F3 Knoxville

Author: BackBlasts

EMOM’s & AMRAP

AO: asylum-am
Q: Double Wide
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Hands, Hot Tub (John Muller), Matlock (Bill Maddox), Rainbow, Tropicana, Woodpecker, Warby, Red Card, Jumbo, Tecmo, Button Fly, Flintstone, , Cataract
FNGs: 1 Cataract
COUNT: 17
WARMUP:
SSH
This & that
Mike Phelps
Cherry picker
Rocky Balboa
Down & Back

THE THANG:
To the Cloud
EMOM 5 min and 1 bonus min of 12 burpees
Up Baby Everest & back

AMRAP 15 min
5 burpees
10 side lunges
15 hand release mercs
20 hot seats
25 Superman’s
30 Bonnie Blair’s
35 LBC
40 bunny hops
Run lap around double parking lots

EMOM 3 mins of 6 to 8 Mountain Climbers? uh nope, Iron Man? uh no, Man Makers! that’s it.

MARY:

ANNOUNCEMENTS:
Dad Camp final day to sign up

COT:
Don’t fear the hard work and hard choices

[the-pulpit] Sled Pulls

AO: the-pulpit
Q: Voodoo
PAX: Sawdust, Leland Robbins (Geiger), Rougarou, Smoked Pickle, Ike, Betty, Love’s, Chuck, M&M
FNGs: None
COUNT: 10
WARMUP:
Check

THE THANG:
Partnered up for a Dora style workout.

2 rounds, 100 each of:
– rows
– Snow angels
– Split squats
– side crunches
– Swings
– V ups

After round one we took a few minutes for some sled pulls.

Repeat Dora workout, and then finished with more sled pulls.

COT:
Borrowed a recent word shared by Stitch about listening to others. I’m terrible about remembering conversations with others which is ultimately me just not being fully engaged.

James 1:19
Proverbs 18: 2, 6-7, 13

Getting back into the groove

AO: shamruck
Q: Mermaid
PAX: Swifty, slappy, Dumpster Dive, Eliza, Lizzy, Booster, Baby Boomer, Mermaid
FNGs: None
COUNT: 8
We explored the roads in Belmont West and Gulf Park and had a great time catching up with guys we have not seen in a few months.

Following the Ruck, we discusses being vulnerable, sharing problems, and being open to seeking help. These topics tie into the QSOURCE OTB that we are experimenting with on Sunday mornings to potentially have a non exercise AO that focuses on teaching leadership principles. This is continuing on the Grow School Leadership training from the GTE, and the concept of “unlocking” men.

Tuesday Morning Thrusters

AO: brickyard
Q: Gmail
PAX: Appleseed, Bail Bonds, Natty, Gordie, Dodger
FNGs: None
COUNT: 6
WARMUP:
SSH, Tempo Merkins, Thia Fighter Arm circles, Tempo squats, mosey to track
THE THANG:
catch me if you can: partner 1 performs 5 bobby hurleys then sprints to catch P2 who has been running backwards, then switch. 1 lap

Bro Merkins (clap with partner on the up) here and there
count down from 5
MOT is wheel barrow/bear crawl/duck walk

CMU:
Perform 4 Thrusters in each parking space.
MOT: Rifle carry
Run a boogaloop
Repeato, reducing rep count by 1 each round (3,2,1)
Total Thruster count: 160

7s at the planters
Split squats (alternating legs)

MARY:
Flutter Kicks
Imperial Walkers

ANNOUNCEMENTS:
Marin Mud run at end of August. POC: Lizzy

COT:
James 1:22-25
But be doers of the word, and not hearers only, deceiving yourselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks intently at his natural face in a mirror. For he looks at himself and goes away and at once forgets what he was like. But the one who looks into the perfect law, the law of liberty, and perseveres, being no hearer who forgets but a doer who acts, he will be blessed in his doing.

Spur for us to be DOERS of what we know we should be doing.

Also pointing to the promise that we will be “blessed in” our doing.

Lord help us to follow you :fistbump:

I got to Run

AO: the-project
Q: Erector
PAX: Biohack, Mathlete, Ocho, Rocket, Tom Tom, Icey Hot, landonladd54321, Erector, Nerf
FNGs: None
COUNT: 9
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the amphitheatre. Perform one exercise and take a lap around th creek. Repeat with the next exercise AMRAP.
-20 merkims, squats, Freddie Mercury (2-ct)
MARY:
Flutter kicks and plank
ANNOUNCEMENTS:
Dad camp
COT:
Our children are precious. Do they know how special they are to us? Do we tell them?
Psalms 127:3-5 NASB1995
[3] Behold, children are a gift of the Lord, The fruit of the womb is a reward. [4] Like arrows in the hand of a warrior, So are the children of one’s youth. [5] How blessed is the man whose quiver is full of them; They will not be ashamed When they speak with their enemies in the gate.

Proverbs 22:6 NASB1995
[6] Train up a child in the way he should go, Even when he is old he will not depart from it.

Ephesians 6:4 NASB1995
[4] Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.
Don’t let angry outbursts be the thing that our children remember most about us.