F3 Knoxville

Author: BackBlasts

Ultimate Frisbee

AO: rampart
Q: Biohack (Andrew Ditmer)
PAX: OnStar (Arthur Dias), Biohack (Andrew Ditmer), Skeletor (Tyson Canup), Feeny (Josh Banken), No Treble (Drake Vilendrer), Piston (Ralton Emory), Airborne (Chase Perkins), GoDaddy (Zack Williamson), Moroccan
FNGs: None
COUNT: 9
WARMUP:
Projectivator
Merkins
Tempo squats
Cherry pickers

THE THANG:
Ultimate Frisbee

MARY:
ANNOUNCEMENTS:
Planting Shovel Flags at 2 new AOs this week.

COT:
After David became king of Israel, we still had much work to do. He immediately fought wars against his enemies to secure his kingdom.

I find it easy to fall into the trap of thinking achieving a leadership position is the end goal, but it is really when the real work begins. If you rest on your laurels of achieving the position, you will be a failure.

Birthday thang

AO: brickyard
Q: Lizzy
PAX: Gmail, Appleseed (Jon Smith), Biohazard (Jay Shepherd), Gordie (Steve Wheaton), Herbie (Kortney Jarman), Lizzy, Natty, Switchgrass (Stacy Clark), Z-Pack (Brian Brockman), 2 Fngs
FNGs: 1 2 Fngs
COUNT: 15
WARMUP: baby arm circles, michael phelps, cherry pickers, ssh, stretches
THE THANG: went on the field and did a ton of sprints and exercises. Last part we did a cmu workout
MARY: tunnel of love
ANNOUNCEMENTS: marine corps mudrun coming up in two weeks
COT: I told my story of how when I first started in Knoxville 15ish years ago I had a circle of guys that all we did was go out and party. I was surrounded by people nonstop Thursday through Saturday but Sunday was always alone and it was the hardest day of the week. Don’t let one day of bad habits turn into a multi year cycle.

Flag handoff at The Equalizer- Didn’t get 3 miles

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: School Zone (Michael Shope), La-Z-Boy (Zac Smith), Aladdin (Mansour Hasan), Bookman (Oscar Hemmelgarn), Choir Boy (Kenny Saffles), Madoff (Daniel Hereford), mouthwash (Mike), Snowbird (Nick Wilson), Ice Cold, Stripped (Carter Cross), Swimmies (Nathan Chesney), Utah (David Angel), Blindside (Davis Bodie), Matlock (Bill Maddox), Brick (Chris Tittle), Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 16
WARMUP:
1 Burpee
20 SSH
4 Cherry pickers
2 Burpees
THE THANG:
Mosey to the entrance and partner up
four stations each with 3 Exercises that one partner will do the first item while the other partner runs up to the next station and back and they switch places. After completing all the items they move on to the next station together and repeat running up to the next station.

Station one:
BBS
Iron Mikes
Gas pumpers

Station two:
Burpees
Bear Crawls
Welsh Dragons

Station three:
Caption Thor
Hand Release-Merkins
Shoulder Taps

Station four:
SSH
Squats
Lunges

fellowship mosey back to the AO

MARY:
45ish Hello Dolly’s
ANNOUNCEMENTS:
Flag hand off at the Asylume AM Monday
COT:

IPC Week 0

AO: juco
Q: Mailbox
PAX: 5K, Butterknife, Carhop, Dart Gun, Guardrail, Lil’ Spice, Mailbox, Fetch, Po-Boy, Windex, Waffles, Noodles, F3GhostFlag, Boston Kreme
FNGs: 1 Boston Kreme
COUNT: 14
WARMUP: A lil
THE THANG: IPC W0
MARY: No time
ANNOUNCEMENTS: That was fun show up every Friday for 4 times the fun
COT: Gratitude – be intentional and make time for it.

End of Summer Party (Circuit)

AO: dogpound
Q: Imaginary (Phil Hulbert)
PAX: Madoff (Daniel Hereford), Google(Tim Dugas), Earmuffs (Dan Studt)
FNGs: None
COUNT: 4
WARM-O-RAMA – In Cadence:
SSH = 20
Tie Fighters – 10 each direction
Merkins = 10 @ 4 count
Imperial Walkers = 20
Shoulder Taps = 15
Cherry Pickers = 5
Mosey to Poopatorium for 2 rounds of:

Step Ups or Box Jumps = 10
Derkins = 20
Dips = 20

Dips on way to Backbone = 20 x 2

THE THANG – END OF SUMMER CIRCUIT PARTY:

• 10 Pull ups (or dead hang)
• 20 Merkins
• 20 Summo Squats
• 20 BBS or Reverse Crunches
• 10 Burpees
Sprint/Jog to Light Pole
• 20 Iron Mikes
Sprint/Job back to Backbone
• Rinse/Repeat for 3 rounds by all

Dips on way back = 20 x 2

MARY:
Flutter Kicks = 20
American Hammer = 20
Hello Dolly = 20

CIRCLE OF TRUST/BOM:

False Faith
…they preach but they do not practice.
Matthew 23:3
Easy to complain, grumble, be sarcastic, comment on social media, but fewer are people that get off the screen and go serve. Let’s be men that act, not talk.