F3 Knoxville

Author: BackBlasts

EMOM and the Ladder

AO: the-equalizer
Q: Blindside (Davis Bodie)
PAX: Mark Bowen, Ribbed (Joshua Sagraves), Headgear, Tonka (Andrew McDonald), High Heels (Henry Ritchie), Snitch (Cory Beilharz ), Madoff (Daniel Hereford), Blindside (Davis Bodie), Nugget (Connor Cliburn)
FNGs: None
COUNT: 9
WARMUP:
SSH IC x20 | TIE-Fighters IC x10 EW | Tempo Squats IC x10 | Cherry Pickers IC x5
THE THANG:
Mosey to the NEW & IMPROVED EQUALIZER SPLASH PAD for two rounds of 8 sets of EMOM (Every Minute on the Minute)
After some technical delays by the Q, we got going with:
Round 1: 10 step-ups/jump ups | 10 Incline Merkins | 10 Squats
Round 2: 10 single-count SSH | 15 Dips | 20 single-count Freddie Mercury
~Mosey to Rock Pile, quick EH of some fishermen (it didn’t take), and a Ladder~
After each round, run up the ramp and back around
Round 1: 5 Goblet Squats
Round 2: 5 Goblet Squats, 10 Triceps Ext.
Round 3: 5 Goblet Squats, 10 Triceps Ext., 15 Curls
Round 4: 5 Goblet Squats, 10 Triceps Ext., 15 Curls, 20 single-count Mountain Climbers
PICK UP THE SIX
Round 5: 20 single-count Mountain Climbers
Round 6: 20 single-count Mountain Climbers, 15 Curls
Round 7: 20 single-count Mountain Climbers, 15 Curls, 10 Triceps Ext.
Round 8: 20 single-count Mountain Climbers, 15 Curls, 10 Triceps Ext., 5 Goblet Squats

MARY:
Fellowship Mosey that turned into a regular Mosey back to shovel flag

ANNOUNCEMENTS:
~F3 in the Nude this Saturday at the Cove Park (See @Ribbed’s post later today for signups)
~PAXMiner and Slackblasts go live TODAY!
~OnStar, Steam, & Blindside were on the ‘Stuff Worth Trying’ podcast from the F3Nation Family of Podcasts last week, talking about our recent ‘State of the Region’ videos. Check it out!

COT:
CONSISTENCY
Whether it is posting regularly, or getting back into a routine that you have fallen away from, one of the best thing for your life is being consistent. Consistent in your King, your Queen, your M, your Mammon, etc. Whatever it is, consistency is KEY.

Legacy (You vs You Metric 1)

AO: juco
Q: Commission (Adam Wilson)
PAX: 5K (Derren Burrell), Base Salary, Booster (Les Fout), Commission (Adam Wilson), Data (Joey Tipton), Erector (Jason Champion), Fetch (Joel Moran), Guardrail (Brandon Brown), Waffles (Pedro Da Silva), Wanderer (Dave Staab), Windex, Shrubbery,Hall Pass,Messy Hobbs, Elf
FNGs: 1 Elf
COUNT: 15
Warm up
SSH x 25 (4 count)
Cherry pickers x 5 (4 count)
Tempo merkins x 10 (4 count)
Tempo squats x 10 (4 count)

The Thang:
Metric Workout #1
(Every man will need 1 CMU)

Set a timer for 30 minutes.
Complete as many cumulative reps as you can in that time.

The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.

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.

It will look like this:

25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.  

Once through the entire circuit is 525 reps (burpees do not count toward total).

How many cumulative reps can you complete?

MARY:
Flutter kicks and snow angels while the 6 caught up to the group during the Nosey back to the flag.

COT:
Last Thursday I hosted the young professional group from church. There were approximately 28 of them in my home. I loved seeing the good time they were having and the depth of relationships between them because this is the group that my wife and I started 12 years ago and that we stepped out of 5 years ago. The group has had its share of struggles with participation since we left but it has great momentum now and will be a spiritual blessing to each of them as they age as well as to the church. I see it as a spiritual legacy for me.

3 John 1:4 ESV
I have no greater joy than to hear that my children are walking in the truth.

What is your legacy? What will you leave behind if anything? Will it be with family, work, history and or the church?

Something for everyone

AO: shamrock
Q: Tailhook (Max)
PAX: Oscar Meyer (Brett Harris), Betty (Tyler Alexander), Eliza (Kevin Parrott), Toretto (Larry Seufert), Tailhook (Max), Stitch (Brad Ware), Voodoo (Eric A), Skidmark (Brad Coulter), Curry (Steve Coy), Honeydew (Jason Childers), Baby Boomer (Norm Vaughn), Mermaid (Bradley Roberts), slappy (Nathan Evers), Freefall
FNGs: None
COUNT: 14
WARMUP: yoga style
THE THANG:

50 twinkle toes x2
40 merkins x2
20 squats
10 burpees x3
50 dips
40 American hammers
20 big boys
50 Rocky Balboas
40 step ups
30 heels to Heaven
20 Dive bombers
2+ mile running combined
MARY: none
ANNOUNCEMENTS: Dunes in the nude
COT:Recognize your fears and crush them.

