F3 Knoxville

Author: BackBlasts

Citius Altius Fortius

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Aladdin, Mayberry, Madoff, Lightweight, Earmuffs (Dan Studt), High Heels (Henry Ritchie)
FNGs: None
COUNT: 7
WARMUP:

SSH
Burpees x2
Baby arm circles
Michael Phelps
KCP
Butt kickers
High Knees
Karaoke
Prime Times

THE THANG:

Mosey to the Backbone
5 Pull-Ups
10 Merkins
15 Squats

5 Rounds

Slow Bernie up Matterhorn

Mosey to the Boat

Shuttle Run x3

Mosey to CMUs

Colt 45s
Tricep Extension
CMU Bear Crawl

MARY:

Nah

ANNOUNCEMENTS:

Bro-lympics

COT:

Citius – Altius – Fortius – Comuniter

Stronger – Higher – Faster – Together

Steve Prefontaine was an Olympic runner from Oregon in the 70s and also the namesake of my dog.

He was a flat out runner that didn’t buy into strategy, or %, he was a flat out runner.

My fav quote from Pre, that I couldn’t remember is, “To give anything less than your best, is to sacrifice the gift”.

Hit me in the car.

Hope all of you men work to get Stronger – Higher – Faster – Together.

Ultimate Frisbee

AO: the-project
Q: Biohack
PAX: Munge, Ocho, Flying Dutchman, Biohack, Mathlete, Chicken Bone, Bolt, Tom Tom
FNGs: None
COUNT: 8
WARMUP:
-Projectivator
-Tempo squats
-Tempo merkins
-Cherry Pickers

THE THANG:

-Mosey to High School parking lot
-Ultimate Frisbee game
-Everyone does a burpee for every turnover
-When you score, pick an exercise for everyone to do

MARY:

ANNOUNCEMENTS:

Convergence this Saturday!

COT:

During the game, we did lots of burpees. Burpees involve getting down and getting back up. Life knocks us down sometimes. It is important to get back up and continue. You have an awesome group of guys around you. We support each other.

[the-pulpit] Burpeefest

AO: the-pulpit
Q: Betty
PAX: Smoked Pickle, Sawdust, Betty, Ike, Trojan, Chuck
FNGs: None
COUNT: 6
WARMUP:
Squats, BAF, BAB, Cherry Pickers, SSH

THE THANG:
Ran to the Church Main entrance
11’s ish
10 tactical getups
1 squat
8 tactical getups
3 squars

Mosey to stop sign at base of hill
River rock should kder raises and holds

Mosey to turf
40 yards
Burpees sled pushes down and back x2
Burpees tire flips

Mosey to upper school covering
Utter kicks and wall sits

Mosey back to flag

MARY:
No time

ANNOUNCEMENTS:

COT:
Thank you yo all the veterans

Just. Be. Kind.

AO: asylum-pm
Q: Tenderfoot , Brick
PAX: Crash Dummy, Title IX (Christian Prescott), Brick, Steam, Dain Bramage (Will Olson), Pusher, Curveball, Rooney (Carl Whipple), Lilydipper, Drum Major, Lizzy
FNGs: None
COUNT: 12
WARMUP: Brick covered for me while I finished setup. Not sure about the full list of warmups. I think I heard:
SSH
Cherry Pickers
Manmakers
??

THE THANG:
Mosey along the south end of Lakeshore, stopping for various exercises along the way, including:
Burpees
More burpees
Bernie up hill
Squats
SSH
Arrive at base of Everest
LBC
Run up Everest
Squat Jumps
Hello Dollies
Mosey…
Butt-kicks
Imperial Walkers

Grab rocks:
50 bicep curls
Lunges to end of parking lot (w/ rocks)
50 shoulder press

Full-length parking lot drills:
Carioca/Karaoke out-and-and back
Bernie sprint to end
Grab partner: sprint out-and-back, then other partner sprints out-and-back
High knees back to our rocks, return rocks to pile

MARY:

ANNOUNCEMENTS:
Brolympics
Beer ruck canceled

COT: Just. Be. Kind.
I know politics is off-limits, but I just had to address the elephant in the room. I am raw, and my heart is breaking as I bear witness to the vile behavior following last week’s election results. Tribalism and mean-spirited divisiveness is at an all-time-high. All around us, in every sphere of our lives. And it’s coming from BOTH “sides.” Please don’t contribute to this hatred and disunion. It is our job to bridge and heal gaps between each other, to facilitate understanding and love. We are all brothers and sisters created by the same God. The same Spirit animates our Souls. The affairs of governments do not supersede this truth. I know we all make mistakes on this front. I certainly have. But the key is to learn from these mistakes, to make amends, and to commit to a path of reconciliation, unconditional dialogue, and intentional relationship.

Most wouldn’t

AO: juco
Q: Guardrail
PAX: Dart Gun, Fetch, Booster, Butterknife, Wanderer
FNGs: None
COUNT: 6
WARMUP: Usual: SSH, Cherry pickers, Tempo merkins

THE THANG: Mosey to the big parking lot and use the hill towards the barn for 11’s: Catalina Wine Jack at the bottom, star jumps/jacks at the top
100 hops over the metal gaurdrail, 3 trips on “animal hill” behind that guardrail, craw, bear, peinguin down, run up.
Attempted the 4 person octopus and then 30 merkins for 30 parking spots.
Mini burpee tree biscuit in the back corner for about 25 burpees, then leg raises on the loading dock, dips at the hex benches and step ups on the brick. Sprint, bear across the west lot

MARY:hill billy walkers and flutter kicks.

ANNOUNCEMENTS: 5 days till brolympics

COT: in Matthew 24 Jesus says that as
Wickedness increases>>>Love of MOST will grow cold.
Old men have a path to choose; rather men have a path to choose and the path is clear once they are old
Bitter, or better
Dirty old man or sweet old man. But it’s never too late.
On this veterans day, I want to honor my dad, a Veteran and a guy who is growing to in his Love for the Lord and is a sweet, and funny, old man.
Sweet old man is going to not come from me, but from God’s love in me
I need to grow in passion, not let it grow cold and do what MOST won’t do.
What things do you see good men do?
– In community
– prayer
– Time in scripture
– realizing the stakes are high