F3 Knoxville

Author: BackBlasts

The pavilion didn’t flood

AO: the-equalizer
Q: Bookman
PAX: Bookman, Madoff, Stripped
FNGs: None
COUNT: 3
WARMUP:

SSHs, LBACs, Cherry Pickers, Tempo Squats

THE THANG:

4 rounds and change

25 SSHs
25 Bent Over Rows
50 Merkins
75 Air Squats

MARY:

LBCs
Box Cutters
Freddie Mercuries
Flutterkicks
Stargazers just listening to the rain on the metal roof of the pavilion

ANNOUNCEMENTS:

Hardship Hill today
F3 In The Nude this summer

COT:

Bill Curry: “There are two pains in life. The pain of hard work. The pain of regret. One is temporary. The other lasts a lifetime.”

Rainy Monday

AO: asylum-am
Q: Woodpecker
PAX: Fabio (Joe Hamilton), Cinco (Scott McGuire), Coolio (Greg Fox), Rainbow, Cat Gut (Mike Davis)
FNGs: None
COUNT: 6
WARMUP:
Sidestraddlehops, tempo squats, tempo merkins, ty fighters
THE THANG:
Exercise ladder
15 step-up’s, 20 merkins, 25 dips, 30 squats, 35 flutter kicks, 40 table rows. Lunge walk around the kiosk between each round
MARY:

ANNOUNCEMENTS:

COT:
Blessed are the merciful, for they shall receive mercy.
Mat 5:7

Murph – Way off the books

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Trip, Sadie (Baby) Hawkins
FNGs: None
COUNT: 4
WARMUP:
Arrive and get rained on

THE THANG:
Murph

MARY:
No

ANNOUNCEMENTS:
Also No

COT:
Never out of the fight! :muscle:

Johnny 5 is Alive – Short Circuit

AO: juco
Q: Butterknife
PAX: Waffles, Windex, Dart Gun, Guardrail, 5K, Lt. Dan, Wanderer, Butterknife, Love Shaq
FNGs: None
COUNT: 9
WARMUP:
SSH
Tempo Merkins
Windmills
Tempo Squats
Cherry :cherries: Pickers

THE THANG:
Line up and mosey to the spot with the leader falling off and doing 2 burpees

Drills around our circuit: shuffle, high knees, high heels, and skipping

12 station circuit 45 seconds at each station running all stations and stopping at the next.

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

Run the stairs
Pull ups x 5
Merkins x 10
Run the stairs
Squats x 20
Rinse and repeat :repeat: x 3

Mosey to the large lot for Striders.

Jailbreak to the flag

MARY:
No time

ANNOUNCEMENTS:
Hardship Hill on Monday

COT:
2 Timothy 1:7
“For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.”

At church we’re going through a study called soundtracks. 🔈

What you see impacts what you hear 👂
What you hear impacts what you think 💭
What are the soundtracks in our lives?

Neither negative or positive situations or thoughts 💭 should take you away from God.

We need to learn and adjust the volume on the soundtracks in our lives.

Turn down 👎
I am abandoned

Turn up ⬆️
I am loved and chosen

Turn down 👎
I am a failure

Turn up ⬆️
I am more than a conquerer

Turn down 👎
I am not good enough

Turn up ⬆️
I am a son of God the most high!

Turn over worry and fear to the Holy Spirit.
Be a Victor not a Victim!!

Islands of pain

AO: shamrock
Q: Baby Boomer
PAX: Anchorman, Baby Boomer, Brick, Commission, Mermaid, Pom Pom, slappy, Slipknot, Stitch, Voodoo, Snaggletooth, Gringo, Trojan
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Tempo squats
– Tie Fighters
– Tempo merkins
– Squatting Grady Corns

THE THANG:
– Mosey to CMU pile and stop for some Rocky Balboas along the way
– CMU Island Dora in top lot
– HIM1 stays at start and does following exercises while HIM2 moves to islands
– Round 1: CMU kettle swings
– Round 2: CMU deadlifts
– Round 3: CMU squat thrusters
– HIM2 works through islands
– Island 1 (10 reps): R1 wide merkins/R2 Carolina dry docks/R3 no cheat merkins
– Island 2 (20 reps): R1 big boy sit-ups/R2 flutter kicks/R3 Freddy Mercurys
– Island 3 (30 reps): R1 SSH/R2 Bobby Hurleys/R3 lunges
– Rinse and repeat with HIMs swapping to do all exercises
– Visited islands together as a total group

MARY:
– Howler Monkey circle
– Michael Phelps and overhead arm stretch
– Cherry Pickers
– Groin stretch and Willie Mays Hayes
– Downward Dog and Cobra
– Superman/Banana

ANNOUNCEMENTS:
HH on Monday

COT:
– Brief history of Decoration Day and Memorial Day and it’s meaning
– Remembering those who gave the ultimate sacrifice to preserve our freedom
– Jesus also established a memorial service in the upper room with the disciples
– Communion is an opportunity to reflect on Christ’s sacrifice that has set us free from the bondage of sin
– Remain humble and grateful for all that have laid down their lives in love