F3 Knoxville

Author: BackBlasts

9/11 remembered

AO: rampart
Q: Feeny (Josh Banken) , Skeletor (Tyson Canup)
PAX: Airborne (Chase Perkins), Eric Cruz (Spielberg), Outnumbered (Daniel Hildebrandt), Porthole, Mo’Raka
FNGs: None
COUNT: 7
WARMUP: SSH, curb squats, toe merkins, merkins, mountain climbers, mosey
THE THANG: Mosey to the dugout in the upper parking lot
The North tower was struck at 8:46am in remembrance, we will perform 8 sets of wall sits for 46 seconds each. The south tower was struck at 9:03am. In remembrance we will do 9 sets of 3 burpees
Start with 3 burpees, wall sit, burpees, wall sit, so on and so on.
Mosey to the playground
The pentagon was struck at 9:37am. In remembrance we will do 9 sets of 37 second plank. The south tower collapsed at 9:59am. In remembrance we will do 9 sets of 59 squats.
Mosey to flag
Flight 93 crashed in PA at 10:07am. In remembrance we will perform 10 sets of 7 merkins. The North tower collapsed at 10:28. In remembrance we will do 10 sets of 28 LBC’s.
RECOVER
MARY:
ANNOUNCEMENTS:
COT:

Are we sure Lucille Q’d this?

AO: rampart
Q: Lucille (Austin Williams)
PAX: Runaway Bride (Seth Strahan), Piston (Ralton Emory), GoDaddy (Zack Williamson), Skeletor (Tyson Canup), Lucille (Austin Williams), Feeny (Josh Banken), No Treble (Drake Vilendrer), Eric Cruz (Spielberg), Porthole, Mo’racca
FNGs: None
COUNT: 10
WARMUP: Mountain Climbers followed by a good stretch session.
THE THANG: Split into groups and start at a station. Agility ladder, Illinois Drill, 10-5 drill, 40 yard dash. Rotate on predetermine time. Every three rounds meet up for group movements. Bear crawls, gorilla crawls, duck walks, crab walks. Finish with a bag carry run through and a slick run of all four stations no stop.
MARY: no time
ANNOUNCEMENTS: new flag plantings soon. 2nd f meet up, pizza ruck. F3 ROCO slack channel coming soon.
COT: Will you be made whole?

Are we sure Lucille Q’d this?

AO: rampart
Q: Lucille (Austin Williams)
PAX: Runaway Bride (Seth Strahan), Piston (Ralton Emory), GoDaddy (Zack Williamson), Skeletor (Tyson Canup), Lucille (Austin Williams), Feeny (Josh Banken), No Treble (Drake Vilendrer), Eric Cruz (Spielberg), Porthole, Mo’racca
FNGs: None
COUNT: 10
WARMUP: Mountain Climbers followed by a good stretch session.
THE THANG: Split into groups and start at a station. Agility ladder, Illinois Drill, 10-5 drill, 40 yard dash. Rotate on predetermine time. Every three rounds meet up for group movements. Bear crawls, gorilla crawls, duck walks, crab walks. Finish with a bag carry run through and a slick run of all four stations no stop.
MARY: no time
ANNOUNCEMENTS: new flag plantings soon. 2nd f meet up, pizza ruck. F3 ROCO slack channel coming soon.
COT: Will you be made whole?

Burpee Walk

AO: the-farm
Q: Choir Boy (Kenny Saffles)
PAX: Aladdin, Choir Boy (Kenny Saffles)
FNGs: None
COUNT: 2
WARMUP: SSHs, tempo squats, tempo merkins, some stretching

THE THANG: Burpee Walk – at each light pole around the main loop do 3 burpees and walk to the next one. We did a lap and then jogged the loop to confirm the number of light poles. There are 40. We had more time, so we did 10 more light poles for a total of 50 light poles and 150 burpees.

MARY: Aladdin led us in some flutter kicks, hello dollys, Freddy Mercurys, and LBCs.

ANNOUNCEMENTS: None

COT: Just remembering to take the pic this time

World Series of Dice Part 2

AO: the-equalizer
Q: Bookman (Oscar Hemmelgarn)
PAX: Blindside (Davis Bodie), Ribbed (Joshua Sagraves), Snowbird (Nick Wilson), TRC/Crab legs, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Ice Cold, Bookman (Oscar Hemmelgarn)
FNGs: None
COUNT: 8
WARMUP: Unprepared thanks to poor planning on the Q. SSHs and Cherry Pickers
THE THANG: 6 station in a star setup.
Start in the middle, roll dice, do the # on the roll of burpees, the outside stations have legs, core, merkins, sandbags, and CMU exercises. Start at the bottom of the list, roll dice, double that number, and do the exercise
MARY: None
ANNOUNCEMENTS: flag handoff at shamrock on the 29th. Forg3
COT: Don’t judge, pray instead, show compassion. The basics.