F3 Knoxville

Author: BackBlasts

[genesis-ruck] Up/Down + No Sandbags

AO: genesis-ruck
Q: Steam
PAX: Brick, Single (Ryan Chambers)
FNGs: None
COUNT: 3
WARMUP
– BAC F: 10×4
– BAC B: 10×4
– Rockette: 10×4
– Apollo Ono: 10×4
– SSH: 25×4

THE THANG
– No sandbags
– Rucks only

Ruck up the Trade Route
– 15 elevated heel squats
– 15 merkins
– 15 chest presses
– 15 curls
Ruck around the parking lot
Ruck back down and touch the curb
Rinse and repeat

MARY
– Ruck up Moto Hill and around the pool
– SWS

ANNOUNCEMENTS
– 2nd F lunch on Friday (3/21) at Jim N’ Nicks BBQ near West Town Mall @ 12:30ish

COT
Don’t Lose Heart
2 Corinthians 4:16-18

(ESV) “So we do not lose heart. Though our outer self is wasting away, our inner self is being renewed day by day. For this light momentary affliction is preparing for us an eternal weight of glory beyond all comparison, as we look not to the things that are seen but to the things that are unseen. For the things that are seen are transient, but the things that are unseen are eternal.”

(CSB) “Therefore we do not give up.  Even though our outer person is being destroyed, our inner person is being renewed day by day. For our momentary light affliction  is producing for us an absolutely incomparable eternal weight of glory. So we do not focus on what is seen, but on what is unseen. For what is seen is temporary, but what is unseen is eternal.”

(MSG) “So we’re not giving up. How could we! Even though on the outside it often looks like things are falling apart on us, on the inside, where God is making new life, not a day goes by without his unfolding grace. These hard times are small potatoes compared to the coming good times, the lavish celebration prepared for us. There’s far more here than meets the eye. The things we see now are here today, gone tomorrow. But the things we can’t see now will last forever.”

TPQ: What is courage if there is no cost?

March You vs. You, Accelerate Your King

AO: thequacken
Q: Z-Pack
PAX: Herbie, DoorKicker (Jud), Z-Pack
FNGs: None
COUNT: 3
WARMUP:
SSH
Squat & Reach
Hillbillies
Rockettes
Baby Arm Circles
OH Claps
Michael Phelps
Ring of Fire Merkins

THE THANG:
Scene:
Football field or parking lot with at least 10 evenly spaced lines.

Equipment:
1 CMU each. Q will need a Tabata timer (preferred) or stopwatch.

The Workout:
Line up at 1st line
Start the timer.
All PAX perform each exercise for 1 full minute (no rest interval between sets).
After each 50 reps, move forward one line – but continue doing the exercise until the minute timer rolls over.
Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps).
Total duration: 15 minutes

Exercises are;
1. 1-minute of CMU OHP
2. 1-minute of CMU Goblet Squats
3. 1-minute of CMU Bent Over Rows
4. 1-minute of CMU BBS
5. 1-minute of CMU Biceps curls
6. 1-minute of CMU Lunges
7. 1-minute of Derkins (feet elevated on CMU)
8. 1-minute of CMU LBCs
9. 1-minute of CMU Triceps extension
10. 1-minute of CMU Deadlifts
11. 5-minutes of CMU Thrusters

Record 1st Round # of reps
Rest 3 minutes

Now…REPEAT the full routine – starting over with your rep count

Submit BOTH scores – Round 1 reps and Round 2 reps (scored individually, not cumulatively)

MARY:

ANNOUNCEMENTS:
Haw Ridge – March 28. Compete or relax PAX

COT:
Faith to Cross The Jordan – Joshua Chapter 3

Israel was crossing into the promised land. God tested Israel’s faith. The Jordan was in flood stage. One could easily drown trying to Cross. God told Israel that he would stop the river so that they could cross on dry ground. There was a test of their faith though. They had to take a step of faith into the flooding waters before God would stop the river. They took those first steps and God was faithful. Where do we need to take a step of faith?

Pot o Gold

AO: shamrock
Q: slappy
PAX: Crawlspace, Eliza, Squatter, Lizzy, Mermaid, Flower Pot, Gulliver
FNGs: None
COUNT: 8
WARMUP:

THE THANG:
We traveled through the campus looking for the left behind gold.

MARY:

ANNOUNCEMENTS:
Don’t forget to do your backblast

COT:
Portion of St. Patrick’s Breastplate-

Christ with me,
Christ before me,
Christ behind me,
Christ in me,
Christ beneath me,
Christ above me,
Christ on my right,
Christ on my left,
Christ when I lie down,
Christ when I sit down,
Christ when I arise,
Christ in the heart of every man who
thinks of me,
Christ in the mouth of everyone who
speaks of me,
Christ in every eye that sees me,
Christ in every ear that hear me

Follow Me

AO: the-farm
Q: Einstein
PAX: Bartman, Waxjob
FNGs: None
COUNT: 3
WARMUP:
The usual

THE THANG:
We followed the dice, and let it determine our fate

Four rounds with four exercises each in four different locations. We did…

Rd 1 Merkins Squats LBCS CDDs
Rd 2 Box Jumps, ran the Hill, Monkey Humpers, American Hammer
Rd 3 Incline Merkins, Bench Dips, Bear Crawl, Calf Raises
Rd 4 some other stuff I believe

MARY:
Peter Parker’s, Freddy Merkeries, LBC

ANNOUNCEMENTS:

COT:

Instead of going through life letting random people you “follow” fill your mind, choose to follow Jesus instead

Matthew 16:24 ESV
[24] Then Jesus told his disciples, “If anyone would come after me, let him deny himself and take up his cross and follow me.

March Madness

AO: brickyard
Q: Natty
PAX: Gordie, Spellcheck, Switchgrass (Stacy Clark), fast-n-easy (Nate Votta), Otis, Bail Bonds, Natty, Jim Norris, DoorKicker (Jud), Sugar Smacks
FNGs: None
COUNT: 10
WARMUP: Boogaloop, Good Morning Abbeys, shoulder taps, Moroccan night clubs, army cherry pickers, tempo sqts, Thai fighters, windmills, cherry pickers, 21’s with 10 penalty burpees

THE THANG: run to bank and do 25 mogul curb hops then bear crawl around ATM, mosey to coffee shop lot and perform 10 man makers IC, run to Norms Hill do 20 big boys at base, sprint to top do 25 mkns, repeat x 2 then squats at top of hill until 6 is up. Run to back high school lot and partner up. One grabs two bricks whilst the other grabs a basketball. Bball dude dribbles down the lot and back while the brick man does OH press, exchange until 400 oh presses complete. Then run to track and do one lap. Hit the end zone and bear crawl to the 50 yd line, then broad jump 25 yds and lunge the last 25 yds. 6 performs flutters, Bruce lees and Tuesday mornings until last man arrives. Mosey to bleachers and run them, go through tunnel and hit the wall for some Australian nut knockers. Return almost to AO and hop on top a bollard. Do 50 elevated monkey humpers, then 25 fast-n-easy (Nate Votta) cherry pickers, then do some elevated gas pumps. Hit the wall for a one min walk sit

MARY: captain thors, Bruce Lees, crawl up leg sit ups, flutter 8’s

ANNOUNCEMENTS:haw ridge on 3/28 sign up!

COT: Life is a one time offer, use it well