F3 Knoxville

Author: BackBlasts

Tabata Tan in the Snow

AO: the-farm
Q: Choir Boy
PAX: Choir Boy
FNGs: None
COUNT: 1
WARMUP: Check

THE THANG: Tabata workout in the Tanning Bed. 8 rounds – 20 seconds on, 10 seconds off. After each 8 rounds of the exercise, walk around the tanning bed (the footing in some spots was too questionable for a mosey. The exercises were: squats, merkins, calf raises, curls (w/ 25-lbs weight plate), LBCs, overhead presses (with the weight plate), and American hammers.

MARY:
ANNOUNCEMENTS:
COT:

Shoveling Snow. Lots of it.

AO: asylum-am
Q: Gibbler
PAX: Gibbler
FNGs: None
COUNT: Me myself and I
WARMUP: shoveled snow in the morning
THE THANG: shoveled more snow in the afternoon and evening. Lots of it. Like a snow globe.
MARY: snow shoveling is good for the abs. Like never ending wood choppers.
ANNOUNCEMENTS: snow is awesome and we should enjoy it.
COT:I need a tractor and snowplow.

Blown Away

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Natty, Spellcheck
FNGs: None
COUNT: 3
WARMUP: SSH, LBAC, Tempo Squats, Stretching

THE THANG:
Modified workout
Deck of Cards
Aces – Burpees
Hearts – Merkins
Spades – BB
Clubs – Squats
Diamonds – Lunges

To the track
1 HIM carried Sand Bag around track while
Others did exercises and ran to catch up with sand bag and then did a handoff

Exercises 20 reps:
Merkins
BB
Squats

MARY:
Flutter kicks, Freddie mercury’s, hello dolly’s, Bruce Lee’s, Superman, J-Lo, side crunches

ANNOUNCEMENTS:
COT: “opportunity is missed by most people because it is dressed in overalls and looks like work” – Thomas Edison

Slum Run

AO: asylum-am
Q: Gibbler , Cosmo 2, Hot Tub (John Muller)
PAX: Cosmo 2, Gibbler, Hot Tub (John Muller)
FNGs: None
COUNT: 3
WARMUP: running
THE THANG: running some more. 5 miles of it while hearing stories about guilty people.
MARY:
ANNOUNCEMENTS:
COT:

Park to Park Ruck

AO: thequacken
Q: Z-Pack
PAX: Gmail, FixerUpper
FNGs: None
COUNT: 3

WARMUP:
Rucked a lap at Fountain City Park as we usually do for a ruck.
THE THANG:
We shuffle-rucked from Fountain City Park to Adair Park. It was about 3.7 miles. The shuffling/slow jog got us back on time.
MARY:
no
ANNOUNCEMENTS:
Convergence at big ball next Saturday. Come early at 6am for a pre-ruck with @Z-Pack, @FixerUpper, and @Lizzy

COT:
Prayed for safe, blessed traveling