F3 Knoxville

Author: BackBlasts

5 for 5 in the Gloom

AO: rampart
Q: Spielberg
PAX: Wingman, Feeny, Skeletor, Lucille (Austin Williams), Spielberg
FNGs: None
COUNT: 5
WARMUP: SSH, Tempo Merkins, Willie Mays Hays, Knox Cherry Pickers, Shoulder Burn LBAC, RLBAC, Grady Corms, Moroccan Night; Clubs, Hallelujahs
THE THANG: 5 Stations, each with 4 exercises, 10 count, move to next station after easy jog and back to the station 2 and repeat.
MARY: Yes
ANNOUNCEMENTS: Congrats to Wingman, Piston and Feeny on new Appointments and F3 expansion.
COT: I sought the Lord, and he answer me; he delivered me from all my fears. Those who look to him are radiant; their faces are never covered with shame. Psalms 34:4-5

The Velcro Mile

AO: the-equalizer
Q: Stripped
PAX: Bookman, Blindside, Stripped, mouthwash (Mike), Curveball, Snitch (Cory Beilharz ), High Heels (Henry Ritchie), Snowbird, Headgear, Madoff (Daniel Hereford), Ice Cold, Utah
FNGs: None
COUNT: 12
THE SCENE: Almost Fall
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x5
SSHx30 IC

THA-THANG:
We took a trip around the track today. Stations included:

Dips x5 —
Flutter Kicks x5 —
Merkins x5
Plank Jacks x5
Pull-Ups x5
BBS x5
Squats

On each subsequent lap, we increased rep count by 5.

MARY
Box Cutters IC x10
American Hammers IC x10

STRETCHES

You versus you

AO: thequacken
Q: Lizzy
PAX: Ghost Flag (F3Knoxville), Secret Garden, None
FNGs: 1 None
COUNT: 2
WARMUP: ssh and cherry pickers
THE THANG: repeat of the March you vs you wod
MARY:
ANNOUNCEMENTS:
COT:

BDE Mile – IPC 2023 Week 2

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Hands, OnStar, Bunny, Waffle House (Brady Greene), Cat Gut (Mike Davis), Double Wide, Cinco (Scott McGuire), Hot Tub (John Muller)
FNGs: None
COUNT: 10
FORMAT:
– 45 Minute AMRAP
– 400-meter track with 100-meter increments clearly visible

THE THANG:
– 400-Meter Lap
– 5 BDE Burpees (Burpee, Iron Mike [Each Leg], Squat)
– 400-Meter Lap
– 5 BDE Merkins (Hand Release Merkin to Peter Parker)
– Repeat Until Time is Called

COT: Recited quote from Merchant in Venice. May we seek Mercy more than Justice.

IPC 2

AO: juco
Q: Noodles
PAX: Booster, Wanderer, Guardrail, Butterknife, Mailbox, Carhop, Dart Gun, 5K, Windex, Onesie, Fetch, HallPass
FNGs: None
COUNT: 13
WARMUP: SSH, Bend & Reach, Windmill, -Ct. Merkin
THE THANG: AMRAP 45
– 400m Run
– 5x BDE Burpees
– 400m Run
– 5x BDE Merkins
MARY:
ANNOUNCEMENTS:
COT: Shame
– Genesis 3: sin entered the world. Man’s reaction = feel shame, hide, cover up with fig leaves.
– God’s reaction: call man out of shame, cover with skin of animals (sacrificed an animal)
– Jesus: experienced ultimate shame – hanged and killed (naked) on a tree. He not only felt deep shame, but he bore our sin and shame on the tree.
– Our response? If we confess our sin He is faithful and just to cleanse of us all un-righteousness. First, bring shame to God, then talk to other trusted men.