F3 Knoxville

[the-pulpit] EMOM

AO: the-pulpit
Q: Betty
PAX: Kevin (Miss Piggie), Leland Robbins (Geiger), Smoked Pickle, Betty, Voodoo, Ike, Scruff McGruff
FNGs: 1 Scruff McGruff
COUNT: 7
WARMUP: burpees, cherry pickers, BAS,Squats,Merkins

THE THANG:
EMOM 1 12 min
15 push ups
20 squats
15 sit-ups

EMOM 2 12 minutes
8 burpees
10 lunges
10 Catalina wine mixers

20 chest press x2
20 curls x2
10 Thrusters x1

MARY:
2 minutes of flutter kicks
ANNOUNCEMENTS:

COT: went over the core tenant of F3

Pivot!

AO: the-equalizer
Q: Bookman
PAX: Blindside, Stripped, Ribbed, Bookman
FNGs: None
COUNT: 4
WARMUP: getting rucksacks out the vehicles

THE THANG: coffee ruck. 6-10 oz curls during ruck

MARY: stretching

ANNOUNCEMENTS: genesis ruck launch

COT: 988

43 of everything – Birthday Q

AO: juco
Q: Wanderer
PAX: Guardrail, Dart Gun, Love Shaq, Matilda Jane, Torrentino
FNGs: None
COUNT: 6
WARMUP:
– SSH
– Cherry Pickers
– Tempo Squat
– Tempo Merkin
– Harry Rockets
– ti-chi fighters

THE THANG:
43 of everything! Take a tour of juco, stopping at every parking spot and doing an exercise.

We did in mostly the right order:
– Burpees
– Squat
– Lunge
– Merkins
– BBS
– 43 second bar hang
– Overhead press
– One legged RDL
– Flutter kicks
– Squat Jacks
– Zombie Crunch
– LBC
– Plank

MARY: non official. finished with plank at the flag to time.

ANNOUNCEMENTS:
disk golf tournament will be moved. New date will be announced

COT:
“Whoever is slow to anger has great understanding, but he who has hasty temper exalts folly.
Prov 14:29″
How is anger related to great understanding and folly? A few thoughts.

Great understanding:
– By being slow to anger, you are able to see from others perspective
– You understand what’s important in life. Most of the things we are angry about are not the import things of life.
Exalts Folly:
– Anger drives away those we care most about.
– Encourages retaliation
– Doesn’t solve problems

Lucky 7’s

AO: the-farm
Q: Bartman
PAX: Oil Check, Aladdin, Choir Boy, Einstein, Monstar, Pew-pew, Badger
FNGs: None
COUNT: 8
WARMUP:
SSH, tempo merkins, tempo squats, lbac, rockettes, oyo stretch

THE THANG:
7’s: lunges, jump squats, bear crawls in between
7’s: big boys, American hammers, hill run in between
7’s: curl & oh press, dips, mosey in between
7’s: calf raises, parking curb merkins, mosey in between

MARY: no time

ANNOUNCEMENTS:

COT: talked about the history of Labor Day. Thanked everyone for their contributions to their work.

Clock Puncher For Labor Day

AO: thequacken
Q: Z-Pack
PAX: Tenderfoot, Z-Pack, Crash Dummy, Trip
FNGs: None
COUNT: 4
WARMUP:
Windmill
Squat and Reach
OH Clap
Baby Arm Circles
Ring of Fire Merkin
Mountain Climbers

THE THANG:
Clock Puncher

MARY:
No

ANNOUNCEMENTS:
Iron PAX starting.
Quacken workouts on Monday will be at 0530 starting this Monday. PM workouts on Monday will be reevaluated next Spring.

COT:
“The Hiding Place” br Corrie ten Boom
A true story of courage, faith, and forgiveness.