F3 Knoxville

Author: BackBlasts

King Builder Pre-Ruck

AO: asylum-daybreak
Q: Sawdust
PAX: Smoked Pickle, Betty, Mermaid, Swanson, FixerUpper, skewer, Humper ( Sam Hartness )
FNGs: None
COUNT: 8
WARMUP: Sawdust & then Betty planted their respective :shovelflag:

THE THANG: Rucked around the park for 3.27 miles

MARY: No time for them.

ANNOUNCEMENTS: Drop our rucks & get in the circle of the AO to start the beatdown.

COT: Deferred to the end of the King Builder Beatdown

[f3knoxvillemain] King Builder (Convergence)

AO: f3knoxvillemain
Q: Tinker Bell-GTE Trainer (STL) , Motorboat (Indianapolis)
PAX: Blindside, Waxjob, Shuttlecock (Riley Brady Parmer), Rep Sleepy, Commission, P3, Z-Pack, Steam, skewer, Spellcheck, Single (Ryan Chambers), Brick, Tenderfoot, slappy, Gmail, Borg, The Situation, Maxime – Pittsburgh, Nubbins (F3 Muletown), Kodak (Joe Beach), Uncle Rico (Naperville), FixerUpper, Lizzy, CRISPR, F3 Pluto ( Hugh Nystrom), Tropicana, Charmin (John Willis), Pac-man, Stitch, Snitch (Cory Beilharz ), OnStar, Swimmies (Nathan Chesney), Duggar, Choir Boy, Betty, Voodoo, Smoked Pickle, Grandslam, Einstein, Lilydipper, Pusher, Guppy, Guardrail, Median, Mermaid, KickFlip, Cheatsheet, Utah, Toretto, Honeydew, Tonka, Pom Pom (Grayson Vaughn), Eliza, Ribbed, I-Beam, Mathlete, Cart Girl (John Sadler) (Chatt, TN), Swanson, Abort (Jeremy Loftis), Dumpster Dive, Anchorman, Humper ( Sam Hartness ), David Wood, Bones, Rooter, scratch & win, full moon,, Ike
FNGs: 1 Ike
COUNT: 89
Kingbuilder
Q: Tinker Bell Bones Motorboat
Warm Up: Mosey to the base of Picket’s Charge
Thang 1:
Get Right-Fatigue makes a coward of us all
-Bones led a series of up and down the hill with Bomb Jacks, Burpees, Monkey Humpers
-Live Right-When in charge, take charge
-Motorboat led standard F3 exercises IC emphasizing staying together as a team and the importance of cadence
-Lead Right-Leaders build leaders
-Tinker Bell led 4 corners with exercises of No cheat merkins, no surrenders, and get ups. Guppie was tasked and taught to lead the group in SSH and 6ct burpee IC
-AAR process
-Leave Right-Virtuous leaders work themselves out of job
-Guppie taught Pusher to lead SSH and Burpees IC
-AAR process

Mosey back to flags

The COT was the Nant’an change from Kickflip to Mermaid.

Bizarro Tabata

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Einstein, Lightweight, Full Tank, Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 5
WARMUP: Yup

THE THANG: Bizarro Tabata around the big loop (10 seconds on, 20 seconds off x 8 rounds). The exercises were: burpees, dips, merkins, CDDs, handrail rows, and V-ups. We ran for 30 seconds in between exercises.

MARY: Flutter kicks (4 count) x 50, LBCs for the last minute until time

ANNOUNCEMENTS: Convergence at the Asylum in the morning beginning at 6:30 with the nantan handoff at 7:30 followed by grow school at Bearden High School. GTE on Saturday evening/night through Sunday morning for the crazy folks.

COT: Take solace in the little victories and successes of your day.

BurPlease, may I have another?!

AO: shamrock
Q: Stitch
PAX: Anchorman, slappy, Curveball, Mermaid, Eliza, Honeydew, Commission, Toretto, Crawlspace, Gringo
FNGs: None
COUNT: 11
WARMUP:
Cherry Pickers
Moroccan Nightclub’s
SSH
Imperial Walkers

THE THANG:
Mosey to the Football field

10 Burpees on the field at every field corner and when back to the start, 5 Burpees for each lap (Total = 100).

One lap through the Bleachers

Pull off for 50 Tricep Dips on the wall next to the bleachers.

Mosey to The Statue for Flutter Kicks, Derkins, Urkins, and Freddy Mercuries

Mosey to CMUs. Every PAX to do 25 OHP, 25 Curls, 25 Bench, 25 Curls

Mosey to COT for Hello Dolly, Heels to Heaven and 1 minute Plank.

ANNOUNCEMENTS:
GTE Convergence tomorrow at 6:30 (Asylum). Nant’an Flag handoff.

COT:
I have a framed print in my living room. A few years ago, an acquaintance of mine who owned a print shop had created a bunch of these for the church to distribute as gifts to the congregation. I thought it was cool and catchy at the time, and so I had it framed. Just the other day, I passed by it and read the words again. This time, it just struck me in a different way. In a very enlightening and hopeful way. I don’t exactly know who the author is but here’s what it says:

“Who you are & WHO YOU ARE NOT
IS UNIQUELY DESIGNED to offer
Christ’s Life to THE WORLD.

How YOU ARE GIFTED &
HOW YOU ARE not GIFTED-
THIS IS DESIGNED FOR HOW YOU’RE TO MAKE CHRIST KNOWN TO THE WORLD.

What YOU POSSESS &
WHAT YOU DO NOT POSSESS
IS UNIQUELY DESIGNED TO MAKE HIM KNOWN.

What you CAN DO & what
YOU CANNOT DO IS HIS
DESIGN TO MAKE HIMSELF KNOWN THROUGH YOU.

You are UNIQUELY DESIGNED to offer Christ
AND IT IS YOUR LACK (who you are not, what you don’t possess, what you can’t do) THAT IS THE MOST POWERFUL PART OF THE STORY.

THAT’S the GOSPEL!”

It’s hard to add to that. Embrace the man you were created to be, with all of your gifts and brokenness. It’s not about your resume and as we learn, it’s really not about us. It’s all His!

Isaiah 40:8 – The grass withers, the flower fades, but the word of our God will stand forever.

I hope that is encouraging as you leave here today.

CMU Recycling

AO: dogpound
Q: Lightweight
PAX: Earmuffs (Dan Studt), Spicoli
FNGs: None
COUNT: 3
WARMUP: We did

THE THANG:
20 reps cycling down by 4 each set, run a lap around the Thunderdome each set.

Round 1
HR Merkins
Goblet Squats
Curls
Swings
BBS

Round 2
Wide Merkins
Flutter kicks
Squat Thrusts
Rows
Tri Extension

MARY: no time

ANNOUNCEMENTS:
GTE/Convergence

COT: Mr. Mo Mentum