F3 Knoxville

Author: BackBlasts

AMRAP CMUesday

AO: asylum-am
Q: Hands
PAX: Sawdust, Snitch (Cory Beilharz ), Waxjob
FNGs: None
COUNT: 4
WARMUP: SSH, froggy squats, shoulder work, karaoke, etc
THE THANG: 2 rounds of AMRAP CMU exercises for 1 minute with 15 seconds of rest. Up & over merkins, blockies, thrusters, Lt. Dan, block swings, lawn mowers, WW3 sit-ups, curl/press, straight arm raise/shrug, American hammer w/ CMU.
Then did farmer walk/catch me if you can. Alternated 12 Merkins with 10 jump squats to let the farmer try to get away with the CMUs. Went from AO around the paver parking lots.
MARY: Stretched and did some dying cock roach as that felt appropriate.
ANNOUNCEMENTS: Brolympics Nov 4.
COT: Have a plan to deal with situations you find difficult. Also, there’s a good chance some assumption you’ve made about someone is very wrong.

A dual Co-Q

AO: rampart
Q: Skeletor , Spielberg
PAX: Spielberg
FNGs: None
COUNT: 2
WARMUP: SSH, Tennessee Rocking Chair, merkins, cherry pickers, Ricky Henderson, LBAC both ways, Bobbit’s,
THE THANG: we took a 40# sandbag on tour of slumberyard. Spent most of the beatdown trading exercises back and forth. I would come up with one, complete it, then Spielberg would complete it and come up with another, he would complete it, then me and so on. We threw the psandbag drug the sandbag, carried the sandbag, we did anything you could think of with the sandbag until we were out of time then we did a two man sandbag scurry back to the flat
MARY: none
ANNOUNCEMENTS: leconte on the 21st, corn maze ruck on the 28th
COT:intentional prayer for each other. I prayed for Spielberg and Spielberg prayed for me.

Bear Crawl Beatdown

AO: juco
Q: Lil’ Spice
PAX: Fetch, hound dog, Archie, Parkour, Butterknife, Data, Guardrail, Mailbox, Trash Panda (JUCO), Windex, Booster, 5K, Bootheel
FNGs: 1 Bootheel
COUNT: 14
WARMUP:
Motivators
Dive bombers
Cherry pickers
Mountain climbers
Baby arm circles forward and backwards

THE THANG:
Mosey to big parking lot, line up on the curbs, then perform the following at each set of parking spaces:
• Imperial walkers, 10 ssh
• Forward lunge, 10 plank jacks 
• Repeat across parking lot 

Mosey to the coupon pile and partner up for a DORA. One partner will perform the exercise listed while the other Bernies out to the “02” sign and then bear crawls back:
• 50 WW3 sit-ups 
• 200 squats 
• 300 bent rows 

MARY:
Flutter kicks
Ring of FIre

ANNOUNCEMENTS:
Brolympics on Nov. 4

COT:
“The Lord is my shepherd, I shall not want. He makes me lie down in green pastures; he leads me beside still waters; he restores my soul. He leads me in right paths for his name’s sake. Even though I walk through the darkest valley, I fear no evil; for you are with me; your rod and your staff— they comfort me. You prepare a table before me in the presence of my enemies; you anoint my head with oil; my cup overflows. Surely goodness and mercy shall follow me all the days of my life, and I shall dwell in the house of the Lord my whole life long.”
‭‭Psalms‬ ‭23‬:‭1‬-‭6‬ ‭NRSV‬‬https://bible.com/bible/2016/psa.23.5-6.NRSV

Solo ruck

AO: thequacken
Q: Lizzy
PAX: Lizzy
FNGs: None
COUNT: 1
WARMUP:
THE THANG:
MARY: solo ruck over to Central High School and did some stairs
ANNOUNCEMENTS:
COT: