F3 Knoxville

Author: BackBlasts

Birthday Q

AO: asylum-am
Q: Gibbler
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Fabio (Joe Hamilton), Gibbler, Hands, Hot Tub (John Muller), Matlock (Bill Maddox), Rainbow, TRC/Crab legs, Waffle House (Brady Greene), @worm, @loves
FNGs: None
COUNT: 14
WARMUP: 43 SSH
THE THANG: partner up. Rounds with merkins, squats, LBC, flutter kicks, wall sits, shoulder taps, pickle pounders, etc
MARY: @cat gut led boat/canoe
ANNOUNCEMENTS:
COT:Jesus is the reason.

The Ocho Ocho (88) Q

AO: the-project
Q: Ocho
PAX: Flying Dutchman, Biohack, Munge, Mathlete, slappy, Icey Hot, Tom Tom, Rocket
FNGs: None
COUNT: 9
Disclaimed the brethren.

WARMUP:
10 x each:
SSH IC, TEMPO SQUATS IC, TEMPO MERKINS IC, Mountain Climbers IC, Willie Mays Hayes, Michael Phelps

THE THANG:
Mosey to Bell
– watch your form, don’t blitz through it…aim for perfect form.
– everyone aim to hit 88 reps, break it up 4/22 or 8/11 or whatever.
– we’ll keep working until every man feels like he got the full benefit of that set.
– When you hit 88, start doing LBCs, big boys, box cutters, or flutter kicks (something core).

88 Dips/LBCs till 6 is done
Mosey to K25

88 Bobby Hurleys/LBCs till 6 is done
Mosey to Y12

88 Lunges up the hill/LBCs till 6 is done
Mosey back to Bell

88 Merkins/LBCs till 6 is done
Mosey to Sr Center

88 Curls w/ rocks/LBCs till 6 is done
Mosey to Flag

88 Monkey Humpers/LBCs till 6 is done

MARY:
We call this the Gloom.
Psalm 88 may be the gloomiest of the Psalms. Most end on hope. Not this one. But it’s so good to know God knows that we have days that feel like this and doesn’t turn us away. He calls us to cry out to Him.

Read PS 88 (NLT).

So just like in our workout: when things are gloomy, watch, wait, and pray. Check your form. Slow down. Wait on another guy. Know that God hears you even in the gloom.

Before you know it the gloom will be over. At least till next time.

ANNOUNCEMENTS:
ROCO launch convergence. 12 Pains @ JUCO Wed.

COT:

Fitness and Faith Workout

AO: rampart
Q: Mo Rocka (Joshua Miller)
PAX: (Binks) Caleb McDaniel, Skeletor, No Treble, Outnumbered, Porthole, Lucille (Austin Williams), Feeny, Mo Rocka (Joshua Miller)
FNGs: None
COUNT: 8
WARMUP: a page out of Piston’s book. 20 SSH, 1 burpee, 5 tempo merkins, 1 burpee, 10 tempo squats, 1 burpee, Knoxville Cherry Pickers, Willy Mays Hays, Shoulder Burn, 3 burpees.
THE THANG: 4 locations are setup with questions relating to The Bible, stations 1-3 have 3 questions each, station 4 has 5 questions. Questions ramp up in difficulty as we progress, restarting at each station. Each question has 2 answer choices. If you choose the wrong answer, the workout you get will be more difficult. Indian run to station 1, Mosey to the rest. Complete the questions before moving to the next station.
MARY: Went in a circle, each PAX got one chance to call out a workout
ANNOUNCEMENTS: F3 RoCo Convergence and Starfish at 7 AM at Rampart. Pre-Ruck at 6, may be cut early to ensure set-up for the Convergence. Christmas Party starting at 6 PM later that same day at Outnumbered’s house. Possible canned food ruck in the making for Christmas.
COT: Regardless of how you performed with the questions regarding The Bible and Christianity in general. You are no less worthy of being called a Christian, Salvation, or The Gospel in general. The Gospel is for everyone. It was given first to the Jews, then to the gentiles. It is for all people, no matter your background, or actions in the past.

Virgin Territory

AO: shamruck
Q: Mermaid
PAX: Eliza, Bed Wetter, Dumpster Dive, Crawlspace, Oscar Meyer, Mermaid
FNGs: None
COUNT: 6
We covered some new ground in the cross park area, and knocked out about 3.7 miles in the process.

My oldest daughter will be turning 18 in two weeks, and we are trying to maximize our time with her before she moves out and goes to college.

Make time now, make memories, do things with your loved ones, because you will blink and they will be grown and out of the house!

46

AO: dogpound
Q: Mayberry
PAX: Junk (Sam Yoakum), I-Beam, Goat Dish, Aladdin, Choir Boy, Madoff, La-Z-Boy (Zac Smith), Earmuffs (Dan Studt), 2 FNGs
FNGs: None
COUNT: 11
WARMUP: 46
THE THANG: 46
MARY: Ab Cycle
ANNOUNCEMENTS: starfish
COT: Love your kids, love your wife.