Sweat Around The Clock

AO: thequacken
Q: Z-Pack (Brian Brockman)
PAX: Lizzy, Road Block, Tenderfoot, Secret Garden
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigodas
Quad Stretch – Flamingo
Merkin Jacks IC
Michael Phelps
Tricep and Shoulder Stretching
Mountain Climbers IC
Mosey lap around the Church

THE THANG: Sweat Around The Clock
PAX starts at center of a clock face. Movements are to 4 spots on the dial – 12 o’clock, 3, 6, and 9. Distance from center to perimeter was about 15 yards.

12 O’clock –
Movement: cmu farmers carry Exercise on perimeter- cmu squat overhead pressure x 15 reps
Exercise back in center- flutter kicks 4ct x 10 reps

3 O’clock –
Movement: broad jump
Ex on perimeter- merkins x 30
Ex back in center- dead bugs 4ct x 10 reps

6 O’clock –
Movement: murder bunnies
Ex on perimeter- cmu squirrels x 15 reps
Ex back in center- heals to heaven x 25 reps

9 O’clock-
Movement: bear crawl
Ex on perimeter- man makers x 15 reps
Ex back in center- big boys x 25 reps

After completing “an hour on the clock” jog a lap and repeat another “hour” until time is up.

MARY: none
ANNOUNCEMENTS: F2 opportunity with Asylum guys.
Go Ruck quarterly ruck assessment is the first Saturday in August.

COT: Encourage and Honor people in your life. Romans 12:10 “Love one another with brotherly affection. Outdo one another in showing honor.”

It is good to encourage and honor one another. It is good to do this in the different areas of our lives – at church, at home, at work, and here with our F3 brothers.

I will now take this opportunity to encourage you all, the Quacken PAX. From my experience since the beginning of the year, F3 is a good thing. I’d wager it’s been a good thing in your life as well, and so I encourage you that you are doing well by coming out and making your attendance regular. I’m thankful for the PAX in general accountability that I receive from the group. Knowing that somebody is going to be here every Monday and Wednesday leading a workout makes all the difference. My health and fitness have improved. I’m thankful to the PAX for the new friendships that I’ve made, and how we’re able to share our lives with each other especially with conversations during the Friday ruck. And, I’m thankful for the thoughtful, helpful words that the Q’s from the PAX share. I thank you all in the positive difference you make by showing up and being part of this F3 thing.

Specifically I want to honor Lizzy, Fixer Upper, and Wedding Singer. Here at the Quacken AO they Q frequently. Fixer Upper is QIC of Quacken AM and Lizzy is in over Quaken PM. It takes time and effort to lead these things and I’m thankful that they are doing it. As you probably know Q-ing a work out means planning, which that takes time and thought. Wedding singer Qs AM and PM workouts at the Quaken all-the-time. Its evident by his creative, fun Q’s that he is putting in work. He is investing in us and I am thankful for it.

That’s my word take opportunities to encourage and honor folks in your lives.

Rocky Suicides

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Abort (Jeremy Loftis), Postman (Scott Colby), Wedding Singer, Z-Pack (Brian Brockman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), third wheel, trip, 3 more that I can’t remember names of
FNGs: None
COUNT: 11

WARMUP:
SSH, Arm Circles, Shoulder Taps, Michael Phelps, Rockettes, Tempo Squats, Hamstring Stretches

THE THANG:
Amphitheater: 10x Box Jumps, Incline Merkins, BBS, Decline Merkins, and Rows
Did the same as above at benches between the amphitheater and bridge minus the rows

Toe Tap Bear Crawl across the Bridge over Cumberland

River Lot: Suicides with a large rock at the start and 4 cones, exercises at each cone for 5, 10, 15, and 20 reps depending on cone and 3 reps with rock each return to starting point
Round 1: 3x Blockees at start and BBS at cones
Round 2: 3x Thrusters at start with Merkins at cones
Round 3: 2x Combo Merkins at start with Squats at cones
Round 4: 3x Bent Over Rows at start and CDD at cones

MARY:
none

ANNOUNCEMENTS:
none

COT:
Also none. Cut the workout a bit short so we could go pick up Third Wheel from the lot by the river who had hurt his back. The word will be that the wellbeing of the guy next to you is more important than anything you have planned for the day.