F3 Knoxville

Author: BackBlasts

Solo ruck

AO: thequacken
Q: Lizzy
PAX: Lizzy
FNGs: None
COUNT: 1
WARMUP:
THE THANG:
MARY: solo ruck over to Central High School and did some stairs
ANNOUNCEMENTS:
COT:

Blow Torch in a Tank of Propane

AO: rampart
Q: Piston
PAX: Outnumbered, Skeletor, Porthole
FNGs: None
COUNT: 4
WARMUP: SSH, Hairy Rockette, Tempo Squats, Tempo Merkins, Mountain Climbers, LBACs, Knox Cherry Pickers, Wiley Mays Hays, Toe Merkins
THE THANG: In honor of Officer Tucker Blakey who was killed in line of duty in Knox County responding to a domestic disturbance.

We did the hero workout dedicated to Officer Blake Synder (killed same way in Ohio responding to domestic as well)

33 Minute AMRAP
10 Air Squats
6 Burpees
16 Rear Lunges (8 each leg)
Run 200 Meters
MARY: 2 minutes of box jumps
ANNOUNCEMENTS: Flag planting at NOMAD on Saturday. Brolympics and LeConte Hike upcoming. Region launch 12/9.
COT: Many times our officers are responding to “powder kegs” (hence the workout name). I work with some family of the Knoxville Deputy Blakey and I saw the devastation of officers’ families.

Roane County Sheriff Jack Stockton once said that your loved ones don’t rest until they hear “that ripping open of the Velcro on the vest”. We need to honor and encourage our officers as they are extensions of God’s rule.

Matthew 5:8 says, “Blessed are the peacemakers for they will be called children of God.”

Pray for our police, fire, and military.

Mini sea biscuit

AO: thequacken
Q: Lizzy
PAX: Z-Pack, Duggar, 2 Down range HIMs
FNGs: None
COUNT: 5
WARMUP: tons and tons of stretching
THE THANG: mosey to the track at Gresham
Run the track 1x then 5 burpess
Run the track 2x then 10 merkins
Run the track 3x then 5 burpess
Run the track 4x then 10 merkins
MARY:
ANNOUNCEMENTS:
COT:take reflection on ourselves during the time change. This is the time of seasonal depression. Reach out to brothers if you need help.

Keating’s Bell

AO: the-project
Q: Rocket
PAX: Comfort Zone, Munge, 3-Peat (Carlos Rodriguez), Mathlete, Tom Tom, OBrother, Rocket
FNGs: None
COUNT: 7
WARMUP:
SSH (IC)
Moroccan nightclub (IC)
Grady Corn (ic)
Cherry pickers (ic)
Upward- and downward-dog

THE THANG:
11s of heels-to-heaven and Bobby Hurley

Dora – 100 merkins, 200 LBC, 300 Squats

MARY:
Circle pick on exercise

ANNOUNCEMENTS:
None

COT:
Words to focus on: Don’t let the old man in. Optimism. Be useful.

No Break Tuesday

AO: asylum-am
Q: Rainbow
PAX: Gibbler (Tim Basch), Hot Tub (John Muller), Snitch (Cory Beilharz ), F3 Pluto ( Hugh Nystrom), Matlock (Bill Maddox), TRC/Crab legs, Rainbow
FNGs: None
COUNT: 7
WARMUP: 20 4ct SSH
10 Tempo Merkins, 10 4ct Plank Jacks, Baby Arm Circles Front and Back x10
Butt Kickers length of parking lot and jog back
High Knees length of parking lot and jog back
Super Mario’s length of parking lot and jog back
THE THANG:

With CMU
4 cones set up in parking lot
Cone 1-25 Curls then Rifle carry to cone 2

Cone 2-25 OH press then weighted lunge to cone 3

Cone 3-25 Weighted Squats then rifle carry to cone 4

Cone 4-25 Weighted Big Boys carry back to cone 1. Rinse and repeat 4 times

Lower parking lot. Do 20 4ct LBC then run lap, 25 4ct Flutter then run a lap, 25 4ct dollys and lap, 25. 4ct gas pumpers and lap

Then to tail of dragon for Route 66 Merkin style

MARY: 20 SSH
ANNOUNCEMENTS:
COT: Philippians 4:6-7 Prayer Challenge. Find time for prayer. Practice it.