F3 Knoxville

Author: BackBlasts

Go you Chicken Fat, Go!

AO: shamrock
Q: Eliza
PAX: Dumpster Dive, Base Salary, Curveball, Eliza, LeBling, Lizzy, Mermaid, Waxjob, Stitch
FNGs: None
COUNT: 9
WARMUP: “Go you Chicken Fat Go!”- Robert Preston complete with exercises

THE THANG: Part I: Mosey to the Pavillion. Complete sets of 12,10,8,6,4,2 of Step Ups, Derkins, Dips

Part II: Grab 2 CMUs. Murder bunny Merkin 6 parking spaces. 25 bench press, 25 curls. Lunge walk back to first CMU. 25 American Hammers, 25 Flutters. Lunge walk back and repeat exercises. Farmer carry back and rack em.

Part III: Elevens- squats and iron mikes OR rocky balboas

MARY: hello dolly’s, snow angels, captain thors

ANNOUNCEMENTS: respect q Wednesday with Stitch

COT: Post downrange even if it’s locally.

Ruckin’ Cold

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Tropicana, Rainbow, Pac-man, bluebird, Gibbler
FNGs: None
COUNT: 7
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 3.9 Miles

MARY: Loop around the AO Lot

ANNOUNCEMENTS: None

COT: @Bunny told us to step outside our company zone to connect with other.

40

AO: asylum-am
Q: Bunny
PAX: Cinco (Scott McGuire), Clipper (Ben McCurry), P3, Cat Gut (Mike Davis), Doublewide (David Schwall), Fabio (Joe Hamilton), Pizza Pizza,
FNGs: None
COUNT: 9
WARMUP:
SSH X 40
Imperial walkers X 10
Rockettes X10

THE THANG:
Mosey around to cardiac up to the overlook and back to the playground.
Along the way a few stops:
5 burpees
40 dips
5 Burpees, 10 HR Mericans
5 Burpees, 10 HR Mericans, 15 squats
5 Burpees, 10 HR Mericans, 15 squats, 20 BBS
5 Burpees, 10 HR Mericans, 15 squats, 20 BBS
5 Burpees, 10 HR Mericans, 15 squats
5 Burpees, 10 HR Mericans
Power T while Cinco (Scott McGuire) does pull ups to failure
5 Burpees

MARY: Stretch it out

ANNOUNCEMENTS:

COT: eternity is forever, Focus on what’s important and step outside your comfort zone.

Tanning Bed weight workout

AO: the-farm
Q: Gibbler
PAX: Gibbler, Lightweight, Waxjob, Mayberry, @Charger
FNGs: None
COUNT: 5
WARMUP: the normal. Introduced Mayberryto the TIE fighter origins.

THE THANG: various weight bearing exercises using the tanning bed as a base. Used CMU’s to get a break with OH carries and farmer carries.

MARY: some good stretching

ANNOUNCEMENTS:

COT: we don’t control other people’s actions. We control our response. James Clear 321

Nomad Ruck GTE Training at BGE

AO: ruck
Q: Blindside
PAX: Steam, Glamper, KickFlip, La-Z-Boy (Zac Smith), Lizzy, Borg, FixerUpper, Tropicana, Humper ( Sam Hartness ), Blindside, OnStar, Swanson, The Situation
FNGs: None
COUNT: 13
1 mile for time with Ruck
4 stations around BGE track (carry an extra burden)
– 10 WW3 sit-ups
– 15 Ruck Merkins
– 10 Ruck Thrusters
– 15 SB Squats
Switch burdens, do next round
– 10 Ruck over Burpees
– 15 Four count Mountain Climbers
– 10 Lunge and twist each leg
– 15 SB Clean and Press
1 mile for time with Ruck + Sandbags