F3 Knoxville

Author: BackBlasts

Walkup that road there

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Lizzy
FNGs: None
COUNT: 3
WARMUP: walk a lap round the park, waiting for Q
THE THANG: Walkup some roads. Then walkdown ’em. Walked up Walkup Drive for a nice view of Broadway traffic
MARY: nope
ANNOUNCEMENTS: Big Ball convergence on 1/20, preruck discussion.
Quacken PM – plan to restart in May
COT: I appreciate you all

Sand Bag Fun

AO: brickyard
Q: Biohazard (Jay Shepherd) , Dilbert, Gordie
PAX: A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Dilbert, Appleseed, Herbie, Gordie, Spellcheck
FNGs: None
COUNT: 8
WARMUP:
Stuff

THE THANG
Partner up
2 miles with some sand bag fun
Track with sandbag
Lap 1
    tosses each person
Lap 2
    squats EP
Lap 3
    Lateral pulls EP
Lap 4
     Lunges EP
Lap 5
      shoulder press EP
Lap 6
      rows EP
Lap 7
      power cleans
Lap 8
      4 ct Flutter kick

MARY: flutter kicks, hello dolly, cap’n Thor

COT: Go fast, go alone.
Go together, go FAR

Tour De Belmont West & Gulf Park

AO: shamruck
Q: Mermaid
PAX: Mermaid, Toretto, Dumpster Dive, Mailbox
FNGs: None
COUNT: 4
We had a nice walk through Gulf Park & Belmont West with a brief tour of the back of the Cedar Bluff Schools. We were running about two minutes behind so we began the circle of trust on the way back.

We discussed the power of your attitude as a filter for the things that happen to you. Often times (within reason) a positive outlook impacts how you grow or learn from events. How will that reaction define you?

The Thunderdome 2024

AO: dogpound
Q: Ribbed
PAX: Junk (Sam Yoakum), Earmuffs (Dan Studt), Mayberry, I-Beam, Madoff, Paperclip, Lightweight, Ribbed
FNGs: None
COUNT: 9
WARMUP:
10 SSH
3 Cherry pickers
THE THANG:
Mosey to the thunderdome.
we have a ladder workout. 12 down to 1 and then do a lap around the thunderdome and back at it.

12- BBS
11- 2ct moutain climbers
10- 2ct shoulder taps
9- merkings
8- squats
7- 2ct flutter kicks
6- flutter kicks
5- step ups
4- 2ct hello dolly
3- imperial squat walkers
2- HR / ST Merkins
1- Burpee

mosey to the AO
MARY:
ANNOUNCEMENTS:
Hot Toddy Triple Q 1/13 at Asylum Daybreak, 1/20 Convergence at Big Ball

COT:
Remember your creator this year.

Burpees, Hills, and one FNG

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: Matlock (Bill Maddox), P3, Tropicana, Hands, Donelson Leake, F3 Pluto ( Hugh Nystrom), Young Trey Leak who is now @grandslam
FNGs: 1 Young Trey Leak who is now @grandslam
COUNT: 6
WARMUP:
The best of Coach Dunn, loose groins, SSHx20, hurdle stretch, Cherry 🍒 pickers,

THE THANG:
First trip to the benches: five picnic table  pull-ups, 10 dips, five Burpee‘s plus a lap around the building R&Rx5
Run to base of cardiac hill:
Pick a rock time followed by 10 curls +10 overhead thrusters. Rock work, followed by a run to the top of the hill with a Burpee in each corner for a total of five Burpee‘s. R&Rx3
Second trip to the benches: 10 box jumps 10 decline, Merkins followed by a lap around the building. R&Rx5

ANNOUNCEMENTS:
Hot toddy, Q coming up

COT: please keep Tiki and his family in your prayers.
Last weeks in James Clear newsletter. jamesclear.com/3-2-1/december-28-2023