F3 Knoxville

Tour de Parc

AO: asylum-am
Q: TRC/Crab legs
PAX: Grandslam, Matlock (Bill Maddox), Tropicana, Waxjob
FNGs: None
COUNT: 5
Thanks for joining me, fellas. We started with some SSHs and warmups, then did the obligatory trifecta, and then took off to see the park. We went to see some new areas.

We talked about the need to be more courageous, especially when we know the truth.

Thanks again, and have a great day.

Thunderdome Circuit

AO: dogpound
Q: Lightweight
PAX: Bartman, Bunches, Earmuffs (Dan Studt), Windex
FNGs: None
COUNT: 5
WARMUP: Motivators, squats, arm circles, Abe vigodas

THE THANG:
Circuit 40/20 with a lap after all stations:
Battle Rope
Med ball slam
Overhead press
KB Swings
Curls
Jump Rope
Squats

MARY:
V-ups
Flutter kicks
Boat Canoe

ANNOUNCEMENTS: UnCOVEred

COT: open your hearts

Thunderdome Circuit

AO: dogpound
Q: Lightweight
PAX: Bartman, Bunches, Earmuffs (Dan Studt), Windex
FNGs: None
COUNT: 5
WARMUP: Motivators, squats, arm circles, Abe vigodas

THE THANG:
Circuit 40/20 with a lap after all stations:
Battle Rope
Med ball slam
Overhead press
KB Swings
Curls
Jump Rope
Squats

MARY:
V-ups
Flutter kicks
Boat Canoe

ANNOUNCEMENTS: UnCOVEred

COT: open your hearts

[mountainbiking] Haw is Raw Monday

AO: mountainbiking
Q: Imaginary
PAX: Sambo, Abscess, Spicoli, choo choo, Ice Cold, Endo, Riddler, Old School
FNGs: 3 Endo, Riddler, Old School
COUNT: 9
WARMUP / ROUTE: Ride around skills park while gathering the people coming in hot. Take off CCW and ride the outer loop on a warm, beautiful summer day.

We had 3 FNG’s and one was a superstar 12 year-old that persevered with a few crashes over the handle bars on a bike that was not made for Haw Ridge. Welcome @Riddler (Jason), @Endo (Jesse), @Old School (Ted). Great job to all the new guys!

ANNOUNCEMENTS: Q calendar is open. Please signup – just pick a location, lead the ride and provide a COT of what is on your mind. If you ride by yourself, you are equipped to Q.

CIRCLE OF TRUST/BOM:
[Jesus] said to the sea, “Quiet! Be still!” The wind ceased and there was great calm. Mark 4:39

Life is chaos; there are always storms either brewing or surrounding us, metaphoric waves and rains that can lead us to fear. Sometimes, the miracle is that the Lord calms the storm that is all around us; but sometimes, it’s that the Lord calms the storm within us. We only need trust, hold on, wait. With the help of God, our peace and center, we will weather any storm.

[westhillsotb] I may have been wetter after this workout than when it rained

AO: westhills-ruck-otb
Q: Mermaid
PAX: Spellcheck, Borg, Mermaid, Steam, Lizzy, Single (Ryan Chambers)
FNGs: None
COUNT: 6
This was a simple workout in design, difficult in practice.

We warmed up and did S L O W (the correct way) cherry pickers, and a few other things before grabbing our bags, and additional sandbags and kettle bells and went to MOTO hill. At the top of the hill, we set the heavy things down and did a set of 20 Monkey Humpers in Cadence at the entrance to the West Side Y. We picked up our heavy things, and went back down the hill.

I explained the Ruck Tabata, which was 6 stations, for 1 minute each, 15 seconds in between stations for a total of 6 times. We were encouraged to wear a vest or ruck at 20-30lbs, then we had weight options at each station if you wanted to dial up the workout. The statins were as follows:
Sandbag Thrusters
Merkins
Sissy Squats
Curls
Good Mornings
Rest

The total elasped time of the above was about 45 minutes, so another trip up Moto hill was in order, to revisit Monkey Humpers and the entrance where we bumped into Swimmies.

We then had a COT talking about the amazing COT that Commission shared on Friday focused on 1 Kings 19:19-21.

Where in your life do you need to be as committed as Elisha?