F3 Knoxville

Author: BackBlasts

Thinking About Death Can Be A Key for Happiness

AO: asylum-daybreak
Q: Lilydipper
PAX: Brick, Lulu (Greg Huddy), F6, Waffle House (Brady Greene), Dung Beetle (Scott Kimsey), Qbert, CRISPR, Pele (Jon Lindberg), P3 (Jordan Simmons), Drum Major, Toto (James Smith), Pusher, Glamper, OnStar, Lilydipper
FNGs: None
COUNT: 15

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Gordie’s Birthday Q

AO: brickyard
Q: Gordie
PAX: Natty, Drop Zone, fast-n-easy (Nate Votta), Herbie, Appleseed (Jon Smith), Dilbert, Strings
FNGs: None
COUNT: 8
WARMUP:
SSH
Cherry Pickers
Toy Soldiers
Imperial Walkers
Hillbillies
Tempo Merkins
THE THANG:
54 toe taps on the block
30 Kettlebell squats
54 OH Shoulder Presses
54 monkey humpers
54 chest press w/block
54 LBC’s
54 Alternating shoulder taps
30 curls for the girls
54 BBS
30 Iron crosses

Mixed in were 54 birthday Manmakers, along with some football fun on the field.
MARY:
Captain Thors
ANNOUNCEMENTS:
COT:

Stadium Ruck Plus

AO: thequacken
Q: Lizzy
PAX: Z-Pack, FixerUpper, Gmail, Quiet Place (Peyton Willeman)
FNGs: None
COUNT: 5

WARMUP:
Ruck lap around the track at the park.

THE THANG:
Rucked to Central HS football stadium to ruck stadiums! Also, we did sandbag leap frog to and from the stadium. We took turns doing 5 burpees with or without the sandbag, and then ran with the sandbag to catch up to the group who continued walking.

MARY:
no

ANNOUNCEMENTS:
Bro Olympics

COT:
Prayer time.
Have a great weekend!

War

AO: asylum-am
Q: Bunny
PAX: P3 (Jordan Simmons), Matlock (Bill Maddox), Brick, Cinco (Scott McGuire), Woodpecker, Welches (Leland Murphy), Cat Gut (Mike Davis), Bunny, WhiteBelt
FNGs: None
COUNT: 9
WARMUP:
SSHx20, Rocketts
THE THANG:
Mosey to the overlook
WAR: Split up into 2 groups
2 chairs, one table, one deck of cards….time to play war!
From each group Pax take turns at the table in a game of war. Highest card wins.
Winner Runs the loop.
Losing group does 10 burpees! Then does exercise on the winning Card while waiting
MARY:
Plank for 1 min
ANNOUNCEMENTS:
COT:
Think before you speak.
Proverbs 13:3
Whoever guards his mouth preserves his life;
he who opens wide his lips comes to ruin.Abraham Lincoln said, ‘It is better to be silent and thought a fool, than to speak and remove all doubt!’

Anchored in hope

AO: the-farm
Q: School Zone (Michael Shope)
PAX: School Zone (Michael Shope), Madoff (Daniel Hereford), Goat Dish, Aladdin, Choir Boy, Ear muffs
FNGs: None
COUNT: 6
WARMUP:

The usual

THE THANG:

One lap around the track, stopping at light poles for exercises:

10 merkins
10 squats
10 CDDs
10 BBS

Dips at each bench

MARY:

Partner Suicide abs at the basketball court

ANNOUNCEMENTS:
COT:

Hebrews 6:13-20
Anchored in God’s oath