F3 Knoxville

Author: BackBlasts

[genesis-ruck] On Mondays We Ruck

AO: genesis-ruck
Q: Single (Ryan Chambers)
PAX: Steam, Brick
FNGs: None
COUNT: 3
WARMUP: Cherry Pickers, Little Baby Arm Circles, Willy Mayes Hayes, Little This N That, and a trip up Moto Hille with our Snadbags

THE THANG:

On the Circuit court 4 stations at the corners
Reps start at 20 and drop 5 each round. Perform
Sandbag carry movement in between stations and after all 4 stations are complete do a 200m cool down ruck.

Station 1: Sandbag Curls

Station 2: Sandbag Squats

Station 3: Overhead Press

Station 4 Deadlift

MARY: Ruck back to Flag

ANNOUNCEMENTS: See Slack

COT:

When wealth is lost, Nothing is lost. When health is lost, something is lost, when character is lost, everything is lost.

>From the book Dialed In by Jim Ramos

Rainy Day Deck 12/9

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: G-6 (Rick Kuhlman), Huffy (Ken Hill), Postman (Scott Colby), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 5

THE THANG: Deck of cards in amphitheater

Diamonds- merkins
Hearts- rows
Spades- jump squats
Clubs- flutters
Joker-10 burpees

MARY: abs

20° OTB

AO: the-farm
Q: Bartman , Gibbler
PAX: Einstein, Gibbler, I-Beam
FNGs: None
COUNT: 4
WARMUP: yes. A few runs across the soccer field.

THE THANG:
Random PT using hills & bleachers. DORA 1,2,3 at the end.

MARY: nope

ANNOUNCEMENTS:

COT: Keep your problems in perspective. Many of our “problems” pale in comparison to what others around us are going through.

Clark Higgins Debut

AO: asylum-daybreak
Q: Crawdad (Robbi Dickens)
PAX: Crawdad (Robbi Dickens), High Heels (Henry Ritchie), lebowski, Lulu (Greg Huddy), Snitch (Cory Beilharz ), Swimmies (Nathan Chesney), Veggie (Rylen Huddy), Waffle House (Brady Greene), Suds,
FNGs: None
COUNT: 10
Wafflehouse led the PAX in a warmup of Shoulder Blasters and some other classics then took us to the main event!

The Main Event (Stone in hand)
– 20, 25, 30 count circuit of
– Curls (then overhead presses, shoulder raises), Box Jumps (or step ups), Picnic table pull ups, and dips.
– A diagonal dash up a Pickett’s Charge
– Completed by some shenanigans at the Coliseum before turning it over to Crawdad for the back half,

The Yoga Studio
– nuf said

A trip down Everest (lunges at the bottom) and back up the Summit to the Space Station.

We recovered during our mosey back to the AO where we finished with:
– 15 yard dashes
– ATMs

Crawdad closed it out with a basic message: be where your feet are. Be present and content during the holidays.

Frozen fingers

AO: the-farm
Q: Pew-pew
PAX: Aladdin, Einstein
FNGs: None
COUNT: 3
WARMUP: the usual

THE THANG: 90 raised merkins on the parking blocks, 90 squats, 90 calf raises, 90 dips, 90 big boys, 90 pull ups

MARY: no time

ANNOUNCEMENTS:

COT:And you have forgotten that word of encouragement that addresses you as sons: “My son, do not make light of the Lord’s discipline, and do not lose heart when he rebukes you, because the Lord disciplines the one he loves, and he chastens everyone he accepts as his son.”
—Hebrews 12:5

When I was young, I always acted as if I hated discipline. It was part of the game. Most of the time, I didn’t want the discipline. Sometimes, however, I “acted out” to get my parent’s attention. Discipline was their way of getting mine! Now that I am older, I am so thankful that my parents loved me enough to discipline me firmly, to guide me lovingly, and to encourage me repeatedly. Their discipline and training have given me so many blessings and helped me understand what God is doing in my life. I need to recognize and appreciate the Lord’s discipline in my life for similar reasons! The lack of love is not hate but indifference. The opposite of concern is an unwillingness to discipline. Thank God he loves and knows us enough to be involved in our lives and discipline us toward Jesus and heaven.

As fathers – and leaders of our families and in our lives – we need to remember that discipline can be difficult sometimes to administer, but it is a blessing to those receiving it, done right. And we also need to accept it from God and those who offer it to us.