F3 Knoxville

Author: BackBlasts

[genesis] No Excuses

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AO: genesis
Q: Single (Ryan Chambers)
PAX: Christian, Lizzy, Steam
FNGs: None
COUNT: 4
WARMUP: Leg Swings, Knight Stretch, Band Pullparts

THE THANG:

1 mile ruck under 15 mins

4 rounds

1. 10 Ruck HR Merkin
2. 20 ruck reverse lunge (10 each side)
3. 15 Ruck Deadlifts
4. 10 Ruck pull thru
5. 15 Ruck Pullovers

1 mile ruck try to beat first time

MARY: Ruck Back to Flag

ANNOUNCEMENTS: See Slack

COT:

Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.” — Colossians 3:23

Excuses are easy. Discipline is rare.

We live in a world full of reasons to sit down, slow down, or give up. But when you know who you’re ultimately working for—the excuses stop. We don’t train just for fitness—we train to be men of purpose, responsibility, and faith. Men who show up even when it’s hard. Especially when it’s hard.

The Full Monty

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AO: thequacken
Q: Z-Pack
PAX: Shotgun, DoorKicker (Jud)
FNGs: None
COUNT: 3
WARMUP:
Regular warmup stuff

THE THANG:
The Full Monty is 9 reps with a cmu to make up 1 rep. It is designed to give you a full body exercise. The 9 reps are
1-2 – plyo merkins on the cmu, left and right
3 – incline merkin on cmu
4 – dead lift
5 – bent over row
6 – goblet Squat
7 – curl
8 – thruster
9 – OH Press

For the workout we did 9 reps of 1-9 above. I also threw in 10 SSH on a 4 ct or some Bernie distance, alternating between each if the cmu exercises.

MARY:
Superman
Flutter Kicks

ANNOUNCEMENTS:
Nothing new

COT:
Psalm 23

Ultimate OTB

AO: the-farm
Q: Lightweight
PAX: Bartman, Einstein, Pew-pew, Mayberry, Waxjob, I-Beam, Monstar, Charger, DoorKicker (Jud), Sugar Smacks
FNGs: None
COUNT: 11
WARMUP:
We did
THE THANG:
Ultimate Frisbee
1 merkin on drops, 5 squats if scored on
MARY:
Stretching

ANNOUNCEMENTS:

COT: Coffeteria

Dirty Dozen

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Bail Bonds, Otis, flyball, Appleseed, Spellcheck, Chuck, Strings, Bruce Lee
FNGs: None
COUNT: 9
WARMUP:
SSH, arm circles, cherry pickers, tempo merkins, stretching

THE THANG:
Dirty Dozen – 3 rounds

Stations
BB
Slam ball
OH throw
Dead lift
SB throws
Squats/lunges
Merkins
Curls
Tris
Rope pull
Kettle bell swings
High pulls
Boogaloop

Round 2, 3

ANNOUNCEMENTS:

COT: leave your legacy.
“It’s NOT how long YOU live. It’s how YOU choose to live YOUR life.”

Saturday Cone Beatdown

AO: bigball
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), Duggar, Passport (Ryan Matthews), Pigskin (Gwinnett Region), Neon, Lightweight
FNGs: None
COUNT: 7
WARMUP: SSH, Arm circles, tempo Merks and squats, Willie mays Hayes, imperial walkers

THE THANG:
L&N Coupon Pile

1min each
Curls
Triceps
Front Raises
Goblet Squats
Reverse Lunges
Kettlebell Swings
V Ups
AmHam
Planks Jacks
MT Climbers

Return Coupons

Cone Shuttle Runs
1st Cone – 5 reps
2nd Cone – 10
3rd Cone – 15
4th Cone – 20

10 reps of second exercise at Start cone

Rd 1: Merkins and Big Boys
Rd 2: Shoulder Taps and LBCs
Rd 3: Iron Mikes and Leg Lifts

MARY:

ANNOUNCEMENTS:

COT:
All of us are creatures of a day; the rememberer and the remembered alike. All is ephemeral—both memory and the object of memory. The time is at hand when you will have forgotten everything; and the time is at hand when all will have forgotten you. Always reflect that soon you will be no one, and nowhere.
– Marcus Aurelius

Tomorrow is also Pentecost. Birth of the church. We are creatures of a day and creatures of eternity.