F3 Knoxville

Author: BackBlasts

The Go-Giver

AO: asylum-am
Q: Rainbow
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), P3 (Jordan Simmons), Fabio (Joe Hamilton), Matlock (Bill Maddox), F3 Pluto ( Hugh Nystrom), Rainbow, White Belt, Jug Dish
FNGs: None
COUNT: 9
WARMUP: 20 SSH on 4ct
Corner One- Baby arm circles front and back x10
Corner Two- Imperial Walkers x10
Corner Three- Windmills x12
Corner Four- Tempo Merkins x10
Corner One to close with 12 4ct LBC
THE THANG: mosey to Circus Maximus
5 exercises here Merkins, Dry D, Burpees, LBC, Squat Jumps all 10 count rep

Perform all exercises then run a lap. Drop the first exercise after lap one and continue to dropping until complete

Mosey to lower parking lot for 4 cones
10 gas pumpers at each cone, bear crawl in between. Run back side back to start to rinse and repeat. Completed 3 Rounds

Mosey to little Everest. 10 Tempo squats at bottom of hill. Bernie every other time up with 10 alternating lunges at top. 10 each leg. 3 rounds of that

MARY: nope
ANNOUNCEMENTS: nada

COT: talked about the other part of thanksgiving. The giving part. Challenge to give more of our money, time, and resources

Gobbler Challenge at The Quacken

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Herbie
FNGs: None
COUNT: 3
WARMUP: lap around the track, 1 of each exercise at each station

THE THANG: https://youtu.be/nAFBSG1c9mc?feature=shared

MARY: nope

ANNOUNCEMENTS: GTE prep 12/2 at Asylum

COT: fight anxiety with God’s promises

Prayer for 3 families affected by divorce

Gobbler challenge 2023

AO: rampart
Q: Skeletor
PAX: Lucille (Austin Williams), Ghost Flag (F3Knoxville), Piston, McFly, Wilbur, Feeny, Outnumbered, GoDaddy (Zack Williamson), Stetson (Cayden Emory), Micrometer, Hoover, TLC, Cacti
FNGs: 1 Cacti
COUNT: 14

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Carry that Turkey – PM met at 9am!

AO: asylum-pm
Q: Doubtfire (Nick Bond)
PAX: Abacus, Brick, Kung Blue, Dung Beetle (Scott Kimsey), Convoy, Waxjob, Choir Boy, CRISPR, Rooney (Carl Whipple), @gridiron, @babygronk
FNGs: None
COUNT: 12
WARMUP:
SSH, tempo merkins, tempo squats, stretch
THE THANG:
Indian run with ruck with PT:
Last man did various PT and when completed had to run to the front.
Exercises at the back included:
3 burpees
5 merkins
5 squats

Stopped along the way to do moving Rocky Balboa’s, random acts of ab pain movements and a few things I forgot
MARY:
Stretching with Doubtfire
ANNOUNCEMENTS:
COT:

Ring of Fire

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Herbie, Lizzy, Gmail
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigodas
Cherry Pickers IC
Michael Phelps
Flamingo – Quad Stretch
Tricep and Shoulder Stretch
Tempo Merkins IC
Tempo Squats IC
THE THANG:
4 Stations around the park track. 2 Exercises at each station. 3 minutes at each station.

Station 1 – 10 Burpees, 10 Step Ups each leg. Repeat these two sets for the 3 minutes.

Station 2 – 10 pull-ups, 10 Bruce Lee. Repeat sets, 3 min.

Station 3 – 10 Merkins, 10 Lunges each leg. Repeat sets, 3 min.

Station 4 – 15 Decline Merkins, 15 flutter kicks on 4 count. Repeat sets, 3 min.

We got 2 laps of these 4 stations done before time ran out.

We also did a quick squat ring of fire – 3 reps

MARY:
not today

ANNOUNCEMENTS:
Gobbler work out led by Fixer on Friday. Check the channel for details.

COT:
Thankful for God’s provision and providence in our lives. I recounted the story of Squanto and the Pilgrims. If you don’t know about this Native American’s story, look him up. It’s amazing.
We lifted up prayers and then had a coffeeteria. Happy Thanksgiving!