F3 Knoxville

Do you believe in Miracles?

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: F3 Pluto ( Hugh Nystrom), Casey Kasem (Jess), Tropicana, Hands, Sawdust, Double Wide, Pac-man, Cosmo 2, Cat Gut (Mike Davis), Tecmo
FNGs: None
COUNT: 11
WARMUP: talked about how ass the 70s was in America

THE THANG: Super 21s. Wall sits. Herb Brooks tribute suicides

MARY:

ANNOUNCEMENTS: backblast wasn’t working then….or I was blocked

COT: tonight we skate with them. This is our time

Last chilly morning??

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Pac-man, Double Wide, Hands, Casey Kasem (Jess), Cinco (Scott McGuire), Suds, P3, Cat Gut (Mike Davis), Cosmo 2, Tecmo
FNGs: None
COUNT: 10
WARMUP: SSH x 25, baby arm circles in lunge, cherry pickers, tempo squats, tempo merkins

THE THANG: mosey to circus Maximus – 4 exercises, merkins, squats, sit-ups, jump squats. So 20 of each exercise and then run a lap. Repeat exercises and run 2 laps, repeat exercises and do 3 laps. Mosey to skunk hill. 7’s — merkins bottom and squats top. Bernie up cardiac and do 2 up-downs at each turn. 50 dips on bench. Mosey to AO. 21 merkins and sprint to other side of parking lot. 20 merkins and sprint to other side. Then 19, 18,17….till time is out.

MARY:
No
ANNOUNCEMENTS:
No
COT: 1 Thessalonians 5:17 Pray without ceasing..

[genesis] Bring the Heater

AO: genesis
Q: Mountain Ice
PAX: Lizzy, Mr.May
FNGs: None
COUNT: 3
WARMUP:
SSH
Grady corns
Squat n’ reach
Toy soldiers
Hill Billies

THE THANG:
– 10 squats
– Ruck three-tier loop (shuffle flats, walk hills)
– 10 squats, 15 4ct ruck press flutter kicks
– Ruck three-tier loop (shuffle flats, walk hills)
– 10 squats , 15 4ct ruck press flutter kicks, 20 single count mountain climbers
– Ruck three-tier loop (shuffle flats, walk hills)
– 10 squats , 15 4ct ruck press flutter kicks, 20 single count mountain climbers, 25 ruck overhead press
– Ruck three-tier loop (shuffle flats, walk hills)
– 10 squats , 15 4ct ruck press flutter kicks, 20 single count mountain climbers, 25 ruck overhead press, 30 ruck rows

MARY:

ANNOUNCEMENTS:
AO kickoff next week 3/2
Goruck event 4/24
Escape Haw Ridge 3/27

COT:
“If anyone tells you that a certain person speaks ill of you, do not make excuses about what is said of you but answer, “He was ignorant of my other faults, else he would not have mentioned these alone.”
-Epictetus

[halls-otb] Ruckin round da halls

AO: halls-otb
Q: Otis
PAX: Natty, Spellcheck, Otis
FNGs: None
COUNT: 3
WARMUP: take off

THE THANG: took off towards Marco’s and crossed the highway, up Doris then rucked to the highest peak we could find over on Spar Dr, crossed the highway and took parking lots back

MARY: n/a

ANNOUNCEMENTS: haw ridge

COT: Herbie had an interesting thought yesterday at VLS that got me pondering. Like trying to stand in a river or on a beach, you’re fighting the current but eventually the sediment will bury you. The thought of trying to stand still or getting complacent. We believe the lie we can but reality is we’re either accelerating or decelerating, moving forward or backwards there is no standing still in life.

“Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. So I do not run aimlessly; I do not box as one beating the air. But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.”
‭‭1 Corinthians‬ ‭9‬:‭24‬-‭27‬ ‭ESV‬‬

““‘I know your works: you are neither cold nor hot. Would that you were either cold or hot! So, because you are lukewarm, and neither hot nor cold, I will spit you out of my mouth. For you say, “I am rich, I have prospered, and I need nothing,” not realizing that you are wretched, pitiable, poor, blind, and naked. I counsel you to buy from me gold refined by fire, so that you may be rich, and white garments so that you may clothe yourself and the shame of your nakedness may not be seen, and salve to anoint your eyes, so that you may see. Those whom I love, I reprove and discipline, so be zealous and repent.”
‭‭Revelation‬ ‭3‬:‭15‬-‭19‬ ‭ESV‬‬


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