
WARMUP:
15 SSH
10 3-point planks
CMU carry to backbone – Farmer Carry each arm, front carry, rifle carry, shoulder carry

THE THANG:
21-18-15-12-9-6-3
American KB Swings
3-6-9-12-15-18-21
Hanging knees raises

No Cheat Merkins – BBS
Pull-Ups – Squat to Brick
Recover back to AO with CMU

ANNOUNCEMENTS:
Hardship Hill

COT: Spoke about Luke 17 and the message about offenses.

Jesus Warns of Offenses – Luke 17
17 Then He said to the disciples, “It is impossible that no [https://www.biblegateway.com/passage/?search=Luke%2017:1-6&version=NKJV#fen-NKJV-25653a]offenses should come, but woe to him through whom they do come! 2 It would be better for him if a millstone were hung around his neck, and he were thrown into the sea, than that he should [https://www.biblegateway.com/passage/?search=Luke%2017:1-6&version=NKJV#fen-NKJV-25654b]offend one of these little ones. 3 Take heed to yourselves. If your brother sins [https://www.biblegateway.com/passage/?search=Luke%2017:1-6&version=NKJV#fen-NKJV-25655c]against you, rebuke him; and if he repents, forgive him. 4 And if he sins against you seven times in a day, and seven times in a day returns [https://www.biblegateway.com/passage/?search=Luke%2017:1-6&version=NKJV#fen-NKJV-25656d]to you, saying, ‘I repent,’ you shall forgive him.”

New Moves

AO: dogpound
Q: Madoff
PAX: Mayberry, Earmuffs (Dan Studt), Lightweight, I-Beam, Unibráu (Nick Robinson), Lt. Dan, Waxjob, Slipnot
FNGs: None
COUNT: 9
Warm Up
15 SSH
15 Rockettes
Down Dog to Up Dog x10
Tie Fighters 10 Forward 10 Backward
10 Big Arm Circles
Run up the hill
10 dips and 10 slow incline merkins
Run to Rock Pile

Workout
4 Sets
30 – Pendulums Overhead
15 each side – Cross drop to press
15 each side – Oblique crunch reach
10 box jumps

2 sets (some were in 3rd)
Plank Should Taps x20
Box Plank Walk Ins x20
Oblique Crunch 10 each side
20 toe taps (v up)
Run up Hill, return, and Repeat

Mary
Ring of Fire – 1, 2, 4 air squats hold at bottom
10 air squats 4 count in cadence
25 box cutters
10 cherry pickers

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.

Did you hear? It’s Snowing

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Blindside, Unibráu (Nick Robinson), Ribbed, Stripped
FNGs: None
COUNT: 6
WARMUP:
SSHs
Rockettes
Gradycorns
Tie Fighters
Cherry Pickers

THE THANG:
Mosey to rock pile
5 rounds of 10 each:
– rows
– curls
– OH presses
– SSHs

Mosey to bath house

7s between bathhouse and splashpad
– pull ups and squats

To the splashpad benches
– 5 rounds of 20 calf raises and 10 incline merkins
– 5 rounds of 20 lunges (total) and 20 LBCs

Long fellowship mosey to enjoy the snowfall back to the flag

MARY:
20 imperial walkers and 10 merkins, repeat until 6:15
ANNOUNCEMENTS: convergence Saturday 1/20, Haw ridge 3/1
COT: make most of the time you have with your peoples. Q got caught up and lost the thread. Don’t miss out on the things and people you’ll regret missing.

Board GAINS

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ice Cold, mouthwash (Mike), Snowbird, Unibráu (Nick Robinson), Blindside, Headgear
FNGs: None
COUNT: 7
WARMUP:
Tempo Squats IC x10 | Ab-eh Vi-go-das IC x6

THE THANG:
Mosey to picnic table near pickleball court. Set up the Board GAINS game and begin.
Roll dice, move piece around the board, complete the exercise

MARY:
Small amount of stretching

ANNOUNCEMENTS:
Hot Toddy Triple Q on Saturday
Convergence on 1/20 at Big Ball
F3KnoxRucks sign ups!! Check the website!!

COT:
Be consistent. Don’t be afraid to start over. Track your progress. Get better everyday.