F3 Knoxville

Author: BackBlasts

Show and Tell: Tonka Edition

AO: shamruck
Q: Eliza
PAX: Fabio (Joe Hamilton), Tonka, Mermaid, Dumpster Dive, Eliza, Johnboat
FNGs: 1 Johnboat
COUNT: 6
Three easy miles around the school and the track listening to Tonka talk about the good the bad and they ugly of the GTE.

Mid ruck we were joined by an FNG who spotted us in the Gloom. Welcome Johnboat who leads the Side Straddle Hops better than most of us.

Make a list of things you are thankful for today, and when you feel discontent, pull it out pray on it and add to it. God has put you where you are right now with all that you have right now for a reason.

Captain’s Log

AO: asylum-am
Q: Charmin (John Willis)
PAX: Gibbler, Matlock (Bill Maddox), Waffle House (Brady Greene), bluebird, Cat Gut (Mike Davis), Bunny, Charmin (John Willis), F3 Pluto ( Hugh Nystrom), Fabio (Joe Hamilton), Pac-man, Cinco (Scott McGuire), Sawdust, Code Brown, Button Fly, Tecmo
FNGs: None
COUNT: 15
WARMUP: SSH, Abe Vagoda, Tie Fighters, tempo Merkins, Imperial squat walkers, Rocky Balboas, Karaoke

THE THANG: Wall Walkers did whatever. Rest of us grabbed the Asylum Log, divided into 3 teams and moseyed to Circus Maximus.

Bump drill: one team is moving the log from top of CM to the bottom. Team at the top is doing AMRAP merkins and then switching to squats. Team at the bottom; AMRAP BBS, switching to CDD.

Move log back to AO and mosey the back way to the bottom of Cardiac. Bernie to the first curve, mosey to the second, all out to the top. 25 dips at the top.

Mosey back to AO

MARY: Howling Monkeys.

ANNOUNCEMENTS: None?

COT: take a little time to focus on one part of God’s creation. Give thanks with gratitude.

Rise and Grind

AO: juco
Q: Butterknife
PAX: 5K, Butterknife, Erector, Guardrail, Love Shaq, Lt. Dan, Mailbox, Wanderer, Windex
FNGs: None
COUNT: 9
WARMUP:
SSH x10
Little Baby Arm Circles (forward and backward)
Cherry :cherries: Pickers
Windmills
Perfect Merkins x5
High Kicks and Quad Stretches

THE THANG:
Mosey to the top of JUCOManjaro with the person in the back sprinting to the front.

20 curls
Murder Bunny 🐰 to the first cone
10 Thrusters
Run back to the starting line and back to your CMU
Murder Bunny 🐰 to the next cone
10 KB swings
Run back to the starting line and back to your CMU
Murder Bunny 🐰 to the next cone
10 goblet Squats
Run back to the starting line and back to your CMU
20 curls
Rifle carry back to the start
Rinse and repeat 🔁

MARY:
Four Corners with Get ups and No Surrenders

ANNOUNCEMENTS:

COT:
KickFlip was out a couple of weeks ago and he was reflecting on a message that Archie delivered… Coming to F3 does not make you a HIM. I agree with this statement. It doesn’t. There are also several HIMs that have never been to an F3 workout. We need to get them out here with us.

F3 also doesn’t count as church. ⛪️ If you’re here and don’t have a church you call home, I would personally like to invite you to Faith Promise where me and my family attend. There’s a spreadsheet floating around with a lot of our F3 brothers and the churches they belong to. So again, I encourage you to check it out, if you don’t have a church you call home.

I will say this though… Being out here in the gloom with these men is a great foundation and starting point. Surrounding yourselves with High Impact Men, is going to encourage you to strive to be one yourself. I know, because I’m speaking from experience. You push me to be my best, not only when I’m out here with you, but also when no one else is around. Thank you!

Rucking’ Fast

AO: asylum-am
Q: Sawdust , Gibbler, Matlock (Bill Maddox), bluebird
PAX: Gibbler, Matlock (Bill Maddox), bluebird, Sawdust, Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 4
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.17 miles

MARY: Rucked around the AO while the main PAX did Howlin’ Monkeys

ANNOUNCEMENTS: N/A

COT: Charmin (John Willis) reminded us to focus on one part of God’s creation & give thanks with gratitude.

All Quiet on the Western Front

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Choir Boy, Einstein
FNGs: None
COUNT: 3
WARMUP: Briefly to get to the Thang

THE THANG: Mosey to the rock pile near the splash pad for a circuit Tabata – 8 rounds, 20 seconds on, 10 seconds off with a different exercise each of the 8 rounds. The 8 exercises were merkins, curls, rows, LBCs, tricep extensions, squats, overhead presses, and leg lifts. So, we did 20 seconds of merkins, followed by 10 seconds of rest, followed by 20 seconds of curls and so on until we were doing 20 seconds of leg lifts at the end of the 8 rounds. We did the same circuit of 8 exercises Tabata-style 6 times. We ran around the playground after each round except between the 5th and the 6th rounds. Mosey the long way back to the AO.

MARY: Held plank until time (about 30 seconds)

ANNOUNCEMENTS:

COT: We need more pride and patriotism in this country.