F3 Knoxville

Author: BackBlasts

Recovery Walk

AO: shamruck
Q: The Situation
PAX: Booster
FNGs: None
COUNT: 2
My only F3 friend, Booster, showed up and we did laps around the school and nursed our injuries. You all missed out.

COT:
Knoxville is a great community with lots of things happening. Find ways to get involved, or introduce others to things like F3 that can benefit them.

Core More Core

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Aladdin
FNGs: None
COUNT: 5
WARMUP:
25 SSH
8 Cherry Pickers
15 Rockettes
10 Tempo Squats
25 Calf Raises
Groucho Marx walks and mozy to bathhouse and a run up the hill

THE THANG:
25 reps (4 count) – Seated Flutter Kicks
50 Reps – Elevated Nurpee + Plank Jacks
50 Reps – 1, 2, 3 leg points
50 Reps = Out and Up leg points
25 Reps (4 count) – Seated Hello Dolly
Run up the hill and back and repeat – 2nd set we did 20’s

Grab a Rock:
20x – Press out to Knee Crunch
20x – Oblique Crunch
20x – Standing Bird Dog
20x – Squat to Twist
20x – OH Press with Knee Crunch
20x – Sumo Squat with Circle

MARY: N/A

ANNOUNCEMENTS:

COT:
1. Don’t pray for power
2. Don’t pray for favors
3. Don’t pray to be delivered from necessary consequences of your decisions/stupidity

Pray for the path forward to be revealed.
1 Corinthians 13 – glass darkly
“What stupid thing do I continue to do that makes my life and those around me harder that I could give up and that I would give up.”

Earn the moniker of a man

AO: asylum-pm
Q: Piston
PAX: Crash Dummy, Piston, Brick, Lilydipper, Lizzy, Dain Bramage (Will Olson), Colonel (Alex Wallace), Pele (Jon Lindberg), Curveball, Drum Major, Rooney(Carl Whipple), Fist Bump, Josh Hughes aka Gargoyle
FNGs: 1 Josh Hughes aka Gargoyle
COUNT: 13
WARMUP: Projectovators, Tennessee Rockin Chairs, Squats, Merkins, Cherry Pickers, Shoulder Burn

THE THANG:
Divide into 2 groups rotating between two workouts
Workout 1:
15 minute AMRAP
8 Burpees
9 Heels to heaven
73 SSH

Workout 2:
15 Minute AMRAP:
10 Merkins
17 Shuttle Runs
51 Squats

MARY: 2 Minutes of Undertakers

ANNOUNCEMENTS: Someone needs to pick up a Q; named FNG Gargoyle.

COT: To earn the moniker of man, regardless of age, we are called by God to do 3 things: work, protect, and love.

God called Adam to do this, even before sin entered the world. It is a man’s responsibility and duty to earn that moniker daily.

Ruck ‘til You Drop

AO: asylum-am
Q: Sawdust , Fabio (Joe Hamilton)
PAX: Matlock (Bill Maddox), Tropicana, bluebird, Fabio (Joe Hamilton), Coolio (Greg Fox), Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 6
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.4 Miles

MARY: Circled the lot to kill time

ANNOUNCEMENTS: N/A

COT: Bunny said not to procrastinate & that’s why he grabbed the Q at the last minute. Thanks for leading the PAX Bunny

10/40

AO: bigball
Q: Swanson
PAX: Duggar, G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), PDA (Joe Mynatt), Postman (Scott Colby), Swanson, vanilla, Smalls
FNGs: 1 Smalls
COUNT: 8
WARMUP: we did

THE THANG:
Run lap
10 merks
40 squats

Run lap
20 merks
30 squats

Run lap
30 merks
20 squats

Run lap
40 merks
10 squats

Rest

Run lap
10 BBS
40 straight leg lifts

Run lap
20 BBS
30 straight leg lifts

Run lap
30 BBS
20 straight leg lifts

Run lap
40 BBS
10 straight leg lifts

MARY:
2 sprints all out

ANNOUNCEMENTS:
None

COT: currently read. Very good!
Far Beyond Gold: Running from Fear to Faith https://a.co/d/1QpWJZV