F3 Knoxville

[clinton-otb] Ruck and Rep

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AO: clinton-otb
Q: Bail Bonds
PAX: Gmail, Stephen McNally
FNGs: 1 Stephen McNally
COUNT: 3
WARMUP:
Toy soldiers, monkey humpers, arm circles.

THE THANG:
35 second rounds of tabata with ruck on.

Set 1:
Merkins
Squats
American hammers

Set 2:
Lunges
Curb dips
Imperial walkers

Set 3:
Inchworm burpee
Lateral lunge
American hammers

Set 4:
Up-down planks
Sumo squats calf raise
Imperial walkers

MARY:
None

ANNOUNCEMENTS:
Polar plunge in Townsend 1/1
Smokey Convergence 1/4
Forg3 1/24-1/26

COT:
Luke 2:9-10
Focus was on the good new being for ALL. The shepherds, being lower in society were the first ones to know of this good new, that the son of God has come to earth. The spreading of the good news, the Gospel, started there. Let’s continue the sharing the good news everywhere we go, in word and action.

Workout Before Christmas 🎄

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AO: juco
Q: Butterknife
PAX: Suds, Lt. Dan, Windex, Archie, Butterknife, Erector, Guardrail, Pelican, Wanderer, Roll-Back (Columbia TN)
FNGs: None
COUNT: 10
WARMUP:
SSH
Windmills
25 Merkins
Cherry :cherries: Pickers

THE THANG:
Mosey w/ the leader falling off for 2 burpees
12 station circuit 45 secs with each station
Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mt Eveverest
SSH
BBS
Man makers w/ 20 lb dumbbells
Step Ups

Mosey to the pull up bars 10 pull ups, Merkins while waiting. Mosey to the loading docks for some figure 8s.

MARY:

ANNOUNCEMENTS:

COT:
Not sure if you’ve noticed it, but there appears to be a homeless camp 🏕️ between Lovell road and Carmichael. When you’re headed North on Pellissippi and get to the Lovel Rd exit, look to the left just below the apartments.

It’s been pretty cold lately…

It makes me sad and I really don’t know what to do about it.

We are super blessed. I may not be money 💰 rich, but I’m so rich. I have a wife and kids that adore me (OK maybe a stretch) that I also adore. I have a roof over my head and cars in my driveway. Our kids are in one of the best schools in an overall great school district. I have a job and I have men that I trust, can workout with, and check in on me.

Life happens and sometimes it’s hard, but I encourage you to take on an attitude of gratitude. Count your blessings and you will start to see just how blessed you are.

If you don’t have a church, join me at Faith Promise on Christmas Eve. I’ll be at the 4p service.

“Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.”
‭‭1 Thessalonians‬ ‭5‬:‭16‬-‭18‬ ‭

12/23 Run and PT

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AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), vanilla, Huffy (Ken Hill), Drive-thru (Mikel Towe)
FNGs: None
COUNT: 5
Warmup

Tha Thang:

Run 2.75 miles. Every half mile:

20 merkins
15 squats
10 Big Boys
5 burpees

Christmas Ruck

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AO: asylum-am
Q: Sawdust , Coolio (Greg Fox), Matlock (Bill Maddox), Tropicana, bluebird, Fabio (Joe Hamilton)
PAX: Sawdust, Coolio (Greg Fox), Matlock (Bill Maddox), Tropicana, bluebird, Fabio (Joe Hamilton), Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 6
WARMUP: Get the leashes out for the pups

THE THANG: Ruck at a Christmas pace for 4.1 miles

MARY: No time for her

ANNOUNCEMENTS: Tomorrow Matlock (Bill Maddox) will Q at 0600.

COT: P3 told us to remember the quote from Scrooge to keep Christmas in our hearts all year through.

Santa Grok

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AO: the-farm
Q: Choir Boy
PAX: Bartman, Choir Boy, Einstein, Penske
FNGs: 1 Penske
COUNT: 4
WARMUP: The Usual Suspects plus a jog around the parking lot

THE THANG:

Circuit 1: the Reindeer Rundown – 45 seconds on/15 seconds off of each exercise, then repeat the circuit for 3 total rounds

Rudolph’s Run (high knees)
Dasher’s Squats
Prancer’s Plank
Vixen’s V-Ups
Comet’s Crab Walk

Circuit 2: the Elves’ Endurance – same as above (45 seconds on/15 seconds off for 3 total rounds)

Elf Jumps (squat jumps)
Mistletoe Mountain Climbers
Holly Push-Ups (merkins)
Stocking Lunges
Gingerbread Walk (bear crawls)

MARY: Christmas Tree Pose – stand on one leg and stretch your arms out and up for 30 seconds each leg; Reindeer Stretch – fold down, touch your toes, inch worn out to plank (add a merkin for good measure) and inch worm back x2; and Sleigh Driver Stretch – one leg over the other, elbow on knee, look back, switch legs/sides

ANNOUNCEMENTS: No workout at the Farm on Christmas

COT: Wishing all of the farmers and their family and friends a healthy and Merry Christmas