F3 Knoxville

Author: BackBlasts

Circle of Gain

AO: thequacken
Q: Z-Pack
PAX: Frizzles, Z-Pack
FNGs: None
COUNT: 2
WARMUP:
SSH
Windmill
Squat and Reach
OH Claps
Baby Arm Circles
Michael Phelps
Merkins
Mountain Climbers

THE THANG:
Circle of Gain

MARY:
LBCs
Flutter Kicks

ANNOUNCEMENTS:
September Lunch if Anyone is interested.
The Quacken will continue IPC workouts on Wednesdays

COT:
2 Thessalonians 3
“…do not grow weary in doing good.”
Encouragement for me when life is hard. We can’t give up. Keep the faith, maintain your walk, fight the good fight.

20 of this and that

AO: juco
Q: Mailbox
PAX: Lil’ Spice, Wanderer, Mailbox, Butterknife, Windex, Guardrail, Booster, Fetch, Lt. Dan, Tarantino, Love Shaq,
FNGs: None
COUNT: 11 plus 4 OTB runners
WARMUP: The usual stuff

THE THANG: Mosey to big parking lot for ladder work. 20 jump squats, then 20 merkins, then 20 box cutters and 20 SSH, stopping for exercises at each rung. Mosey to coupons for some CMU work with movement like farmer carry, rifle carry, lunges, snowplow in between. Mosey to first lot to repeat first ladder then circle back to return CMUs. Covered 2 miles

MARY: little bit left

ANNOUNCEMENTS:

COT: be men of action not just thought or intentions

[qsource-ao] Candor is not a place in Star Wars

AO: qsource-ao
Q: Borg , Spellcheck
PAX: Spellcheck, Borg
FNGs: None
COUNT: 2
THE COMMON GOAL: Consistently invest the time necessary to grow into Virtuous Leaders surrounded by men we know we can trust.

THE THANG: Discuss how our individual beliefs create a personal lens that affects how we attempt to lead with examples of successes and failures. Today, specifically, CANDOR.

MARY: Team exercise: Stretch our mindsets by listening and connecting to each other’s worlds, looking for what’s missing/hesitations, laughing and commiserating.

ANNOUNCEMENTS:
1. Unanimous team agreement to move to a different place and time. We crave sustenance and warmth in the wee hours. Details to come.
2. UpandRunningAgain has started and the men are seeing improvements after only one week. Goal: We started with 12, we will end with 12 at The Secret City Half Marathon. You can still volunteer to run alongside these men who are working thru rehab programs. It may change your life. Reply here or DM Borg for details.

COT: Closed in prayer.

9/11 Memorial Stair Climb

AO: the-farm
Q: Lightweight , Bartman, Einstein, Waxjob, I-Beam, Charger, Mayberry, La-Z-Boy (Zac Smith), Madoff
PAX: La-Z-Boy (Zac Smith), Bartman, I-Beam, Einstein, Charger, Madoff, Mayberry, Waxjob
FNGs: None
COUNT: 9
WARMUP:
Round Robin style warm up, a little of this and a little of that
THE THANG:
2200 Stairs

MARY:
No time
ANNOUNCEMENTS:
None
COT: Everyday men did heroic things. Keep them and their families in your thoughts and prayers this week.
We also reminisced on how united the country was on 9/12.

40 every 40

AO: brickyard
Q: Bail Bonds
PAX: Gmail, Dry Rub, fast-n-easy (Nate Votta), Natty, Biohazard (Jay Shepherd), Manilow (Brent Hunter), Gordie, Spellcheck, Otis, Herbie, Dodger, Appleseed, Jester, Duck Hunt
FNGs: None
COUNT: 15
WARMUP:
SSH
Cherry Pickers
Arm Circles
Wind Mils
Tempo Squats
OH Claps
Seal Claps

THE THANG: 10 Manmakers before each round of work
1. MOT is Karaoke
Travel 40 yards for 40 Peter Parkers
Travel 40 yards for 40 triple threat lunges
Burnee to 0 yards
Flutter kicks for the 6
Run 1 lap

2. MOT is Bear Crawl
Travel 40 yards for 40 Carolina Dry Docks
Travel 40 yards for 40 Bobby Hurleys
Burnee to 0 yards
LBCs for the 6
Run 1 lap

3. MOT is Lunges
Travel 40 yards for 40 Merkins
Travel 40 yards for 40 2-count Mtn Climbers
Burnee to 0 yards
Hello Dollies for the 6
Run 1 lap

4. MOT is Super Marios
Travel 40 yards for 40 2-count Shoulder Taps
Travel 40 yards for 40 TN Rocking Chairs
Burnee to 0 yards
Run 1 lap as time allowed

MARY:
No time

ANNOUNCEMENTS:
Tons of prayer requests. Lift up your brothers in prayer.
Several races coming up for people to sign up for.

COT:
Proverbs 13:20 “Walk with the wise, for a companion of fools suffers harm.”
Surrounded yourself with wise men. Stay away from fools. Be a wise man others can look up to. But, be humble, and lead in Christ, surrendering yourself to Him and seek His ways.