F3 Knoxville

Tag: Woodpecker

The Warrior

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Farley, Gavin Goosie, Love’s, Matlock (Bill Maddox), Rainbow, Waffle House (Brady Greene), Woodpecker, Elton (Nathan Cox)
FNGs: 1 Elton (Nathan Cox)
COUNT: 12
WARMUP:

Warm Up
SSH 20
Stretching 20 Count
Cherry Pickers 20 Count
Merkins 20 Count
Mosey

THE THANG:

Round 1: Parking Lot by Circuit Training

Sprints x 2
Backward Sprint x 2
Karaoke x 2
Bear Crawl x 2

Round 2: Circuit Training

Pull Ups x 20
Dips x 20
Burpees x 20
Jump Squats 20
Superman’s x 20

Round 3: Pelicans Butt Hole

3 Groups
1. Big Boy Sit Ups x 20
2. Run to Group 3
3. Flutter Kicks x 20
*Repeat to 6:10

MARY:

Canoeing with Catgut

ANNOUNCEMENTS:

None. Prayers for Pizza Pizza and Matlocks mom.

COT:

“Come, let us return to the Lord; for he has torn us, that he may heal us, he has struck us down, and he will bind us up.”

Hosea 6:1

Sometimes God wounds us to heal us. The Warrior inside of us needs to kill our childish tendencies. Don’t be passive.

Feels like Iron Pax

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Hands, Waffle House (Brady Greene), Matlock (Bill Maddox), Cat Gut (Mike Davis), Grandslam, Doubtfire (Nick Bond), Coolio (Greg Fox), Rainbow, Double Wide, Tropicana, Charmin (John Willis), Sawdust, Cinco (Scott McGuire), Fabio (Joe Hamilton), Woodpecker, Code Brown, M&M
FNGs: None
COUNT: 18
WARMUP:SSH, circle run, tempo merkins, tie fighters

THE THANG:2 laps of interval running.
CMU’s at the paver lot islands.
CMU rifle carry suicides.
Round 1 – 20 curls and 10 Thrusters at 4 islands.
Round 2 – 10 up & over merkins, 10 single leg dead lift each leg.
Round 3 – 5 blockies

MARY:LBC’s, big boys and gas pumpers after each set of CMU’s

ANNOUNCEMENTS:Dad camp sign ups.

COT:We are leaders and followers. Be a follower that you would want as a leader and a leader as you would want as a follower.

12 for Cardio and Core

AO: asylum-am
Q: Tropicana
PAX: P3, Matlock (Bill Maddox), Hands, Loves, Cinco, Bunny, Farley, DoubleWide, Woodpecker, Garbage Plate, Fois Gras
FNGs: 1 Fois Gras
COUNT: 12
WARMUP:SSH, TN rocking chair, Abe Vagoda, down/up dog, single leg balance.

THE THANG: Bernie Baby Everest, 5 burps. Jog down cardiac. 5 burps. High knee skip. 5 burps, karaoke 5 burps. Jog. 5 burps. Karaoke. 5 burps high knee skip 5 burps jog 5 burps. Bernie. 5 burps
Arrive at New Amphitheater.

3 groups. Run. Core of choice. Runners pick the next group round and round we go.

Jog to Pavalon

MARY:
Wall sit
Ball(s) to the wall
Few rounds

ANNOUNCEMENTS: welcome Garbage Plate from Richmond, VA and FNG Fois Gras

COT: Fear of the future. Our response needs to be hard work and discipline together to strengthen ourselves and each other for hard times ahead. Grateful for F3 providing the foundation.

A roll of the dice

AO: asylum-am
Q: Hands
PAX: Cinco (Scott McGuire), Grandslam, Hands, Hot Tub (John Muller), Love’s, Matlock (Bill Maddox), P3, Rainbow, Rooney (Carl Whipple), Woodpecker, Flintstone
FNGs: None
COUNT: 11
WARMUP: SSH, Hi knees, Butt kickers, froggy squats, circle run, tempo merkins, plank jacks, stretching

THE THANG: Battle buddy up. Roll the dice and do the corresponding workout with your buddy
1 3 rounds of parking lot suicides and 10 CMU thrusters
2 Catch me if you can with 10 Merkins/Bernie around all the paver lots
3 3 rounds of 12 each butt touchers, table rows, step ups and run one lap
4 3 rounds of 20 (D)Irkins, 10 box jumps, 20 4 ct LBC’s
5 Bernie up Baby Everest, jog down, 10 man makers, repeat for 3 rounds total
6 Up the Tail of the Dragon two times, change mode of transport at each light pole – Bear Crawl, lunge, broad jump

MARY: Boat/canoe. Big wheel. Heel touches. Side crunches

ANNOUNCEMENTS: PM group is working out at 9 am on July 4th.

COT: Being a good example is not good enough these days, you gotta use words to lead.

Burpees and the human soul

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Rainbow, Double Wide, Charmin (John Willis), P3, Cinco (Scott McGuire), Woodpecker, Cosmo 2, Hands, Hot Tub (John Muller), Bunny, Gibbler, Tecmo, Buttonfly
FNGs: None
COUNT: 14
49 SSH. Hangin in there like a hair in a biscuit.

The Burpee Buy-In: 50 burpees of 5 minutes, whichever comes first.

Indigenous peoples’ run up to the colisseum. Micro Barkleys with Casey Kasem style burpees and BBS. The numbers keep getting smaller, and the hits keep getting bigger.

Woodpecker sent a letter to the mailbox asking the age old question: how many burpees does it take to perfect the human soul? It’s a good question, and I wish I could take a nap this morning.

COT: You have to live with your mind every day for the rest of your life. Make it a mind you want to live with. You choose what to fill it with.