F3 Knoxville

Author: BackBlasts

Kraken to Wallball

AO: the-farm
Q: Choir Boy
PAX: Bartman, Aladdin, Einstein, Choir Boy
FNGs: None
COUNT: 4
WARMUP: Usual, plus we had to wait on Einstein to tie his shoes

THE THANG: Kraken around the basketball court – 6 stations – 10 burpees, 20 lunges, 30 CDDs, 40 LBCs, 50 merkins, and 60 squats. We were supposed to reverse the Kraken, but the rain set in, so we called an audible to wallball under the Tanning Bed for the last 15 minutes or so – burpees for each point given up and squats for each point scored.

MARY: Flutter kicks x 50 (4 ct)

ANNOUNCEMENTS: Hardship Hill

COT: The key is not to learn how to avoid sin but to love God so much that you don’t want to sin and don’t even think about it.

[genesis-ruck] Q2 2025 GORUCK BFF Test

AO: genesis-ruck
Q: Steam
PAX: Unibráu (Nick Robinson), Single (Ryan Chambers)
FNGs: None
COUNT: 3
WARMUP
– Rockettes: 10×4
– Baby Arm Circles-F: 5×4
– Baby Arm Circles-B: 5×4
– Stretch what you need OYO

THE THANG
GORUCK’s Baseline Functional Fitness Test (BFF)
– 1-mile timed ruck
– 2 minutes of sandbag burpees
– 200m timed suitcase carry
– 2 minutes of hand-release merkins

MARY
– Ruck up Moto Hill, around the pool, back down to the flag
– Core 4: 25×4 LBCs, Flutter Kicks, American Hammers, Gas Pedals
– Stretching Cool Down: The IT Department, Money Stretch, arms/chest, Willie May Hayes, Cherry Pickers

COT
May the 4th Be With You
(Pic below)

A different take on this phrase rather than just the Star Wars lens. A buddy of mine sent this to me yesterday and I loved it.

Star Wars highlights with broad strokes this idea of “good vs. evil” and “lightness vs. darkness” and there are an incredible number of parallels for us in our daily walk as believers.

Daniel 3
“And these three men, Shadrach, Meshach, and Abednego, fell bound into the burning fiery furnace. Then King Nebuchadnezzar was astonished and rose up in haste. He declared to his counselors, “Did we not cast three men bound into the fire?” They answered and said to the king, “True, O king.” He answered and said, “But I see four men unbound, walking in the midst of the fire, and they are not hurt; and the appearance of the fourth is like a son of the gods.””
‭‭Daniel‬ ‭3‬:‭23‬-‭25‬ ‭ESV‬‬
bible.com/bible/59/dan.3.23-25.ESV

Walk around as freed, unbound men – knowing there is always another with you.

Cradle of Country Music Christening

AO: bigball
Q: vanilla
PAX: Huffy (Ken Hill), vanilla, G-6 (Rick Kuhlman), Cannon Ball (Sam Crockett), Cornhole, Drive-thru (Mikel Towe), Passport (Ryan Matthews), Miracle Mile, Mellow Yellow
FNGs: 1 Mellow Yellow
COUNT: 9
WARMUP:

THE THANG:
Mosey to Cradle of CM Park Sculpture

5 Burpees
10 BBs
15 Derkins
20 AmHam

Bear crawl through sculpture to next station

5 Wine Mixers
10 Incline Merks
15 Step Ups (LR=1)
20 Dips

Run down hill to 3rd station
5 Get UPS
10 T Merks
15 Jump Squats
20 Leg Lifts

Rinse Repeat

MARY: Coupons
20 Curls, Tris, Front Raise, OHP

ANNOUNCEMENTS:

COT:

let’s go to Ruckenbach Texas…

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Tropicana, Gibbler, Farley, bluebird, Maddie, Rugby 🐕
FNGs: None
COUNT: 5
WARMUP: sniffed each other’s buttcracks (Maddie and Rugby)

THE THANG: 4.623 miles including a Grey Cup sighting who was walking with an old pal of mine

MARY: Cinco (Scott McGuire) es muy queso grande

ANNOUNCEMENTS:

COT:

[the-pulpit] Just Another Heavy Lift Day

AO: the-pulpit
Q: Betty
PAX: Kevin (Miss Piggie), Leland Robbins (Geiger), Voodoo, Ike, Jim Norris, Sawdust
FNGs: None
COUNT: 7
WARMUP: Got the blood flowing to all the right places of the body, then ran to the top of Mt. Sinai

THE THANG: Employed battle buddies for stations to lift heavy things for 2 minute AMRAP and then switched stations. Stations included:
– 100-lb medicine ball lifted over the tennis court net (I really need Rougarou to come back and claim his ball)
– 80-lb sand bag for a plank electric slide
– 40-lb sand bag for a blockee toss over your head
– 30-lb plate for kettle bell swings
– And then just a random burpee station

MARY: Just some ab work to round out the day.

ANNOUNCEMENTS: N/A

COT: Wisdom was imparted by Betty for all to share.