F3 Knoxville

Author: BackBlasts

Earn the moniker of a man

AO: asylum-pm
Q: Piston
PAX: Crash Dummy, Piston, Brick, Lilydipper, Lizzy, Dain Bramage (Will Olson), Colonel (Alex Wallace), Pele (Jon Lindberg), Curveball, Drum Major, Rooney(Carl Whipple), Fist Bump, Josh Hughes aka Gargoyle
FNGs: 1 Josh Hughes aka Gargoyle
COUNT: 13
WARMUP: Projectovators, Tennessee Rockin Chairs, Squats, Merkins, Cherry Pickers, Shoulder Burn

THE THANG:
Divide into 2 groups rotating between two workouts
Workout 1:
15 minute AMRAP
8 Burpees
9 Heels to heaven
73 SSH

Workout 2:
15 Minute AMRAP:
10 Merkins
17 Shuttle Runs
51 Squats

MARY: 2 Minutes of Undertakers

ANNOUNCEMENTS: Someone needs to pick up a Q; named FNG Gargoyle.

COT: To earn the moniker of man, regardless of age, we are called by God to do 3 things: work, protect, and love.

God called Adam to do this, even before sin entered the world. It is a man’s responsibility and duty to earn that moniker daily.

Ruck ‘til You Drop

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

THE THANG: Ruck for 4.4 Miles

MARY: Circled the lot to kill time

ANNOUNCEMENTS: N/A

COT: Bunny said not to procrastinate & that’s why he grabbed the Q at the last minute. Thanks for leading the PAX Bunny

10/40

AO: bigball
Q: Swanson
PAX: Duggar, G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), PDA (Joe Mynatt), Postman (Scott Colby), Swanson, vanilla, Smalls
FNGs: 1 Smalls
COUNT: 8
WARMUP: we did

THE THANG:
Run lap
10 merks
40 squats

Run lap
20 merks
30 squats

Run lap
30 merks
20 squats

Run lap
40 merks
10 squats

Rest

Run lap
10 BBS
40 straight leg lifts

Run lap
20 BBS
30 straight leg lifts

Run lap
30 BBS
20 straight leg lifts

Run lap
40 BBS
10 straight leg lifts

MARY:
2 sprints all out

ANNOUNCEMENTS:
None

COT: currently read. Very good!
Far Beyond Gold: Running from Fear to Faith https://a.co/d/1QpWJZV

Q10 Doubles

AO: the-equalizer
Q: Headgear
PAX: Blindside, Cheney, Headgear, High Heels, Ice Cold, Madoff, mouthwash (Mike), Smithers, Snowbird, Stripped
FNGs: None
COUNT: 10
Warm up:
20 SSH
20 Tie fighters each way
15 Grady corns
4 Cherry pickers

Doubles dice game with a lap on the 10s

Mary- 1 minute of glute bridges

2 song thoughts:

First song: I’m so blessed by CAIN. “On my best days, I’m a child of God, and on my worst days, I’m a child of God.”

(Here’s a cover of the song recently posted by my alma mater that I’ve been jamming this weekend https://youtu.be/TfkITY6wKng)

Second song is from Frozen—“We’re not saying you can change him, cause people don’t really change.”

I really don’t like that line, and am reminded of the story of prison warden Clinton Duffy. During the 1940s and 1950s, Warden Duffy was well known for his efforts to rehabilitate the men in his prison. Said one critic, “You should know that leopards don’t change their spots!” Replied Warden Duffy, “You should know I don’t work with leopards. I work with men, and men change every day.”

There are examples in the scriptures of people making this kind of change—think Jonah, Saul of Tarshish. Also some good examples in literature— Ebeneezeer Scrooge, the grinch, etc.

In my life, the key to making lasting changes is Jesus Christ. He will heal you from sin as you repent. He will heal you from sadness and fear. He will heal you from the wounds of this world.

Whatever questions or problems you have, the answer is always found in the life and teachings of Jesus Christ.

The Lord needs better men, so let’s rise to His call! I’ve seen in my life that He will give us the power, stamina, and resources we need to enable whatever changes we need to make to follow Him.

[westhillsotb] Extortion 17 Hero WOD

AO: westhills-ruck-otb
Q: Steam
PAX: Brick, Mermaid
FNGs: None
COUNT: 3
WARMUP:
– Michael Phelps: 10×4
– Cherry Pickers: 10×4
– Rockette: 10×4
– Mountain Climbers: 10×4
– SSH: 10×4

THE THANG:
— Extortion 17 Hero WOD —
8 Rounds For Time:
– 8 Sandbag Thrusters
– 6 Upright Rows with Knee-ups 
– 11 Squat Jump Over Sandbag
– 400m Sandbag or Ruck Carry AFAP
– Standard Sandbag 60#/40#

On August 6, 2011, the final flight of Extortion 17 resulted in the single deadliest incident for the US military during the War in Afghanistan. When the Boeing CH-47D Chinook helicopter was hit, all on board were instantly killed. The resulting crash killed 31 Americans on board including 17 US Navy SEALs. Extortion 17 represents the greatest single-incident loss of American lives in Operation Enduring Freedom – Afghanistan.

Learn more here: www.navysealmuseum.org/extortion17

ANNOUNCEMENTS

– No official AO name decided upon — I will send a message in the channel later today with more info and details.
– A decision will be made on Wednesday in preparation for the launch on 9/2
– Official AO launch next Monday!
– 7am – 8am
– Coffeteria post-COT

COT
Discussion about naming the AO, the importance of name, the sermon on gender at Fellowship yesterday, and the men who were KIA in Extortion 17.
– We always have the least amount of compassion for the things we don’t struggle with. We always have the most amount of compassion for the things we do struggle with.
– There is a weighty-ness to what we’re doing here at this AO — that goes much deeper than just rucking, strength training, or conditioning.
– Honor the heritage.