F3 Knoxville

Author: BackBlasts

CMUESDAY

AO: asylum-am
Q: P3
PAX: Grandslam, Matlock (Bill Maddox), TRC/Crab legs, Snitch (Cory Beilharz ), TheWalrus, Farley, Sawdust
FNGs: None
COUNT: 8
WARMUP:

SSH
Cherry Pickers
Abe Vigotas
Run around the parking lot
Tempo Merkins
Tie Fighters
Runners Stretch
Up/Down Dog
Deep Squat

THE THANG:

Carry Coupons to the Rustic Pavilon

One Partner runs around the Circus, while other partner AMRAPS:

10 Blockies
10 Lawnmowers each side
10 Wood Choppers (5 each side)

3 rounds each

Mosey to Pavilon

One partner rifle carry’s around pavilon, while other partner chips away at:

100 Up and Over Merkins
100 Table Rows
100 CMU Big Bois
100 Thrusters

Switch every time partner returns from rifle carry.

MARY: Notta

ANNOUNCEMENTS:

We will be doing a 6am beatdown on Thanksgiving. The PM crew is doing a 9am workout as another option.

COT: Stick with our disciplines. The trend around us urges us to have instant gratification. True reward comes from putting in the work and being consistent in our practices over time.

Double Dora

AO: the-equalizer
Q: mouthwash (Mike)
PAX: Cheney, Headgear, Madoff, mouthwash (Mike), Smithers, Snowbird, Stripped
FNGs: None
COUNT: 7
WARMUP: ssh, imperial walkers, Tn rocking chairs, tie fighters, tempo merkins.

THE THANG:

Mosey to top parking lot for a Dora. One partner stays while one does a lap around Stonehenge.

– 100 hr merkins
– 200 box cutters
– 300 squats

To splash pad for 2nd Dora. One partner stays while other does a lap around the parking lot
– dips
– Decline merkins
– Step ups
– Bulgarian split squats

MARY: nope

ANNOUNCEMENTS:

COT:

Colossians 3:12-15

[12] Put on then, as God’s chosen ones, holy and beloved, compassionate hearts, kindness, humility, meekness, and patience, [13] bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive. [14] And above all these put on love, which binds everything together in perfect harmony. [15] And let the peace of Christ rule in your hearts, to which indeed you were called in one body. And be thankful.

Getting the Band Back Together

AO: asylum-am
Q: Sawdust , Matlock (Bill Maddox), Gibbler, Tropicana, bluebird, Coolio (Greg Fox)
PAX: Sawdust, Tropicana, Matlock (Bill Maddox), bluebird, Gibbler, Coolio (Greg Fox), Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 6
WARMUP: Tropicana planted the :shovelflag:

THE THANG: Rucked for 4.23 miles

MARY: No time for her.

ANNOUNCEMENTS: N/A

COT: Caught up with F3 Pluto ( Hugh Nystrom) as he reviewed this past week’s James Clear newsletter.

Spanksgiving

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: P3, Charmin (John Willis), Cat Gut (Mike Davis), Code Brown, Patty Melt (Parker Greene), Waffle House (Brady Greene), Cosmo 2, Sawdust, Tropicana, Pac-man, Matlock (Bill Maddox), Coolio (Greg Fox), Harley
FNGs: None
COUNT: 14
WARMUP: SSH x 20 …Coach Dunn stretches and wisdom …complaints about no new material

THE THANG: Run to rock pile and get a heavy rock ! Then run to bottom of baby Everest.

10 rock curls then run up hill – 5 burpees at top
Run back down

10 rock overhead press/thrusters then run up hill – 5 burpees at top of hill.

10 rock rows then run up hill- 5 burpees at top of hill.

10 rock squats then run up hill – 5 burpees at top of hill.

5 blockees with rock – then run up hill – 20 squats at top.

Go to picnic tables

10 dips , 5 picnic table pull ups the run around light pole In center of parking lot. RRx5

Go to cloud

10 decline merkins + 10 box jumps the run around pavilion. RRx5
MARY:
Nope

ANNOUNCEMENTS:
Discussion about workout time on thanksgiving day no decision made.

COT: please keep brother Coolio in your prayers as he’s having a medical procedure this week.

The Q shared James Clears newsletter from last Thursday. jamesclear.com/3-2-1/november-21-2024

[genesis-ruck] Saucy Nuggs x2

AO: genesis-ruck
Q: Mermaid
PAX: Brick, Steam, Single (Ryan Chambers)
FNGs: None
COUNT: 4
WARMUP: Variations of back stretching

THE THANG: One bag with 75lbs plus a 60lb sandbag. We each carried the heavy for .25 miles, then stopped for PT, passed the heavy, and resumed our trek down kingston pike, over the gallaher view bridge, and back via the greenway. This was 135lbs and next we will bump up 30-40lbs as we train for the 200lb mile.

MARY: none we were late, but additional back stretching was suggested on your own

ANNOUNCEMENTS: Rucksgiving 11/30 and a litany of other things found in the newsletter or announcements tab in slack.

COT: training to be a leader, and a shameless plug for Forg3. The more we do things like read the bible, the more relevant those passages become, at least for me. As a few of us have been studying leadership, the same holds true. By studying, we are finding ourselves to be better prepared as leaders.