F3 Knoxville

Author: BackBlasts

Little struggle bus run

AO: asylum-am
Q: Cosmo 2 , Hot Tub (John Muller)
PAX: Cosmo 2, Hot Tub (John Muller)
FNGs: None
COUNT: 2
WARMUP: none

THE THANG: 5 miles with tires around stomach area. Probably an extra 15

MARY: whatever Sawdust called it

ANNOUNCEMENTS:

COT:

Happy Birthday Mom

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), Snitch (Cory Beilharz ), Thigh Master (F3 Muletown)
FNGs: None
COUNT: 5
WARMUP:
15 SSH
10 Abe Bagota
10 Rockettes
10 Tempo Squats
Calf Raises while Madoff gets his Gloves :slightly_smiling_face:
Slowzy up the hill, 15 slow incline merkins to railing, 10 slow dips, mozy to stairs for the workout

THE THANG:
4 rounds
10 Merkin pushbacks
20 slide plank abduction
15 sec single arm plank x 2
20 plank knee taps
20 bear reaches
Run to top of the hill to restaurant and back – pickup 6
10 Star Jacks then a 10 count break

Run back to AO after 4 rounds

MARY:
25 LBC 4 count
25 Deadbugs 4 count
10 Double Crunch 4 count
2 sets of 3 point planks 5 on each leg
6 Slow Cherry Pickers

ANNOUNCEMENTS:
Hardship Hill + early announcement for F3 in the Nude

COT:
Happy 70th to my Mom. Appreciate the people in your life and remember the days go slow but the years go fast.

Charging up Lizzys Hill

AO: asylum-pm
Q: Lizzy
PAX: Steam, Pele (Jon Lindberg), Drum Major, Lilydipper, Brick, Switchhitter (Tony), Abacus, Crash Dummy, MD Hammer, Sparkler, CRISPR, Kung Blue, Dr Phil
FNGs: None
COUNT: 14
Warm up with 10 burpees, then Michael Phelps, then mosey to Everest then Indian Run to the top. Them mosey to Pickets Charge. Then do 5 rounds alternating burpees, flying squirrels and manmakers. Method of transportation up the hill was bear crawls first three rounds. Switch to backwards mosey, the final round we did bear crawls then run to ao.

Announcements hardship hill

Then cot. I told my story how it took me three times time learn how not to be stuck in a bad cycle in life

“Heavy” Day at ShamRUCK

AO: shamruck
Q: Mermaid
PAX: Utah, Dumpster Dive, The Situation, Eliza, Jardet, Lizzy, Mermaid, Ribbed
FNGs: None
COUNT: 8
We rucked the catholic loop, and stopped where we parked to do some light PT with the ruck. Ruckers were given the option to skip the PT and continue rucking, and the PTer’s then jogged to catch them on the loop.

Good times were had by most.

Out COT referenced Proverbs 11:24
“Those who give generously receive more, but those who are stingy with what is appropriate will grow needy.”

Often times we read a verse like this and think about money, and while that may be accurate, what if we are talking about time? I could argue that time might be our most valuable resource, and if we are generous with that time, where appropriate, then we will be be blessed with “more”. I am not saying we will get more time, but I think there is value in managing and not squandering our time, In fact, giving our time, may be more difficult than giving our money.

6th Annual Greenway Path Less Traveled

AO: juco
Q: 5K
PAX: 5K, Wanderer, Lt. Dan, MC Fraud, Love Shaq
FNGs: None
COUNT: 5
WARMUP:
Warm Up Jog including High Knees and Kick Backs
SSH
Windmill
Tempo Squats
Morrocan Night Club

THE THANG:
Mosey to the Greenway Path, doing 1 set of the following every 3-4 min

40 Flutter Kicks
40 Freddy Merkins
40 Squats

Leaders will wagon wheel after every set to get back to the 6, finish their reps, and start each new leg together

Continue to do 1 set of each of the above until we complete the 3 mile course (threw in one set of Monkey Humpers on Hardin Valley, just because)
Mosey back to the flag

MARY:
Imperial Walkers

ANNOUNCEMENTS: Hardship Hill

COT:
Gal 5:1:For freedom Christ has set us free; stand firm therefore, and do not submit again to a yoke of slavery

Too often I (we) live in the camp of obedience over all. Obedience is certainly important and worth striving for, but remember the reason that Christ came? To set us free. Walk in freedom first, and maybe we will find obedience easier to attain. And join the F3 Bible Study if you haven’t already.