F3 Knoxville

Author: BackBlasts

Show Up! You vs You aka The Murph

AO: juco
Q: Butterknife
PAX: Ike, Mailbox, Fetch, Love Shaq, Guardrail, Windex, Starlink, Lt. Dan, Erector, Data, Butterknife
FNGs: None
COUNT: 11
WARMUP:
High kicks and high heels. Mosey to the starting line.

THE THANG: The Murph Challenge
Run 1 mile
100 pull ups
200 merkins
300 squats
Run 1 mile

MARY:

ANNOUNCEMENTS:
Hardship Hill tomorrow. You can participate, come out and cheer others on, or donate to the Wounded Warriors Campaign.

COT:
You know there have been a lot of times when I have not enjoyed what we were doing out here. Sometimes it’s due to injury, sometimes it’s due to lack of sleep, sometimes it’s due to poor decisions the night before, sometimes it’s due to illness, and sometimes it’s just hard!
Sometimes it’s a combination of all these things. But I’ve never regretted it afterwards!
And I feel like I always leave better. Thank you guys for pushing me and allowing me to push you. Just show up! Mentally, physically, spiritually, for your family, your jobs, your church, show up! Whether you feel like it or not, it will become a habit and we need men like you!

Out and Back

AO: shamrock
Q: Eliza
PAX: Mermaid, slappy, Stitch, Fabio (Joe Hamilton), Lizzy, Voodoo, MacGruber, Anchorman, Skidmark, Eliza, Flower Pot, Gringo, Mocha
FNGs: None
COUNT: 13
WARMUP: Cherry pickers, various stretches, baby arm circles

THE THANG: Divide into 2 teams. There are 6 stations placed randomly around campus. Each station has two envelopes containing exercises for Team 1 and Team 2. Each team rolls a die, finds the corresponding number clue has to
Travel to that location, complete the exercises and return to the flag. Repeat until all 6 stations have been hit.

Station 1: under the overhang where we meet when it rains: 25merkins, 25 mtn climbers (2ct), 25 LBCs, 25 flutter kicks (2ct)

Station 2: picnic pavilion: 20 step ups each leg, 25 dips, 25 big boys, 20 swing pull ups

Station 3: CMU pile: 25 curls, 25 overhead press, 15 swings, 10 blockies

Station 4: at the church door: 15 imperial squat walkers, 10 lunges each leg, 10 friendship merkins

Station 5: Jesus statue: 15 step ups each leg, 60 second walk sit, 25 Freddie Mercurys (2ct) 15 plank jacks

Station 6: shamrock on the 50 yard line: run the bleachers 1 time through.

Final station at flag : 2 burpees each
MARY: no time

ANNOUNCEMENTS: hardship hill, one Knox soccer game 6/13

COT: what does it mean when someone says “you have a lot of potential?” What are some things that keep you from reaching your potential? How do we fight our way around those obstacles and start living up to our potential?

Do The Hard Things

AO: the-equalizer
Q: Blindside
PAX: Ribbed (Joshua Sagraves), Madoff, Snowbird, Mouthwash, Bookman, Swimmies (Nathan Chesney), Smithers, Blindside, Tinactin
FNGs: 1 Tinactin
COUNT: 9
WARMUP:

Ribbed’s Patented Warm-up: 1 Squat

THE THANG:
The Snake
5 Stations, 3 exercises per station, 5 rounds, Deescalating # of Reps. Mosey to each station, Mosey back to 1st station after completing the 5th station. Do exercises again doing the next lowest # of reps.

The Stations/Exercises/Reps:
1. Dock
1. CCD, BBS, Mountain Climbers
2. 25, 20, 15, 10, 5 reps
1. Rockpile
1. OH Press, Rows, Curls
2. 20, 16, 12, 8, 4 reps
1. Bathhouse
1. Pull-ups, LBCs, Wide Merkins
2. 15, 12, 9, 6, 3 reps
1. Splash Pad
1. Dips, Derkins, Imperial Squat Walkers
2. 10, 8, 6, 4, 2 reps
1. Top of the World
1. Lunges, Apollo Onos, Burpees
2. 5, 4, 3, 2, 1 reps

MARY:
Fellowship Mosey return to Shovel Flag

ANNOUNCEMENTS:
Hardship Hill, Ribbed is the new Comz Q

COT:
I don’t like this workout. It is just enough running to tick you off. But I had a conversation yesterday with a friend that I preferred golf over tennis because “My cardio isn’t up for tennis right now.” After I said that, I immediately planned to do this Q because I didn’t like that I said it.

Do the hard things! Do the right things!

[lostpearls] Strictly Ruck Only

AO: lostpearls
Q: Bail Bonds
PAX: flyball, 30 second warning
FNGs: None
COUNT: 3
WARMUP:
Squat Walkers, Seal Claps, LBACs, Cherry Pickers

THE THANG:
Ruck

MARY:
No time

ANNOUNCEMENTS:
Hardship Hill tomorrow!
F3 Dad Camp in August

COT:
Discipline does NOT equal Freedom!
You can’t mimic what someone else does and find freedom in that discipline. You have to find discipline in your own identity to find freedom.

Alladin lost

AO: the-farm
Q: Pew-pew
PAX: Aladdin, Einstein, Lightweight, Pew-pew
FNGs: None
COUNT: 4
WARMUP: usual

THE THANG: ultimate frisbee then ultimate slammo

MARY:no time

ANNOUNCEMENTS: hardship hill

COT:treasure the time with your family. Never know what tomorrow brings