F3 Knoxville

Author: BackBlasts

Character Counts

AO: brickyard
Q: Natty
PAX: Biohazard (Jay Shepherd), Gmail, Natty, Simmons, Dodger
FNGs: None
COUNT: 5
WARMUP: windmills, tempo squats and merkins, seal claps, OH claps, OH press ups, Thai fighters

THE THANG: mosey to football field
Lunges to sprints back
10 YD 8 ct man makers
20 YD squat jumps
30 YD plank jacks
40 YD merkins
Mot side shuffles
50 YD BBS
60 YD. OH Press
MOT karaoke
70 YD 4 ct Mtn climbers
80 YD flutter kicks
100 YD IMP walkers

Stairs ALL each top row do 5 monkey humpers
Run 3/4 lap then Bernie last stretch

Return to AO

MARY: crab reachers, gas pumps, box cutters, Bruce lees, lbc’s, hello Dollie’s

ANNOUNCEMENTS:

COT: Roman’s 5:3-4.

Recovery Walk

AO: shamruck
Q: The Situation
PAX: Booster
FNGs: None
COUNT: 2
My only F3 friend, Booster, showed up and we did laps around the school and nursed our injuries. You all missed out.

COT:
Knoxville is a great community with lots of things happening. Find ways to get involved, or introduce others to things like F3 that can benefit them.

Core More Core

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Aladdin
FNGs: None
COUNT: 5
WARMUP:
25 SSH
8 Cherry Pickers
15 Rockettes
10 Tempo Squats
25 Calf Raises
Groucho Marx walks and mozy to bathhouse and a run up the hill

THE THANG:
25 reps (4 count) – Seated Flutter Kicks
50 Reps – Elevated Nurpee + Plank Jacks
50 Reps – 1, 2, 3 leg points
50 Reps = Out and Up leg points
25 Reps (4 count) – Seated Hello Dolly
Run up the hill and back and repeat – 2nd set we did 20’s

Grab a Rock:
20x – Press out to Knee Crunch
20x – Oblique Crunch
20x – Standing Bird Dog
20x – Squat to Twist
20x – OH Press with Knee Crunch
20x – Sumo Squat with Circle

MARY: N/A

ANNOUNCEMENTS:

COT:
1. Don’t pray for power
2. Don’t pray for favors
3. Don’t pray to be delivered from necessary consequences of your decisions/stupidity

Pray for the path forward to be revealed.
1 Corinthians 13 – glass darkly
“What stupid thing do I continue to do that makes my life and those around me harder that I could give up and that I would give up.”

Earn the moniker of a man

AO: asylum-pm
Q: Piston
PAX: Crash Dummy, Piston, Brick, Lilydipper, Lizzy, Dain Bramage (Will Olson), Colonel (Alex Wallace), Pele (Jon Lindberg), Curveball, Drum Major, Rooney(Carl Whipple), Fist Bump, Josh Hughes aka Gargoyle
FNGs: 1 Josh Hughes aka Gargoyle
COUNT: 13
WARMUP: Projectovators, Tennessee Rockin Chairs, Squats, Merkins, Cherry Pickers, Shoulder Burn

THE THANG:
Divide into 2 groups rotating between two workouts
Workout 1:
15 minute AMRAP
8 Burpees
9 Heels to heaven
73 SSH

Workout 2:
15 Minute AMRAP:
10 Merkins
17 Shuttle Runs
51 Squats

MARY: 2 Minutes of Undertakers

ANNOUNCEMENTS: Someone needs to pick up a Q; named FNG Gargoyle.

COT: To earn the moniker of man, regardless of age, we are called by God to do 3 things: work, protect, and love.

God called Adam to do this, even before sin entered the world. It is a man’s responsibility and duty to earn that moniker daily.

Ruck ‘til You Drop

AO: asylum-am
Q: Sawdust , Fabio (Joe Hamilton)
PAX: Matlock (Bill Maddox), Tropicana, bluebird, Fabio (Joe Hamilton), Coolio (Greg Fox), Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 6
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.4 Miles

MARY: Circled the lot to kill time

ANNOUNCEMENTS: N/A

COT: Bunny said not to procrastinate & that’s why he grabbed the Q at the last minute. Thanks for leading the PAX Bunny