F3 Knoxville

Author: BackBlasts

“Heavy” Day at ShamRUCK

AO: shamruck
Q: Mermaid
PAX: Utah, Dumpster Dive, The Situation, Eliza, Jardet, Lizzy, Mermaid, Ribbed
FNGs: None
COUNT: 8
We rucked the catholic loop, and stopped where we parked to do some light PT with the ruck. Ruckers were given the option to skip the PT and continue rucking, and the PTer’s then jogged to catch them on the loop.

Good times were had by most.

Out COT referenced Proverbs 11:24
“Those who give generously receive more, but those who are stingy with what is appropriate will grow needy.”

Often times we read a verse like this and think about money, and while that may be accurate, what if we are talking about time? I could argue that time might be our most valuable resource, and if we are generous with that time, where appropriate, then we will be be blessed with “more”. I am not saying we will get more time, but I think there is value in managing and not squandering our time, In fact, giving our time, may be more difficult than giving our money.

6th Annual Greenway Path Less Traveled

AO: juco
Q: 5K
PAX: 5K, Wanderer, Lt. Dan, MC Fraud, Love Shaq
FNGs: None
COUNT: 5
WARMUP:
Warm Up Jog including High Knees and Kick Backs
SSH
Windmill
Tempo Squats
Morrocan Night Club

THE THANG:
Mosey to the Greenway Path, doing 1 set of the following every 3-4 min

40 Flutter Kicks
40 Freddy Merkins
40 Squats

Leaders will wagon wheel after every set to get back to the 6, finish their reps, and start each new leg together

Continue to do 1 set of each of the above until we complete the 3 mile course (threw in one set of Monkey Humpers on Hardin Valley, just because)
Mosey back to the flag

MARY:
Imperial Walkers

ANNOUNCEMENTS: Hardship Hill

COT:
Gal 5:1:For freedom Christ has set us free; stand firm therefore, and do not submit again to a yoke of slavery

Too often I (we) live in the camp of obedience over all. Obedience is certainly important and worth striving for, but remember the reason that Christ came? To set us free. Walk in freedom first, and maybe we will find obedience easier to attain. And join the F3 Bible Study if you haven’t already.

Plank Mania

AO: the-farm
Q: Lightweight
PAX: Choir Boy, Aladdin, Mermaid
FNGs: None
COUNT: 4
WARMUP:
SSH, Tempo Squats, Arm circles, merkins, mosey

THE THANG:
24 reps cycling down to 0, dropping 4 each round. 4 exercises followed by a lap.

Set 1.
Plank limb lifts
Squat Bear Hop
Lunges
Plank hip Dips

Set 2
Plank jacks
Reverse Plank kick outs
Squats
Low plank Knee to elbow

MARY: 5 V ups

ANNOUNCEMENTS:
Hardship Hill

COT:
Camaraderie- the quality of affording easy familiarity and sociability – the best seasons in my life have been and are, the ones where I’m connected to people doing the right things. Who are you surrounding yourself with?

Learn to Bloom Where You Grow

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Steam, Swimmies (Nathan Chesney), Lilydipper, Brick, Crash Dummy, Pusher, Pele (Jon Lindberg), High Heels (Henry Ritchie), Rooney(Carl Whipple), Guppy, Shogun
FNGs: None
COUNT: 11
WARMUP:-MOTIVATORS (5 count descending), TENNESSEE ROCKING CHAIRS (4 ct, IC), 10 Windmills (4-ct IC)
-10 BAC forward and backward (4-ct IC)

THE THANG: Four cones spaced about 25 feet apart, go around all four cones to complete a round, then run to the stop sign at the base of the Circle Drive and back and complete rounds 2 and 3. Each cone has a pair exercises for each of the three rounds that must be completed twice to move to the next cone. The timing worked out surprisingly well…

MARY: A few minutes for some LBCs, Smurf Jacks, and stretching.

ANNOUNCEMENTS: Hardship hill coming up on Memorial Day, obstacle unloading this Saturday! Also, Thunderhead mountain hike this Saturday, flag planting at the Veteran’s Cemetery on the following Saturday following the morning workout. (9 am), Pluto organizing.

COT:

Deflategate 2024

AO: the-equalizer
Q: Bookman
PAX: Cheney, Ribbed, Blindside, Bookman, Snitch (Cory Beilharz ), Lilo, Madoff, Headgear, Stripped
FNGs: None
COUNT: 9
WARMUP: SSHs, Uninterested Abe Vagodas, Cherry Pickers

THE THANG:
Dodgeball!
Throw the ball, burpee
Get hit, 5 burpees
When you score, rifle carry a sandbag to the other side of the pickleball court
First to 10 watches losers do 20 monkey humpers
Every five we do a bonus exercise:
Hello dollys, Freddie mercuries, LBCs, Squats, Lunges
Session ended in a 2-2 tie

MARY: no time, we dodgeballed

ANNOUNCEMENTS: hardship hill 5/27, thunderhead hike 5/18, F3 In The Nude this summer. Wax accordingly.

COT: Keep each other accountable. I will get 5 unassisted push ups by 5/12/25. If not, I need to held accountable.

Most importantly, thanks for starting off the first day of 43 with a ton of fun. I look forward to being out there every MWF and miss it when I can’t be or fartsack.