F3 Knoxville

Author: BackBlasts

Spirit Led

AO: asylum-am
Q: Hands
PAX: Matlock (Bill Maddox), P3 (Jordan Simmons), Pac-man, Snitch (Cory Beilharz ), Grey Cup
FNGs: None
COUNT: 6
WARMUP: Motivators, mountain climbers, plank jacks, merkins, cherry pickers, shoulder blaster.
THE THANG: AMRAP different exercises while one pax Bernied up Baby Everest, 7’s on fake skunk hill with burpees and Bobby Hurleys, to cloud for 1 minute of Never Surrender, Jack Webb 1:2 up to 10, 11’s with butt touchers and Bulgarian split squats, to Pav-a-Lon for table rows, wall sits and crunchy frogs. Stop and grab a rock for some curl/press and then to AO.
MARY: Plank until 6:15
ANNOUNCEMENTS: None
COT:You hear what you listen for. What is your listening tuned to? Prayers for Grey Cup’s van to be repaired, Maine, Snitch’s daughter’s friend who fled from the Middle East conflict, praise and prayers for Matlock and CR, prayers for Steamroom at Basic Training.

10/26 Hills

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Ian Dovan, G-6 (Rick Kuhlman), Frizzles, FixerUpper, Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Dimples, Grease Trap, Speed Dating, Pre-K, Dancing Queen
FNGs: 2 Pre-K, Dancing Queen
COUNT: 13
WARMUP:
THE THANG:
Mosey to hill beside Church Street

8 rounds 10 reps dropping last exercise

Merkins
Big boys
Mtn climbers
Shoulder taps
Jump squats
Burpees
Flutter kicks
Mucho leggos

Mosey back to AO

MARY:
Hello Dolly
Rainbows via @passport
Boat Canoe via @fixer upper
ANNOUNCEMENTS: Brolympics Nov 4

COT: Matthew 5:13-16

Go Forward in Hope

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Madoff (Daniel Hereford), ExciteBike (Micah Stair)
FNGs: None
COUNT: 3

WARMUP:
SSH IC x 20
Tempo Squat IC x 10
Tempo Merkin IC x 10
Butt Kickers
Prime Times
Cherry Pickers (DogPound Style)
THE THANG:
Mosey to Boat
Ascending Merkins and Squats at each light pole with 1 burpee – up to 15

LBC x 50
Flutter x 50

Cone work up Matterhorn
1 Body Builder at each Cone

Run to Cone- Body Builder
run back to to first Cone, then run up 2 cones – Body Builder
run back 1 Cone, the. up 2 cones

Repeat for 12 cones finish with a sprint to top and one celebratory Bodybuilder

Backbone – 1 pull up 5 knees to chest or toes to bar x 5

50 – Reverse Crunches
50 – Penguins

Mosey back to AO

MARY:

Hip Stretch

ANNOUNCEMENTS:

Brolympics

COT:

We talked a lot about Q-101 and the importance of planning a hard Q. We’re men who like a challenge and want to push ourselves.

We also talked about how prosper has been used to mean financial gain. When the word was designed to mean, to go forward in hope.

Therefore, the opposite of Hope is not to be poor, unless you are poor in spirit.

The opposite of Hope is Despair.

Go forward in Hope!

It’s the foundation of our faith!

[downrange] Ladders to the Winners Circle

AO: downrange
Q: Sawdust
PAX: Sawdust, Miles Davis, Pele Blance, Webelos & (I can’t remember)
FNGs: None
COUNT: 5
WARMUP: SSH & other things
THE THANG: Ladders & Moseying
MARY: Ring of Fire with Abs
COT: “He who is serious about his sin is holy” – from Miles Davis sermon notes. Memorizing scripture is part of his devotional time.

I didn’t Q, but Miles Davis did. I just don’t know how to tag him on this channel.

8 CMU stations

AO: the-equalizer
Q: Ribbed
PAX: Blindside, Stripped, Ice Cold, Madoff (Daniel Hereford), Podium, Smithers, Bookman, Ribbed, Snowbird
FNGs: None
COUNT: 9
WARMUP:
mosey to the smoke house
THE THANG:

8 stations on the tennis court everyone pick one.
Perform each exercise for 1 minute, then rest for 30 seconds before moving to the next exercise. Repeat the circuit twice.

CMU squats
CMU lunges with a twist
CMU deadlifts
CMU rows
CMU presses
American hammers
CMU thrusters
CMU swings
MARY: no time
ANNOUNCEMENTS:
brolypics nov 4

COT:
remember the golden rule, that our savoir said :

Do to others what you want them to do to you. This is the meaning of the law of Moses and the teaching of the prophets.

— Matthew 7:12