F3 Knoxville

Author: BackBlasts

The Halfpipe

AO: shamruck
Q: Mermaid
PAX: Betty, Anchorman, Tailhook, Curry, Hot Pants (Darin Sowa), Dumpster Dive, Photograph, Toretto, Swifty, The Situation, Glamper, I-Beam, Mermaid, Nadia (Aaron Jacques)
FNGs: None
COUNT: 14
2 runners
1 workout warrior in the parking lot
11 rucking the half pipe

Don’t be afraid to pray for the things you desire. It may not come to fruition, but you should take it to prayer just as Jesus did in the Garden of Gethsemane. Matthew 26:36-46

Mucho Trio

AO: rampart
Q: Wingman , Lucille (Austin Williams), Skeletor
PAX: Wingman, Lucille (Austin Williams), Skeletor, Outnumbered, Porthole
FNGs: None
COUNT: 5

WARMUP:
THE THANG:
TRI-Q @Slumberyard
Wingman took us to the playground for some 4 corners. Big Boy Sit ups, starfish crunch, american hammers and leg lifts with crab walk to every corner
Skeletor then took us to the gazebo for some clockwork merkins then mini mucho chesto.

Lucille then took us to the fountain for some 9s (11s) with box jumps and pistol squats.
MARY: no time
ANNOUNCEMENTS:
COT:
Do you know what’s happening when you’re stressed? God designed each of us with this incredible response system hardwired into our bodies “fight or flight”. during Jesus’ ministry he encountered a woman who was looking for a way to take care of her stress. she was in pain physically, mentally and emotionally. Through all that she knew if she could just touch Jesus’ robe she could be healed and she was. Sometimes in our most stressed times if we juat reached out to Jesus, if we could just touch his robe we could find co.fort in our darkness.

Reason #5

AO: juco
Q: Mailbox
PAX: Butterknife, Fetch, Guardrail, Lil’ Spice, Mailbox, Waffles, Wanderer, Windex, Archie
FNGs: None
COUNT: 9
WARMUP: SSH, Moroccan Nightclub, Windmills, High Knees/Burpees, TN Rocking Chair
THE THANG: 9 Round Tabata Timer x2 x2 – no counting necessary.
MARY: No time
ANNOUNCEMENTS: Need a Q on Wednesday and flag handoff at Shamrock Friday. Would have to miss IPC week 4 to attend. I know tough decision
COT: Windshield and the rear view mirror. Spend more time focused on future instead of worrying about passed. “Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own. Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”
‭‭Philippians‬ ‭3‬:‭12‬-‭14‬ ‭ESV‬‬
bible.com/bible/59/php.3.12-14.ESV

Old McDonald’s Walk

AO: shamrock
Q: slappy
PAX: Curveball, Baby Boomer, Commission, Anchorman, Stitch, Mermaid, Skidmark, Bed Wetter, Betty, slappy, Toretto, Base Salary, KickFlip, LeBling, Swifty
FNGs: None
COUNT: 15
WARMUP:
-pickers
-reach for the sky
-SSH
-mtn climbers
-tempo merks
-m nightclubs

THE THANG:
-7s at the half pipe (hill runs and merkins)
-grab two CMUs and farmer carry the shamrock loop. Stopping at intervals to do various heavy workouts.
-fun was had

MARY:
-no time

ANNOUNCEMENTS:
-handoff on Friday

COT:
-The enemy wants us to live our life on the sidelines where we have no impact in the game. One of his favorite strategies is apathy. We drift from one thing to the next as if our involvement has no value or consequence and as a result our involvement has no positive value or consequence. So start with choices. Make all your decisions count. If you don’t choose, it will be chosen for you.

The 4 x 4

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Woodpecker, Double Wide, Love’s (Charlie Mubarak), Hands, Cat Gut (Mike Davis), Rainbow, Bunny, Fabio (Joe Hamilton), TRC/Crab legs, Pac-man, Dodgeball, High Heels (Henry Ritchie), Waffle House (Brady Greene), White Belt
FNGs: None
COUNT: 15
WARMUP: Stretching 5 Minutes

THE THANG:
“The 4 x 4”
4 Rounds
4 Exercises
44 Reps Each

Round 1 x 4 Sets
A. Push-ups x 11 Reps
B. Jump Squats x 11 Reps
C. Pull Ups x 11 Reps
D. Big Boy Sit Ups x 11 Reps
Repeat no breaks….

Round 2 x 4 Sets
A. 1/4 Mile Run
B. Burpees x 11 Reps
C. Step Ups x 11 Reps
D. Carolina Dry Docks x 11 Reps
Repeat no breaks….

Round 3 x 4 Sets
A. Bench Rows x 11 Reps
B. Dips x 11 Reps (See link below. Arnold showing proper form.)
C. Pickle Pounders x 11 Reps
D. Decline Push-ups x 11 Reps
Repeat no breaks….

Round 4 x 1 Set w/ CMU’s
A. Overhead Press x 44 Reps
B. Biceps Curls x 44 Reps
C. Goblet Squats x 44 Reps
D. Kettle Bell Swings x 44 Reps

ANNOUNCEMENTS: Q fail! Did not make it to Round 4 but at least we got everyone doing Dips the proper way so that’s a win!!!

COT:
ATTITUDE
“The longer I live, the more I realize the impact of attitude on life. Attitude, to me is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness, or skill. It will make or break a company, a church, a school, a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day.
We cannot change our past. We cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you.. we are in charge of our ATTITUDES. – CHARLES SWINDOLL