F3 Knoxville

Author: BackBlasts

Flag-less Fun

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AO: the-project
Q: Haggis
PAX: Mathlete, Biohack, TombRaider, Munge, Nosedive, Flying Dutchman, Tom Tom, Ocho, Baby Face, Cusack, Artemis, Erector
FNGs: None
COUNT: 13
WARMUP: SSH x 20
Tempo Merkin x 13
Don Quixote x 13

THE THANG:
Running was the name of the game. I brought the Pax along for a training run for an upcoming triathlon in the beautiful Secret City. We ran 1 of the 2 loops and stopped to complete some “namesake” work.
Humpers, American Hammers, Groiners, Gorey Al, Imperial Walkers, Indian run up a hill, Squats in tempo.
Had plenty of time to head to the Brickyard and fun with Cindy. Colt 45 to help our fun show, Lt Dans because we didn’t want to have no legs, OHP. Did some pull ups and held squat/plank while waiting

Mosey back to flag

MARY: Had too much fun to play with Mary.

ANNOUNCEMENTS: thanks to all who came out to compete and volunteer at Heart Break Hill this weekend

COT: Q shared a quote from Pope Leo XIV

“We are often preoccupied with teaching doctrine, the way of living our faith, but we risk forgetting that our first task is to teach what it means to know Jesus Christ and to
bear witness to our closeness to the Lord.
This comes first: to communicate the beauty of the faith, the beauty and joy of knowing Jesus. It means that we ourselves are living it
and sharing this experience.”

Know your faith and live your faith! Make it known WHO you are by showing WHOSE you are.

Prayer Pledge Picture :flag-scotland:

Earmuffs is a Beast!

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AO: dogpound
Q: Earmuffs (Dan Studt)
PAX: Aladdin, Madoff, Junk (Sam Yoakum), Lightweight, Einstein, Pew-pew, Bartman, Mayberry, Nixon
FNGs: None
COUNT: 10
WARMUP:
SSH
Arm circles
Imperial Squat Walkers
Tempo Squat
Calf raises
THE THANG:
Mosey up the hill
3 x 15 dips along the rail

Core Work – 20 each, 4 count on most, 2 sets+1
Freddy Mercury
Box Cutters
LBCs
Flutter Kicks
American Hammer

Legs at the Hill – Up to Dwayne Johnson for 5 jump squats
20 each
Squats
Lunges
Calf raises (in, out, front – on the stairs – 60 total)
Bulgarian Split Squat (foot on the curb)
Super Mario

Arms by the Backbone –
10 Decline Merkins
10 CDD
10 Shoulder Taps
5 Resistance Pull-ups (5 count down)
20-count hang (1 Mississippi)

MARY:
Knoxville Cherry Picker
Quad stretch

ANNOUNCEMENTS: See the newsletter

COT: Marriage is a model of God’s relationship with his Church and each of us. Earmuffs said some amazing things and challenged us to care for our wives as Christ cares for His church.

Sherpa training

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AO: asylum-am
Q: Hands
PAX: Cinco (Scott McGuire), Bunny, Cat Gut (Mike Davis), Cosmo 2, Double Wide, F3 Pluto ( Hugh Nystrom), Hands, P3, Pac-man, Rainbow, Techmo
FNGs: None
COUNT: 11
WARMUP: Motivator, plank work, mosey to Everest

THE THANG: 25 Merkins and 25 4 count LBC, then up Everest. Rinse and repeat for 3 trips total. 4 round was at the base of the space needle with one trip up the Space Needle. A game of tackle the skunk was then considered but ultimately rejected by all the pax but P3 had to be called off the chase. We did some toe merkins and core work at the home office and then worked our way back to the AO, stopping to bear crawl, lunge and broad jump a few times.

MARY: Never

ANNOUNCEMENTS: Book club coming soon. Memorial Day same time or later? TBD

COT: You are a fisher of men. Check your bait!

Kraken Q

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AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), Cannon Ball (Sam Crockett), Passport (Ryan Matthews), Magic Mic (Jarrett Woodall), G-6 (Rick Kuhlman), vanilla, Drive-thru (Mikel Towe), Dual Threat, Banana Seat, Proposal
FNGs: None
COUNT: 10
WARMUP: stuff

THE THANG:
Kraken
Lap+ each station

10 Squats/AmHam
20 Merkins/Flutters
30 Lunges/Big Boys
40 Dips/Freddy Mercurys
50 Calf Raises/Leg Lifts
60 T-Merkins/LBC

Once finished we restarted station to station (no full lap) in reverse
60 Squats/AmHam
50 Merkins/Flutters
30 Lunges/Big Boys
Etc.

MARY: none

ANNOUNCEMENTS: 1 more Fellows job

COT: Live each day like it’s your last.

[the-pulpit] Copy and modify other Q’s workouts

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AO: the-pulpit
Q: Ike
PAX: Leland Robbins (Geiger), Betty, Chuck
FNGs: None
COUNT: 4
WARMUP: Side straddle hope, cheery pickers, stretching

THE THANG:
Running around the campus with stops for merkins
A round of bear crawl up the hill, merkins at the top, and run down on the road
Various exercises while a member walks with two coupons
A game of hitting the hole in a tire with one set of exercise for success and one for failure.

MARY:

ANNOUNCEMENTS: None

COT: Thought on the prodigal son.