F3 Knoxville

Author: BackBlasts

Chest & Hills

AO: brickyard
Q: Gmail
PAX: Natty, Geppetto (Christopher Bennett), Herbie (Kortney Jarman), Spladle, Biohazard (Jay Shepherd), Simmons (Justin Creasey), Lizzy, Gmail, fast-n-easy (Nate Votta), LifeLock (downranger)
FNGs: None
COUNT: 10
WARMUP:
SSH Temp Squats
Tempo Merkins Claps: OH, Front
Tie Fighters-Arm Cirlcles toy soldiers
THE THANG:
To the planters, partner up
Cumulative goal of 200 Derkins
Alternate exercise w/ run between partners

Mosey to the HILL
Aim for 10 Burpees, Chase the rabbit.
Bernie to Railroad paint (half way)
Run to the top, mosey to bottom.
hold plank until everyone is back
Rinse and Repeat.

11s
Incline Merkins & Dips
Mosey back to shovelflag
MARY:
Flutter Kicks Hello Dollies
Capt. Thors JLOs
Light stretching
ANNOUNCEMENTS:
“Backblast App Pax Miner (/Backblast) – Why? Documents w/o, encouragement, gives Qs ideas, Accountability and Data.
F3 in the Nude – July 29th
Growruck Baseline Fit test – Aug 5th at the Quacken (Lizzy)
Ghost Flag – Need 3 from our AO to post and capture. Let’s Go!”

COT:
Time is a 0 sum game, you can’t add hours to a day. Behind every “yes” there is a looming “no”. Saying “yes” to working overtime might be saying “no” to doing something with your kids (paraphased) – Michael Hyatt – Free to Focus

trip into a deck of cards

AO: asylum-am
Q: Dung Beetle (Scott Kimsey)
PAX: Waxjob (Josh Brady), Welch’s, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Dung Beetle (Scott Kimsey)
FNGs: None
COUNT: 5

WARMUP: SSH, Tempo Merkin, Tie Fighters, Imperial walkers
THE THANG: mosey up to the overlook. used the card workout app – crunches, hops, merkins, squats, one lap. return to AO shortened round of side crunches, gas pumpers, hello Dolly’s , CDDs
MARY:
ANNOUNCEMENTS: Forg3 coming up
COT: Listen to them how to share Him!

The blackness of discipline

AO: the-project
Q: Mathlete (Jacob Platfoot)
PAX: Biohack (Andrew Ditmer), Papa Lock (Chris McCarthy), Ocho (Matt Hudson), Fire inthe Hole (Dave Duhamel), Munge (Nathaniel Bond), Comfort Zone (Colin Courtney), Rocket (dave weston), Mathlete (Jacob Platfoot)
FNGs: None
COUNT: 8

WARMUP:
hairy Rockettes, windmills, cherry pickers, LBACs, Grady corn, projectivators
THE THANG:
Mosey to each spot and do 3 sets
Fountain – 20 derkins, 20 split squats
Playground – 7 pull ups, 10 Bobby Hurleys
Pool wall – 5 wall ups, 15 gas pumpers
Parallel bars – 15 BBS, 15 Inv Rows
Bell – 10 drydocks, 20 step ups
Corners – 3 8-ct body builders and sprint
K-5 hill – 7s of squats and merkins
MARY:
no time
ANNOUNCEMENTS:
Biohack will be taking the flag on August 3rd, be there.
COT:
Why does F3 love the color Black? because black is the color of discipline. Why? Because discipline takes place primarily in secret, invisible to all others. For example, the discipline to post is founded on a thousand small decisions made during the hours leading up to it, from your dinner, to your drinking, to your sleep, to your alarm clock. By the time you make it to the parking lot, 80% of the work is already done.

Up and over – tour de fort

AO: bigball
Q: Swanson (Eli Cockrum)
PAX: G-6 (Rick Kuhlman), Wedding Singer
FNGs: None
COUNT: 3
WARMUP:

Jog 100m
15 ssh
Jog 100m
15 squats
Jog 100m
15 rockettes
Jog 100m
15 merkins

THE THANG:

The workout
– Mosey to 13th – up and over the hill – pause at the top for 5 burpees
– Mosey to James Agee – up and over the hill -pause at the top for 5 burpees
– Mosey to 16th – up and over the hill – pause at the top for 5 burpees
– Mosey to 17th – up and over the hill – pause at the top for 5 burpees

Mosey to the AO

MARY:
Ran out of time

ANNOUNCEMENTS:

COT:

You cannot be, I know, nor do I wish to see you, an inactive spectator….
We have too many high sounding words, and too few actions that correspond with them. – Abigail Adams

Accelerate July

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Huffy (Ken Hill), Drive-thru (Mikel Towe), Mayhem downrange from Chattanooga
FNGs: None
COUNT: 5
WARMUP:
THE THANG: July Accelerate Workout
30 minute timer
25 reps, run 25 yards

Here are the exercises:

– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees
When you finish the Blockees, start back at the top with curls.

MARY: boat/canoe
ANNOUNCEMENTS: F3 in the nude. Paxminer
COT: