F3 Knoxville

Author: BackBlasts

Go Forward in Hope

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Madoff (Daniel Hereford), ExciteBike (Micah Stair)
FNGs: None
COUNT: 3

WARMUP:
SSH IC x 20
Tempo Squat IC x 10
Tempo Merkin IC x 10
Butt Kickers
Prime Times
Cherry Pickers (DogPound Style)
THE THANG:
Mosey to Boat
Ascending Merkins and Squats at each light pole with 1 burpee – up to 15

LBC x 50
Flutter x 50

Cone work up Matterhorn
1 Body Builder at each Cone

Run to Cone- Body Builder
run back to to first Cone, then run up 2 cones – Body Builder
run back 1 Cone, the. up 2 cones

Repeat for 12 cones finish with a sprint to top and one celebratory Bodybuilder

Backbone – 1 pull up 5 knees to chest or toes to bar x 5

50 – Reverse Crunches
50 – Penguins

Mosey back to AO

MARY:

Hip Stretch

ANNOUNCEMENTS:

Brolympics

COT:

We talked a lot about Q-101 and the importance of planning a hard Q. We’re men who like a challenge and want to push ourselves.

We also talked about how prosper has been used to mean financial gain. When the word was designed to mean, to go forward in hope.

Therefore, the opposite of Hope is not to be poor, unless you are poor in spirit.

The opposite of Hope is Despair.

Go forward in Hope!

It’s the foundation of our faith!

[downrange] Ladders to the Winners Circle

AO: downrange
Q: Sawdust
PAX: Sawdust, Miles Davis, Pele Blance, Webelos & (I can’t remember)
FNGs: None
COUNT: 5
WARMUP: SSH & other things
THE THANG: Ladders & Moseying
MARY: Ring of Fire with Abs
COT: “He who is serious about his sin is holy” – from Miles Davis sermon notes. Memorizing scripture is part of his devotional time.

I didn’t Q, but Miles Davis did. I just don’t know how to tag him on this channel.

8 CMU stations

AO: the-equalizer
Q: Ribbed
PAX: Blindside, Stripped, Ice Cold, Madoff (Daniel Hereford), Podium, Smithers, Bookman, Ribbed, Snowbird
FNGs: None
COUNT: 9
WARMUP:
mosey to the smoke house
THE THANG:

8 stations on the tennis court everyone pick one.
Perform each exercise for 1 minute, then rest for 30 seconds before moving to the next exercise. Repeat the circuit twice.

CMU squats
CMU lunges with a twist
CMU deadlifts
CMU rows
CMU presses
American hammers
CMU thrusters
CMU swings
MARY: no time
ANNOUNCEMENTS:
brolypics nov 4

COT:
remember the golden rule, that our savoir said :

Do to others what you want them to do to you. This is the meaning of the law of Moses and the teaching of the prophets.

— Matthew 7:12

Rampart April/October Metric

AO: rampart
Q: Wingman
PAX: Lucille (Austin Williams), Feeny, Outnumbered, Porthole, Wingman
FNGs: None
COUNT: 5
WARMUP:
(4) SSH, (10) Tempo Merkins, (10) Tempo Squats, (8) SSH, (6) WMH, (5) Cherry Pickers, (12) SSH, Run to sign then to cones
THE THANG:
Part 1: RUN
10 minute timer
Start the timer, then…
Run from Line 1 to Line 2 (~10 yards) and back to Line 1
Run from Line 1 to Line 3 (~20 yards) and back to Line 1
Run from Line 1 to Line 4 (~30 yards) and back to Line 1
That is 1 rep
Rinse and repeat as many times as you can in the 10 minutes.
1 minute rest
Part 2: AMRAP
3×2 minutes timer
Count the total number of reps (cumulative, not individual)
Start the timer, then…
2 minutes AMRAP SSH
(no rest)
2 minutes AMRAP High Knees (count 1 leg)
(no rest)
2 minutes AMRAP mountain climbers (count 1 leg)
3 MINUTES REST AND RECORD 1st ROUND # OF REPS

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

Submit four scores: Round 1 run reps, Round 1 AMRAP reps, Round 2 run reps, and Round 2 AMRAP reps
MARY:
no time
ANNOUNCEMENTS:
Nov. 4th Brolympics looking for good turnout for Rampart/ROCO
Dec. 9th official starfish, we all have our respected locstions for bestdown pain….i mean fun.
COT:
2 Corinthians 13:5
Examine yourselves, whether ye be in the faith; prove your own selves. Know ye not your own selves, how that Jesus Christ is in you, except ye be reprobates?

With a metric evwry month. 1st F challenges to complete daily, no weight watching competition. all is fantastic but our we taking the same amount of effort into examining ourselves spiritually? Are we testing our faith and our relationship as hard as we are our physical bodies and fitness?

All You Can Ruck Tuesday #1

AO: shamruck
Q: Eliza
PAX: Glamper, Mermaid, Betty, Brick, Dumpster Dive, Eliza, Imaginary, Photograph, Ribbed, The Situation, Tonka, Toretto, Mailbox
FNGs: None
COUNT: 13
WARMUP: Ruck to Track
THE THANG: Ruck as fast as you want as much as you want as heavy as you want with whoever you want for 45 minutes
MARY: none
ANNOUNCEMENTS: Brolympics, Ruck GTE training,
COT: “People may hear your words, but they feel your attitude” – John Maxwell