F3 Knoxville

Author: BackBlasts

Double quarter pounder

AO: the-equalizer
Q: mouthwash (Mike)
PAX: mouthwash (Mike), Snitch (Cory Beilharz ), Ribbed, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 4
WARMUP: ssh, rockettes, Tennessee rocking chair, tempo merkins, high knees and buttkickers

THE THANG: double quarter pounder
– run to 25 yard line, 25 merkins, Bernie back
– Run to 50 yard line, 50 squats, Bernie back
– Run to 75 yard line, 75 mountain climbers, Bernie back
– Run to 100 yard line, 100 ssh, Bernie back

Rinse and repeat to make it a double with:
– 25 monkey humpers
– 50 Bobby Hurley’s
– 75 lunges
– 100 ssh

Dessert =
– some pull-up work. Jump up and slow count down
– Rock pile — 2 rounds of 20 rows, curls, oh press, and tri press
– Splash pad for 2 rounds of 20 step-ups and 20 dips

MARY: worked our way thru our ABC’s

ANNOUNCEMENTS:

COT:
Jerry bridges — “your worst days are never so bad that you are beyond the reach of Gods grace. And your best days are never so good that you are beyond the need of Gods grace.”

Friday Ruck – Fair & Maple

AO: thequacken
Q: Z-Pack
PAX: Hobie, Spellcheck, The Six
FNGs: None
COUNT: 4
WARMUP:
Rucked a lap at the park

THE THANG:
Ruck a loop on Fair and Maple – about 3 miles total for the day.

MARY:
No

ANNOUNCEMENTS:
Uncovered Convergence on July 13.
Marine Mud Run in August.

COT:
We talked Q source. We started at the beginning with Foundations. Leadership and Disruption.

Swolestice

AO: dogpound
Q: La-Z-Boy (Zac Smith)
PAX: Junk (Sam Yoakum), Madoff, Driftwood (Gary Bloom), SlideRule (Stephen Sloan), Bel Air, Bunches
FNGs: None
COUNT: 7
WARMUP: Yes

THE THANG: Yes

MARY: Not really

ANNOUNCEMENTS: Uncovered

COT: Stronger people are harder to kill than weak people and more useful in general. Mark Rippetoe.

AMRAP and Stuff (Swolestice)

AO: brickyard
Q: Bail Bonds
PAX: Gmail, Spellcheck, Simmons, Natty
FNGs: None
COUNT: 5
WARMUP:
Cherry pickers
Side lunge stretch
Arm circles
SSH

THE THANG:
Mosey to football field.
100 yards of inchworm burpees, then 30 BBs.
100 yard run back with 30 more BBs.

Mosey to AO for tabata amrap CMU.
Each exercise 60 sec on, 10 sec transition.
1. Flutter kicks holding CMU
2. Shoulder taps
3. Squats with CMU
4. Oblique curls right hand holding CMU
5. Oblique curls left hand holding CMU
6. Plank hold
7. Elevator dollies
8. Curls with CMU
9. OH press with CMU
10. Triple threat lunges

Then repeat entire Thang, but cut it all in half.

MARY:
Merkin CMU pull-throughs
Superman
CMU Thor hammers

ANNOUNCEMENTS:
Baby Appleseed is here
Uncovered workout at the cove July 13
Summer Swolestice tonight at Asylum PM
Dad Camp in August

COT:
Rest!
God did it after he created everything.
Jesus did it regularly during his ministry.
It’s important and necessary for us as men.
We’re pulled in so many different directions, which does make it hard.
Sleep and rest should also be part of our fitness.
It helps us be more fit physically, mentally, and spiritually.
Be intentional and set a weekly goal for God inspired rest!

Summer SWOLEstice Circuit

AO: asylum-pm
Q: Butterknife
PAX: Colonel (Alex Wallace), Lilydipper, Doubtfire (Nick Bond), Glamper, Convoy, Crash Dummy, Dain Bramage (Will Olson), Windex, Pele (Jon Lindberg), Drum Major, Lizzy, Tenderfoot, Butterknife, Brick, Mr Jinxy
FNGs: None
COUNT: 15
WARMUP:
SSH
Windmills
Baby Arm Circles forward and backwards
Cherry :cherries: Pickers
Tempo Squats

THE THANG:
Mosey to the colosseum with person in front falling off for 2 burpees

Circle up :bear: crawl to the center give some dap crawl :bear: back stand up x3

45 second stations we ran the inner loop after completing two stations. I sprinkled in some different drills throughout.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS
Man makers w/ 20 lb dumbbells
Walking Lunges with weighted bag

Kick Flip’s Mucho Chesto

Med ball toss drills with core focus.

MARY:
10 burpees for our fallen CMUs.

ANNOUNCEMENTS:

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