F3 Knoxville

Author: BackBlasts

Veterans Day 2024

AO: asylum-am
Q: Code Brown
PAX: Hands, Cinco (Scott McGuire), Fabio (Joe Hamilton), P3, Love’s, Code Brown, Charmin (John Willis), Cosmo 2, Cat Gut (Mike Davis), Double Wide, Waffle House (Brady Greene), Tropicana, Techmo, @crablegs.
FNGs: None
COUNT: 14
WARMUP: stretching and an ATM for for good measure.

THE THANG:
Run to the FERTILE CRESCENT.
six laps for the six branches
Army: 20 dips at top
Navy: 20 step ups
Marines: 10 burpees
Coast Gaurd: 50 sit ups
Air Force: 20 dive bombers
Space force: 20 4 ct flutter kicks
Each lap separated by a medley of squats, arm circles and SSH.

Finish it out with a round of 12 failure to launch…

MARY: squats and Superman swim

ANNOUNCEMENTS: na

COT:the Gettysburg address. Read it today and remember all the veterans who served.

[genesis-ruck] Saucy Nuggs

AO: genesis-ruck
Q: Mermaid
PAX: Mermaid, Steam, Single (Ryan Chambers)
FNGs: None
COUNT: 3
WARMUP:
It was a short warmup consisting of some stretching, particularly the lower back, some SSH, merkins, squats, and then we were off.
THE THANG:
We explored a new route going up the trade route, to kingston pike where we spoke to the barber who is always there at 5:30AM. We continued all the way down Kingston pike to Gallaher View, then to the greenway and back. All in all it was about three miles with two additional trips up moto hill so that we each got a turn going up up up.

The focus of the day was to carry a ruck with a 45lb plate, and a 60lb sandbag for a total of 105lbs. We swapped every 1/3 of mile, while the other guys carried a bag of about 30lbs. The HIM carrying the heavy called two exercises at each stop, and we switched and moved on. Highlights of the day were the aforementioned Saucy Nuggs pic and doing monkey humpers over I40 @ Gallaher View.

We will add a 30lb plate and repeat this soon for a total of 135lbs as we work our way up to 200lbs, and the 200lb mile.
MARY:
none, just a couple trips up Moto with 105lbs
ANNOUNCEMENTS:
Rucks Giving
COT:
We were talking about leadership during the ruck, and for the COT, I shared how positive the Virtuous Leadership has been for me. The real issues we discuss, the growing bonds with High Impact Men, and the spiritual discussions that follow. Even better, is that as I am carefully considering the things we discuss each week, I am finding my prayer life has improved along the way. Just as a run AO, or a ruck AO, or even F3 may not be for everyone, Virtuous Leadership may also not be for the common F3 guy. However, the guy who has bought in, attends regularly and “is drinking the kool aid” will love the takeaways and impact that is coming out of intentional leadership studies.

I can’t sum up in a backblast how impactful this time has been every Sunday morning, and I say no to other things so that I can keep this time slot open for this opportunity,

[mountainbiking] Pitch Black in the Pitch Black!

AO: mountainbiking
Q: Gru Petr Hanousek
PAX: Gru Petr Hanousek, Billy Goat, Sambo
FNGs: None
COUNT: 3
WARMUP: Chasing Me up the hill

THE THANG: Lincoln around the bend then up Independence took the road to Sharp Shin then down Firebreak to Lincoln then around the bend again up Independence and down Pitch Black in the black

MARY: n/a

ANNOUNCEMENTS:

COT: often we seek God when times are bad bit we should seek him the times are good. Praise for a great ride with great company, pray Destiny’s upcoming MRI, and Janette Willams eye issue!

EMOM

AO: the-equalizer
Q: Cheney
PAX: Madoff, Bookman, Stripped, Ribbed, Ice Cold, Cheney, Headgear, Snowbird, mouthwash (Mike)
FNGs: None
COUNT: 9
WARMUP: Rockettes, SSH, cherry pickers

THE THANG:
10 min EMOM of 3 exercises
1st 5 min are 5 reps each and 2nd 5 min are 10 reps each
First set of exercises
Push ups
Nose to knees (Each Leg)
Squats

Do a lap

2nd set
Dry Docks
Plank jacks
Lunges

Do a lap

3rd set
Diamonds Push Ups
BBS
Twinkle Toes (not sure we did these right)

MARY: no time

ANNOUNCEMENTS: Brolympics on 11/16 doubling as the 9 yr convergence

COT: It’s Veterans Day. Make a special effort today to honor those who have served and are currently serving in our military.