F3 Knoxville

Author: BackBlasts

[clinton-otb] Ruck and 11s

AO: clinton-otb
Q: Bail Bonds
PAX: Colonel (Alex Wallace), Biohack, Mathlete
FNGs: None
COUNT: 4
WARMUP:
Get out of the heated vehicle.

THE THANG:
Ruck through Clinton.
Find a hill for 11s.
Squats at the top, merkins at the bottom.
Mosey down, Burnie up.

MARY:
None

ANNOUNCEMENTS:
RoCo Convergence 12/7
Smokey’s Convergence 1/4
Forg3 1/24 – 1/26

COT:
See attached pic.
Being a Godly man

Thirty-six

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Ice Cold, Madoff, Cheney, mouthwash (Mike), Ribbed, Headgear
FNGs: None
COUNT: 8
WARMUP: SSH, Arm Circles, Grady Corns, Squats, Merkins

THE THANG: 12 of Diamonds (12 reps plus 36 sec hold 3x around the path)

Merkins + planks
Jump squats + chair sits
Flutter kicks (36x) + hollow body/boats
CDDs + planche planks
Side crunch (18 per side) + side plank (18 sec per side)

MARY: no time

ANNOUNCEMENTS: na

COT: Gal 5:25 “If we live by the Spirit, let us keep in step with the Spirit.”

Shamrock – Field Trip

AO: shamrock
Q: Anchorman
PAX: Honeydew, Skidmark, slappy, Squatter, Stitch, Anchorman
FNGs: None
COUNT: 6
WARMUP:
SSH
Cherry Pickers
Run in place / Butt Kick / High Knees / Over the fence
Quad and Hams stretch

THE THANG:
Mosey to grab 3 CMUs
Pass it back and forth with battle buddy
Mosey to columns
30 sec wall sit then 10 merkins x 2 rounds
Walk with CMUs across Cedar Bluff to the school steps
Partner 1 runs the steps while # 2 AMRAPs
– Overhead Press
– Curls
– Tricep Ext / Dips
– BBS
– Heavy Squats
– Lawn mowers – alternating
– Windshield Wipers
– Almost did 2 full rounds
head back to return CMUs

MARY:3 minutes of dealers choice Mary

ANNOUNCEMENTS: Let’s do lunch soon

COT:
Find moments with family to slow down this Christmas season. Shut the lights and TV off and light a candle and read scripture.
“The light shines in the darkness, and the darkness has not overcome it.”
‭‭John‬ ‭1‬:‭5‬ ‭ESV‬‬
bible.com/bible/59/jhn.1.5.ESV

Walking Back In Time

AO: asylum-am
Q: Sawdust , Charmin (John Willis), Matlock (Bill Maddox), Tropicana, bluebird, Coolio (Greg Fox), Fabio (Joe Hamilton), Gibbler, Rainbow
PAX: Sawdust, Charmin (John Willis), Matlock (Bill Maddox), Tropicana, bluebird, Coolio (Greg Fox), Fabio (Joe Hamilton), Rainbow, Gibbler, Jack-Jack 🐕, Rugby 🐕, Cash 🐕
FNGs: None
COUNT: 9
WARMUP: Hitch up the :dog2: :dog2: :dog2:

THE THANG: Ruck for 4.27 miles at a pace appropriate for Coolio (Greg Fox). This resulted in Tropicana & Sawdust playing the role of Tail End Charlie.

MARY: No time for her

ANNOUNCEMENTS: N/A

COT: Hands spoke of the start of the Advent season & how we should love & care more.

Great Circle

AO: juco
Q: Wanderer
PAX: Booster, Guardrail, Mailbox, Archie, Butterknife, Fetch, Lt. Dan
FNGs: None
COUNT: 8
WARMUP:
– SSH
– tempo merkins
– Abe Vigodas
– tempo squats
– Moroccan night clubs
– calf stretches

THE THANG:
Run route around the JUCO great circle. Pax stayed together. Stopping at 6 stations for exercises.
– 25 merkins
– 25 squats
– 25 Freddy Mercuries 4ct
– 25 Carolina Dry Docsk
– 25 Imperial Walkers
– 25 LBC 4ct

After one lap, we reversed taking a detour to the coupon pile.
– 25 Curls
– To the top of the steps for max pull ups
– 25 OHP

Continue on the route to the end of lap 2.

After return to flag went to upper area for some dips and stone work.
– 15 dips
– pick up a stone and forward raises
– side raises
– overhead rock claps

Almost time, return to flag for some Mary.

MARY:
– Heels to heaven
– tempo merkins
– flutter kicks

COT:

Yesterday was Dec 1, the start of advent. My family and I started an advent devotional and week one is about hope.

Advent literally means “the coming” and it’s a time of anticipation as we wait for Christmas. This anticipation and waiting is also a reminder of our greater hope as we wait for the return of Jesus to restore all things.

During this season remember the hope Christmas is a reminder of.