F3 Knoxville

Author: BackBlasts

Covid memories

AO: brickyard
Q: Natty
PAX: DoorKicker, Roundhouse (Braxton Wright), Dead Reckon, Bail Bonds, Strings
FNGs: None
COUNT: 9
WARMUP:5 burpees, 5 good morning abbey’s, 20 plank jacks IC, 25 SSH’s IC, 10 Tempo sets, 10 cherry pickers IC, 20 Morrocan Nights clubs IC

THE THANG: mosey to rock pile and grab a good rock. 25 OH SQTs, 10 MKNs, 5 Burpees, run around building until 6 up. Mosey to splash pad with rock: 25 BBS w/ rock, 25 SQT with rock and 25 Curls run around pad until 6 up. Return rocks, mosey to splash pad and do 10 8 CT Man makers, Run to parking lot do broad jumps, then lunges to planters for 11’s: incline mkns and dips, then step ups and decline mkns. Run small laps in b/w each until 6 up. Wall sits x 1 min.

MARY: hello Dollie’s reg and at 45 degrees x 30 IC, gas pumps x 20 IC, crab reachers x 20 IC, Superman’s x 10 IC

ANNOUNCEMENTS: look at recent post on Q instructions and don’t forget your phone like ai did

COT:whatever you do for the least of your brothers you do for the Lord! Look for ways to show others you care

7/23 Rock pile

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Back Draft (Caleb Haney), Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), G-6 (Rick Kuhlman), Swanson, Postman (Scott Colby)
FNGs: None
COUNT: 7
Rock 30 minute AMRAP
15 reps each

OH press
Merkins
Chest press
Skull crushers
Curls
Front raise
Thruster

Run plus 3 burpees

WienerRUCK

AO: shamruck
Q: Oscar Meyer
PAX: slappy, Eliza, Oscar Meyer, Snaggletooth (Elijah Tafao), Fabio (Joe Hamilton), Jardet
FNGs: None
COUNT: 6
WARMUP:

THE THANG:ruck

MARY:

ANNOUNCEMENTS: none

COT: get 1% better everyday you are never “done” with working on things in your life such as relationships, family, friends, etc.

“And I am certain that God, who began the good work within you, will continue his work until it is finally finished on the day when Christ Jesus returns.” Philippians‬ ‭1‬:‭6‬ ‭NLT‬‬

Feels like Iron Pax

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Hands, Waffle House (Brady Greene), Matlock (Bill Maddox), Cat Gut (Mike Davis), Grandslam, Doubtfire (Nick Bond), Coolio (Greg Fox), Rainbow, Double Wide, Tropicana, Charmin (John Willis), Sawdust, Cinco (Scott McGuire), Fabio (Joe Hamilton), Woodpecker, Code Brown, M&M
FNGs: None
COUNT: 18
WARMUP:SSH, circle run, tempo merkins, tie fighters

THE THANG:2 laps of interval running.
CMU’s at the paver lot islands.
CMU rifle carry suicides.
Round 1 – 20 curls and 10 Thrusters at 4 islands.
Round 2 – 10 up & over merkins, 10 single leg dead lift each leg.
Round 3 – 5 blockies

MARY:LBC’s, big boys and gas pumpers after each set of CMU’s

ANNOUNCEMENTS:Dad camp sign ups.

COT:We are leaders and followers. Be a follower that you would want as a leader and a leader as you would want as a follower.

The Slappy 420

AO: shamrock
Q: slappy
PAX: Eliza, Toretto, Dumpster Dive, Curveball, Anchorman, LeBling, Crawlspace, Free Fall (Justin Whitaker), Oscar Meyer, slappy
FNGs: None
COUNT: 11
WARMUP:
– Warm up run in circle (shuffle, butt kickers, and high knees
– SSH
– Arm Circles
– Moroccan night clubs
– Cherry Pickers
– Runner Stretch
– 5 Merkins

THE THANG:
We did this 4x:
25 Merkins
25 Squats
25 Big Boys
25 SSHs
5 Burpees
1 lap around track but we made our way through the stadium steps

MARY:
-nope

ANNOUNCEMENTS:
-Marine Mud Run

COT:
Lots going on in the news lately. Here’s a couple verses that came to mind: