F3 Knoxville

12 Days of Big Ball Christmas

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), G-6 (Rick Kuhlman), Passport (Ryan Matthews), Go For Two, Sourpatch
FNGs: 1 Sourpatch
COUNT: 6
WARMUP:
The usual

THE THANG:
Moseyed to the Christmas Tree

12 Days of Christmas

1 lap (to and from Big Ball)
2 mucho leggos
3 left center right center
4 toe tap merkins
5 flutterkicks
6 inchworms
7 Smurf jacks
8 hr merkins
9 box cutters
10 derkins
11 Get ups
12 burpees

MARY:
Retrieved the flag from an unexpected FNG

ANNOUNCEMENTS:

COT:
Met Sourpatch, heard a bit of his story, and closed in prayer

[clinton-otb] Ruck and 11s

AO: clinton-otb
Q: Bail Bonds
PAX: Colonel (Alex Wallace), Biohack, Mathlete
FNGs: None
COUNT: 4
WARMUP:
Get out of the heated vehicle.

THE THANG:
Ruck through Clinton.
Find a hill for 11s.
Squats at the top, merkins at the bottom.
Mosey down, Burnie up.

MARY:
None

ANNOUNCEMENTS:
RoCo Convergence 12/7
Smokey’s Convergence 1/4
Forg3 1/24 – 1/26

COT:
See attached pic.
Being a Godly man

Thirty-six

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Ice Cold, Madoff, Cheney, mouthwash (Mike), Ribbed, Headgear
FNGs: None
COUNT: 8
WARMUP: SSH, Arm Circles, Grady Corns, Squats, Merkins

THE THANG: 12 of Diamonds (12 reps plus 36 sec hold 3x around the path)

Merkins + planks
Jump squats + chair sits
Flutter kicks (36x) + hollow body/boats
CDDs + planche planks
Side crunch (18 per side) + side plank (18 sec per side)

MARY: no time

ANNOUNCEMENTS: na

COT: Gal 5:25 “If we live by the Spirit, let us keep in step with the Spirit.”

Shamrock – Field Trip

AO: shamrock
Q: Anchorman
PAX: Honeydew, Skidmark, slappy, Squatter, Stitch, Anchorman
FNGs: None
COUNT: 6
WARMUP:
SSH
Cherry Pickers
Run in place / Butt Kick / High Knees / Over the fence
Quad and Hams stretch

THE THANG:
Mosey to grab 3 CMUs
Pass it back and forth with battle buddy
Mosey to columns
30 sec wall sit then 10 merkins x 2 rounds
Walk with CMUs across Cedar Bluff to the school steps
Partner 1 runs the steps while # 2 AMRAPs
– Overhead Press
– Curls
– Tricep Ext / Dips
– BBS
– Heavy Squats
– Lawn mowers – alternating
– Windshield Wipers
– Almost did 2 full rounds
head back to return CMUs

MARY:3 minutes of dealers choice Mary

ANNOUNCEMENTS: Let’s do lunch soon

COT:
Find moments with family to slow down this Christmas season. Shut the lights and TV off and light a candle and read scripture.
“The light shines in the darkness, and the darkness has not overcome it.”
‭‭John‬ ‭1‬:‭5‬ ‭ESV‬‬
bible.com/bible/59/jhn.1.5.ESV

Walking Back In Time

AO: asylum-am
Q: Sawdust , Charmin (John Willis), Matlock (Bill Maddox), Tropicana, bluebird, Coolio (Greg Fox), Fabio (Joe Hamilton), Gibbler, Rainbow
PAX: Sawdust, Charmin (John Willis), Matlock (Bill Maddox), Tropicana, bluebird, Coolio (Greg Fox), Fabio (Joe Hamilton), Rainbow, Gibbler, Jack-Jack 🐕, Rugby 🐕, Cash 🐕
FNGs: None
COUNT: 9
WARMUP: Hitch up the :dog2: :dog2: :dog2:

THE THANG: Ruck for 4.27 miles at a pace appropriate for Coolio (Greg Fox). This resulted in Tropicana & Sawdust playing the role of Tail End Charlie.

MARY: No time for her

ANNOUNCEMENTS: N/A

COT: Hands spoke of the start of the Advent season & how we should love & care more.