Q: Z-Pack
PAX: Shotgun, DoorKicker (Jud), FixerUpper, Frizzles, Mountain Ice, Chinstrap, Backflow, Mr.May, Tokyo Drift, Recoil (Blake Conley)
FNGs: None
COUNT: 11
WARMUP:
SSH
Windmills
Squat and Reach
OH Claps
Michael Phelps
Mtn Climbers
Downward Dog – Runner Stretch
Hip Flexor Stretch
THE THANG:
Feeks WOD
– Format
– 50-minute AMRAP
– Counting the total number of 100-meter sprints
– If time stops and you’re in the middle of the sprint, it does not count. Whole numbers only.
– Equipment
– Standard coupon
– 100 meter (110 yard) field
– The Thang
– Start the timer
– 2 thrusters
– 2 100-meter sprints (down and back = 2)
– 4 thrusters
– 4 100-meter sprints
– 6 thrusters
– 6 100-meter sprints
– 8 thrusters
– 8 100-meter sprints
– Continue the pattern until time is called
Scoring
– Count the total number of 100-meter sprints in 50 minutes
– Example:
– 2 thrusters – 2 100-meter sprints = 2
– 4 thrusters – 4 100-meter sprints = 4
– 6 thrusters – 6 100-meter sprints = 6
– 8 thrusters – time is called after you complete 4 100-meter sprints = 4
– TOTAL SCORE = 16
Frizzles showed up as Forest Gump. He looked great! And he was running!
MARY:
nope
ANNOUNCEMENTS:
Lunch downtown Friday
10 year, F3 knoxville convergence on 11/8
Go Ruck Tough and Basic on 11-14,15
Street Hope fundraiser in October, there is a link in the weekly newsletter.
COT:
We remembered Special Warfare Operator 1st Class Patrick D. Feeks. He was killed on 8/16/2012 when a U.S. military helicopter crashed during a firefight with insurgents in a remote area of southern Afghanistan. “Some gave all, all gave some”
We give thanks for DoorKicker’s and Chinstrap’s service.
John 15:13 ESV
[13] Greater love has no one than this, that someone lay down his life for his friends.