F3 Knoxville

Author: BackBlasts

Making friends

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: A-Rod (Nate Peterson), Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gmail, Gordie, Herbie, Natty, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 8
WARMUP:
Windmills, MARS, MT merkins, overheads, seal

THE THANG:
Partner off-
#1 bear crawl to hydrant the. Run it out and back
#2 burpees till 1 returns
3 rounds burpees, merkins, squats

Brickyard bear crawl magic number 7

2 WWII big boys
1 hand release merkin
(That’s how you make friends)

We used the parking stalls as our field markers,
1 Lonely little merkin on each parking stall line down and back

BOMBS, but I wanted friends in the rain
Burpees
Laying down in the rain Over head press
Merkins
BBS
SSH

MARY:
Abs of steel
Fake Superman (didn’t really do any, just got everyone on their belly’s again in the wet)

ANNOUNCEMENTS:

COT:
Many people take these 2 months and begin to give thanks. A lot of people take 2 weeks between thanksgiving and Christmas and give thanks. Most people just give thanks on the days. We all need to give thanks everyday for what god have provided for us. We need to fit into his processes, not the other way around.

Four for Four (Miles)

AO: asylum-am
Q: Sawdust
PAX: Coolio (Greg Fox), bluebird, Matlock (Bill Maddox), Rugby
FNGs: None
COUNT: 4.1
THE THANG: We went 4.1 Miles with 4.1 PAX

COT: @Gibbler reminded us with Psalms that we have much to be Thankful for this Thanksgiving Holiday.

Circle the Wagons

AO: rampart
Q: Feeny
PAX: 2DE, Feeny, Ghost Flag (F3Knoxville), Mo Rocka (Joshua Miller), Outnumbered, Porthole, Piston, Lucille (Austin Williams), Skeletor, Wingman, Stick N Poke
FNGs: None
COUNT: 10

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

If it Ain’t Broke…

AO: the-equalizer
Q: Bookman
PAX: Ribbed, Blindside, Bookman, Snowbird, Snitch (Cory Beilharz ), Stripped, mouthwash (Mike), Headgear
FNGs: None
COUNT: 8
WARMUP: SSHs, mosey to flag pole
THE THANG:

Ladder, the right way.

1   Burpee
2   HR Merkins
3   Box Cutters
4   Shoulder Taps (Total)
5   Imperial Walkers (2 count)
6   Side Lunge
7   Star Jacks
8   Mountain Climbers (total)
9   Squats
10 Crunches

MARY: 10 of the exercises above
ANNOUNCEMENTS: go ruck basic test event 12/2
COT: be grateful!

OG But OTB

AO: the-farm
Q: Waxjob
PAX: La-Z-Boy (Zac Smith), Gibbler, Windex
FNGs: None
COUNT: 4
Disclaimer courtesy of La-Z-Boy while the Q waltzed in a few seconds late.

WARMUP:
20x SSH IC
15x Tennessee Rocking Chairs IC
15x each LBAC, Grady Corns, Moroccan Night Clubs, plus a few of Amazon’s Cherry Pickers
10x Tempo Merkins
10x Crabettes
5x Knoxville Cherry Pickers.
THE THANG:
Around the path, bear crawl to next light pole and do 5 merkins. Then lunge to the next pole and do 5 Bobby Hurleys. R&R a few times.
Mosey to the Causeway and do 5x EZ Ups at each flat. Why? Cause.
At the bottom of the causeway we have Waxjob’s sliding scale workout. Scale is 5-10-15-10-5, exercises are Burpees, Squats, BBS, Supermans, and Merkins. Starting with 5 burpees, after each round the rep scale slides one position dow the list. So round 2 is 10 burpees, 5 Squats. Round 3 is 15 burpees, 10 squats, 5 BBS, etc. Between each round, run up the grass hill, along the sidewalk, back down the stairs, and back to the bottom of the Causeway.
MARY:
20x Flutters
15x 4ct LBCs
15x Freddy Mercurys
1 minute plank
ANNOUNCEMENTS:
COT: It is well with my soul