F3 Knoxville

Author: BackBlasts

Hangman

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Wedding Singer, vanilla, G-6 (Rick Kuhlman)
FNGs: None
COUNT: 4
WARMUP:
The usual

THE THANG:
Hangman

10 reps of:
Upperdeckers
Derkins
Flutterkicks
Smurf Jacks
Incline merkins
American hammers
HR Merkins
BBS

Then a run up the stairs, bear crawl across, and run down the stairs

MARY:

ANNOUNCEMENTS:

COT:
Isaiah 61:1-3 – we await the arrival of Christ who bound up the brokenhearted and released from darkness the captives

CMOVESDAY

AO: asylum-am
Q: P3
PAX: Tropicana, Gibbler, Snitch (Cory Beilharz ), Russell Crook/Crablegs, Matlock (Bill Maddox), Grandslam
FNGs: None
COUNT: 7
WARMUP:
SSHs
5 easy up downs
Tie Fighters
Cherry Pickers
5 easy up downs
hamstring/glute stretches
Shoulder/Lat/Tri stretches
Runners Stretch
Down/Up Dog

THE THANG:

3 Rounds:

10 Table Rows
20 Merkins
20 Squats

– Lunge Straight aways, walk back side of Pavilon

3 Rounds (w/cmu):

10 Thrusters
20 Lawn Mowers (10each)

– Lunge Straight aways, walk back side of Pavilon

3 Rounds:

15 Carolina Dry Docks
30 Hello Dollies (Single Count)

– Lunge Straight aways, walk back side of Pavilon

3 Rounds:

15 Curls
15 Presses
30 Toe Merkins (10 each direction)

– Lunge Straight aways, walk back side of Pavilon

3 Rounds:

20 Supermans
30 4-count Flutter kicks
10 Woodchoppers (each side)

– Lunge Straight aways, walk back side of Pavilon

MARY: Some pleasant stretching

ANNOUNCEMENTS: Winter Solstice Hike this Saturday. See Rainbow’s post above for details

COT: Acknowledgement to all the “M”s out there. They help us more than we are aware. We pray that they feel appreciated and we can be good partners.

It definitely did not rain

AO: shamruck
Q: Mermaid
PAX: Honeydew, Flower Pot, Booster, Mermaid
FNGs: None
COUNT: 4
A walk in the not rain, and a talk about rules and where they impede process. When rules make it tough to operate, and are outside the mission, it is ok to question the process.

Here am I …. send somebody else

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Prairie Dog
FNGs: None
COUNT: 3
WARMUP:
Warmup stuff

THE THANG:
PD went for a run, ZP and yours truly went to the pavilion for some coupon / sandbag roulette with the exercise list and the random number generator. Exercises included:
Coupon squats
Shouldering
Rotational lunge
Overhead press
Deadlifts
Thrusters

MARY:
Side Hip raise
Leg Raise

ANNOUNCEMENTS:

COT:
Reflection on Exodus 4. Moses says “Please send somebody else.” I admit that this attitude is in my heart, and I am more like Moses than Isaiah who said “Send me!”
This shows up in little ways like the household chores of taking out trash, taking out recycling, taking out compost, folding laundry, driving kids to school, getting firewood in the house, taking ashes out, unloading the dishwasher. Especially if it is cold, dark, and rainy. “Send somebody else (like my wife, for an example). I want to hide in the bathroom and look at my phone.”

F3 is about invigorating male community leadership, so I committed to serving my family better by engaging in these tasks and to not take my phone into the bathroom to hide. No deadline or timeframe on that, just starting now and continuing indefinitely. I asked ZP and PD to hold me accountable. :toilet::no_mobile_phones:

7/11 Big Gulps

AO: bigball
Q: vanilla
PAX: G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby), vanilla, Go Fer 2, Cade (Streaker Preacher)
FNGs: 1 Cade (Streaker Preacher)
COUNT: 8
WARMUP:

THE THANG: Amphitheater
7s – Derkins/Rows

Big Gulps:
16 Squat Jumps
Walking Lunge
16 Superman
Bear Crawl
16 Ranger Merkins
Walking Lunge
16 Crunchy Frogs
Bear Crawl
16 Big Boys
Walking Lunge
16 Penguins
Bear Crawl
16 American Hammer 4ct
Walking Lunge
16 Vups
Bear Crawl
(Total of 64reps each side = 2 Big Gulps)

11s – Dips/Incline Merkins

Mosey to Bridge for Side Lunges
Mosey to Ball for 1min of pull ups

Back to AO on time

MARY:

ANNOUNCEMENTS: Magic Mic’s dad’s health, Fellows selection, Huffy’s wife knee surgery on Friday

COT: where is your wound and how are you healing/coping?