F3 Knoxville

Author: BackBlasts

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.

[the-pulpit] Day before Turkey Day

AO: the-pulpit
Q: Betty
PAX: Betty, Leland Robbins (Geiger), Rougarou, Chuck
FNGs: None
COUNT: 4
WARMUP:
Cherry pickers. Merkins, SSH, BAS F/B, Tempo Squats

THE THANG:
Mosey to old church side stairs
11’s
HR Merkins
Big boy sit-ups

Mosey to back preschool alley picnic table
11’s
Step ups
Dips

Mosey to
Playground hill and bear crawl up

Head to the basketball court for some free throw practice
Each HIM got two free throws. One miss 5 burpees, 2 misses 10 burpees. We went for two rounds of this. Betty missed 3 in his last round causing 15 burpees.

Mosey down playground hill to parking lot for some lunges across the way.

Ended with some Mary and 1 burpee

MARY:
Yes

ANNOUNCEMENTS:

COT:
Text or call another man just to say you are thankful for them. No other agenda accept that.

[virtuous-leadership-school] Waffle House

AO: virtuous-leadership-school
Q: Mermaid
PAX: Borg, Spellcheck, Baby Boomer
FNGs: None
COUNT: 4
This week’s QPoint (4.7) was Equipping. We had great discussion about putting a team together that plays to each members strengths, rather than teaching skills where we are weak. We had a dynamic conversation about marriage and the “mission” & “submission”. I think we all continue to be amazed at how relevant this material and subsequent conversation this is every single week. This is a time worth the sacrifice on Sunday AM.

Ruck the Truck

AO: the-farm
Q: Gibbler , Bartman
PAX: Gibbler, @Bartman
FNGs: None
COUNT: 3
WARMUP: we got moving

THE THANG: ruck “almost” to McFee while enjoying pleasant conversation

MARY:

ANNOUNCEMENTS:

COT:

11/30 Hero WOD: 1LT Derek Hines

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: vanilla, Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall), Drive-thru (Mikel Towe)
FNGs: None
COUNT: 4
WARMUP:

THE THANG: Mosey to Performance lawn

Buy-In:
50 Push-Ups
50 Sit-Ups
50 Air Squats

EMOM
Shuttle run down and back. At the end of the run alternate between plank/flutter kick. 25 minutes total.

Cash-Out:
50 Air Squats
50 Sit-Ups
50 Push-Ups

MARY:

ANNOUNCEMENTS:

COT:1LT Derek Hines, who was killed in action on September 1, 2005 in Baylough, Afghanistan, when elements of Battle Company, 1st Platoon and Headquarters Platoon came under attack from enemy small arms fire while searching for the leader of a Taliban IED cell. 1LT Hines continued to return fire against the attacking enemy forces despite his fatal wounds.

Born on July 9, 1980, 1LT Hines is remembered by his Paratroopers as an exceptional leader with a work ethic and competitiveness that went unmatched. His competitive nature translated into a truly relentless motivation to take the fight to the enemy that would consistently distinguish him under fire throughout Battle Company’s deployment.
The workout was designed by Robert Kinney, former battalion commander and a trained coach.