F3 Knoxville

Author: BackBlasts

AMRAP and Stuff (Swolestice)

AO: brickyard
Q: Bail Bonds
PAX: Gmail, Spellcheck, Simmons, Natty
FNGs: None
COUNT: 5
WARMUP:
Cherry pickers
Side lunge stretch
Arm circles
SSH

THE THANG:
Mosey to football field.
100 yards of inchworm burpees, then 30 BBs.
100 yard run back with 30 more BBs.

Mosey to AO for tabata amrap CMU.
Each exercise 60 sec on, 10 sec transition.
1. Flutter kicks holding CMU
2. Shoulder taps
3. Squats with CMU
4. Oblique curls right hand holding CMU
5. Oblique curls left hand holding CMU
6. Plank hold
7. Elevator dollies
8. Curls with CMU
9. OH press with CMU
10. Triple threat lunges

Then repeat entire Thang, but cut it all in half.

MARY:
Merkin CMU pull-throughs
Superman
CMU Thor hammers

ANNOUNCEMENTS:
Baby Appleseed is here
Uncovered workout at the cove July 13
Summer Swolestice tonight at Asylum PM
Dad Camp in August

COT:
Rest!
God did it after he created everything.
Jesus did it regularly during his ministry.
It’s important and necessary for us as men.
We’re pulled in so many different directions, which does make it hard.
Sleep and rest should also be part of our fitness.
It helps us be more fit physically, mentally, and spiritually.
Be intentional and set a weekly goal for God inspired rest!

Summer SWOLEstice Circuit

AO: asylum-pm
Q: Butterknife
PAX: Colonel (Alex Wallace), Lilydipper, Doubtfire (Nick Bond), Glamper, Convoy, Crash Dummy, Dain Bramage (Will Olson), Windex, Pele (Jon Lindberg), Drum Major, Lizzy, Tenderfoot, Butterknife, Brick, Mr Jinxy
FNGs: None
COUNT: 15
WARMUP:
SSH
Windmills
Baby Arm Circles forward and backwards
Cherry :cherries: Pickers
Tempo Squats

THE THANG:
Mosey to the colosseum with person in front falling off for 2 burpees

Circle up :bear: crawl to the center give some dap crawl :bear: back stand up x3

45 second stations we ran the inner loop after completing two stations. I sprinkled in some different drills throughout.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS
Man makers w/ 20 lb dumbbells
Walking Lunges with weighted bag

Kick Flip’s Mucho Chesto

Med ball toss drills with core focus.

MARY:
10 burpees for our fallen CMUs.

ANNOUNCEMENTS:

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

Dora and the Ultimate Beatdown

AO: shamrock
Q: Eliza
PAX: Base Salary, Jardet, Mermaid, Oscar Meyer, Eliza, Tinker, Anchorman, Snaggletooth (Elijah Tafao), Stitch
FNGs: None
COUNT: 9
WARMUP: chicken fat song, Willie Mays Hayes

THE THANG: Dora workout with partners. 200 Merkins, 200 imperial Squat Walkers, 200 flutters (2count) – MOT: 40 yard run and back

Ultimate Frisbee

MARY: plank, Merkin, bear crawl to the middle and slap hands, crawl bear out, 2 merkins, back to the middle slap hands, repeat with 3X

Al Gore til time

ANNOUNCEMENTS:forgot those

COT: “Never pay back evil with more evil. Do things in such a way that everyone can see you are honorable. Do all that you can to live in peace with everyone. Dear friends, never take revenge. Leave that to the righteous anger of God. For the Scriptures say, “I will take revenge; I will pay them back,” says the Lord. Instead, “If your enemies are hungry, feed them. If they are thirsty, give them something to drink. In doing this, you will heap burning coals of shame on their heads.” Don’t let evil conquer you, but conquer evil by doing good.”
‭‭Romans‬ ‭12‬:‭17‬-‭21‬ ‭NLT‬‬

[mountainbiking] Lost and Found

AO: mountainbiking
Q: Tank (Chris DeFranco)
PAX: Abscess, Flashback, Headspin. Scotty Hicks, Repeat (Todd Reynolds), Tank (Chris DeFranco), Tropicana, @smedium
FNGs: 1 @smedium
COUNT: 7
WARMUP: lose Tropicana right off the bat…but we found him.

THE THANG: Concord: head out from upper ball fields and go to the down hill intersection. Move towards the new trails and rode down them. Can’t remember their name. Then we took the new trail down to the bridge and went over to Calloway Ridge. Took claim letter up and looped around shades and hit the little jump trail . Went back to the bridge and back up to the new trails, did about three runs down and back to the cars. I was riding the new trail and I hit one of the jumps and I felt a small bird fly on to my back, it grabbed me by the shirt and lifted me up on each jump. It told me I was special and the I could have gone pro if I would have started when i was 4. It told me to pull over and take a break. The other guys kept riding but I stopped and the bird fixed me a nice omelette with his own eggs and poured me a glass of Chianti. It was very nice. Abcess doubled back and said, dude…let’s go the cops are coming. Apparently he was in the business of selling illegal wigs made from endangered animals and they were on to him. We all jumped in Headspin’s VW bus and took off. If you read this far, add a monkey emoji below. If you didn’t read this far then don’t. Wait….what?

MARY: n/a

ANNOUNCEMENTS: Bentonville trip

COT:
4 ways to be an HIM and follow God
1) Focus on being one-faced. Practice not saying anything about anyone that you wouldn’t say to his/her face.

2) Be someone who de-escalates situations. Avoid spreading rumors and falsehood, and always give others the benefit of the doubt when you don’t have all the facts.
3)Help someone who is in need.

4) Do whatever you possibly can to be at peace with those you would consider enemies.