F3 Knoxville

Author: BackBlasts

[westhillsotb] I may have been wetter after this workout than when it rained

AO: westhills-ruck-otb
Q: Mermaid
PAX: Spellcheck, Borg, Mermaid, Steam, Lizzy, Single (Ryan Chambers)
FNGs: None
COUNT: 6
This was a simple workout in design, difficult in practice.

We warmed up and did S L O W (the correct way) cherry pickers, and a few other things before grabbing our bags, and additional sandbags and kettle bells and went to MOTO hill. At the top of the hill, we set the heavy things down and did a set of 20 Monkey Humpers in Cadence at the entrance to the West Side Y. We picked up our heavy things, and went back down the hill.

I explained the Ruck Tabata, which was 6 stations, for 1 minute each, 15 seconds in between stations for a total of 6 times. We were encouraged to wear a vest or ruck at 20-30lbs, then we had weight options at each station if you wanted to dial up the workout. The statins were as follows:
Sandbag Thrusters
Merkins
Sissy Squats
Curls
Good Mornings
Rest

The total elasped time of the above was about 45 minutes, so another trip up Moto hill was in order, to revisit Monkey Humpers and the entrance where we bumped into Swimmies.

We then had a COT talking about the amazing COT that Commission shared on Friday focused on 1 Kings 19:19-21.

Where in your life do you need to be as committed as Elisha?

Friday Beatdown

AO: asylum-am
Q: Woodpecker
PAX: Cinco (Scott McGuire), Code Brown, Cosmo 2, Double Wide, Gibbler, Grandslam, Hands, Hot Tub (John Muller), Love’s, Matlock (Bill Maddox), P3, Tropicana, Waffle House (Brady Greene)
FNGs: None
COUNT: 14
WARMUP:
Side Straddle Hops, Ty Fighters, Plank Jacks, Merkins x10, Mosey Baby Everest

THE THANG:
Round 1
100 Merkins, 100 Curls, 100 Weighted Squats, Lunge Lap Around Parking Lot

Round 2
Overhead Press x100, 100 BBS, 100 Calf Raises, Bear Crawl Lap Around Parking Lot

Round 3
100 Shoulder Taps, 100 Carolina Dry Docks, 100 Flutter Kicks, Burpee Hop Lap Around Parking Lot.
Slow Mosey Little Everest
MARY:

ANNOUNCEMENTS:

COT:

Double quarter pounder

AO: the-equalizer
Q: mouthwash (Mike)
PAX: mouthwash (Mike), Snitch (Cory Beilharz ), Ribbed, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 4
WARMUP: ssh, rockettes, Tennessee rocking chair, tempo merkins, high knees and buttkickers

THE THANG: double quarter pounder
– run to 25 yard line, 25 merkins, Bernie back
– Run to 50 yard line, 50 squats, Bernie back
– Run to 75 yard line, 75 mountain climbers, Bernie back
– Run to 100 yard line, 100 ssh, Bernie back

Rinse and repeat to make it a double with:
– 25 monkey humpers
– 50 Bobby Hurley’s
– 75 lunges
– 100 ssh

Dessert =
– some pull-up work. Jump up and slow count down
– Rock pile — 2 rounds of 20 rows, curls, oh press, and tri press
– Splash pad for 2 rounds of 20 step-ups and 20 dips

MARY: worked our way thru our ABC’s

ANNOUNCEMENTS:

COT:
Jerry bridges — “your worst days are never so bad that you are beyond the reach of Gods grace. And your best days are never so good that you are beyond the need of Gods grace.”

Friday Ruck – Fair & Maple

AO: thequacken
Q: Z-Pack
PAX: Hobie, Spellcheck, The Six
FNGs: None
COUNT: 4
WARMUP:
Rucked a lap at the park

THE THANG:
Ruck a loop on Fair and Maple – about 3 miles total for the day.

MARY:
No

ANNOUNCEMENTS:
Uncovered Convergence on July 13.
Marine Mud Run in August.

COT:
We talked Q source. We started at the beginning with Foundations. Leadership and Disruption.

Swolestice

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Junk (Sam Yoakum), Madoff, Driftwood (Gary Bloom), SlideRule (Stephen Sloan), Bel Air, Bunches
FNGs: None
COUNT: 7
WARMUP: Yes

THE THANG: Yes

MARY: Not really

ANNOUNCEMENTS: Uncovered

COT: Stronger people are harder to kill than weak people and more useful in general. Mark Rippetoe.