F3 Knoxville

Clock Puncher

AO: thequacken
Q: Z-Pack
PAX: Lizzy, Tenderfoot, Rich Jordan, Brick, High Heels, Duggar
FNGs: None
COUNT: 7
WARMUP:
SSH IC
Windmill Stretch IC
Baby Arm Circles IC
Merkins IC
Squat and Reach IC
Mountain Climbers IC

THE THANG:
In an open grassy area in the park place four cones to make a clock face at 12 0’clock, 3 o’clock, 6 o’clock, and 9 o’clock positions. The cones should be about 10 – 15 yards from a center spot on the clock face.

Starting from the center use a cmu and murder-bunny to the 12 o’clock cone. At the 12 o’clock cone do 15 cmu squat-overhead press. Then bunny-murder back to the center. Back in the center do flutter kicks – 4ct, 15 reps.

Next, bear crawl to the 3 o’clock cone and do 5 Tres Merkins (diamond Merkin, regular Merkin, wide hand position Merkin). Crawl- bear back to the center and do Dead Bugs – 4ct, 15 reps.

Next, murder-bunny to the 6 o’clock cone and do 15 cmu squirrels. Murder-bunny or bunny-murder back to the center and do heals to heaven – 25 reps.

Next, bear crawl to the 9 o’clock cone and do 15 man-makers. Crawl bear back to the center and do 25 big boy situps.

After making one trip around the clock, rinse and repeat the clock until time is up.

MARY:
included in The Thang

ANNOUNCEMENTS:
Upcoming events- Dragon Boat race, F3 Uncovered convergence, and Marine Mud Run

COT:
Paul’s courage by faith
Acts 21:7-15

[mountainbiking] Better late than never

AO: mountainbiking
Q: Tank (Chris DeFranco) , Imaginary
PAX: Abscess, Trolley ( Dan Shumaker ), Imaginary, Gru Petr Hanousek, Bling, Frosty, Sambo, Tank (Chris DeFranco), 3 Peat…need to change name since are two other 3-peats AND Choo-Choo
FNGs: 1 3 Peat…need to change name since are two other 3-peats AND Choo-Choo
COUNT: 10
WARMUP: n/a

THE THANG:
Start without the Q because he doesn’t understand how central and eastern time zones work. Imaginary lead the group up the mountain by way of Relentless ridge. Then down some trail to the greenway and met up with me at the bike park. From there we rode up the mountain by eastern relentless ridge and then bombed down The right Stuff. Climbed back up by way of challenger to Opportunity down, back up Challenger to finish with a fast decent down relentless ridge.
MARY:
N/a
ANNOUNCEMENTS: Bentonville Trip, meal train (link sent) for Trolley and family

COT: life is not always what we want and storms arise out of nowhere. Cancer, jobs, relationships, all kids of things go sideways at times. but….God is in all things and is with us always. Example of the disciples when the were on the boat and a large storm came and threatened their lives. Out of the chaos Jesus appeared walking on water.

Let the legs loose

AO: asylum-am
Q: Gibbler
PAX: Gibbler, Cat Gut (Mike Davis), Sawdust, P3, Matlock (Bill Maddox), Fabio (Joe Hamilton), Hot Tub (John Muller), Cinco (Scott McGuire), Rainbow, Tropicana, Hands, Double Wide, @grandslam, @breaststroke, @loves, @ginger daddy, @buttonfly
FNGs: None
COUNT: 17
WARMUP: ssh and windmills and cherry pickers

THE THANG: mosey to freshly paved parking lot for merkins and squats and big boys. We added in dry docks froggy squats and hello dolly’s as well. Followed by three rounds of sprints on the soccer field.

MARY:

ANNOUNCEMENTS: it’s a smooth Q when Cosmo 2isnt around to screw it up. Sign up for dad camp.

COT: Andy Rooney quote on DDay

Birthday Girl

AO: asylum-pm
Q: Toretto
PAX: Title IX (Christian Prescott), Mr Jinxy, Drum Major, Dr Phil, Pusher, Lilydipper, Switchhitter (Tony), Pele (Jon Lindberg), Curveball, Lizzy, Brick, Dain Bramage (Will Olson), Glamper, High Heels
FNGs: None
COUNT: 15
WARMUP:
SSH, mountain climbers, Circle run, butt kicks, high knees, stretch as needed

THE THANG:
PARTNER UP
Station 1;
Partners alternate between 50 yard run and AMRAP SSH, no cheat merkins and big boys

Station 2;
Partners alternate between hill runs and AMRAP derkins, dips and lunges

Station 3;
Burpee/ imperial Walker 7’s

MARY:
Circle Mary

ANNOUNCEMENTS:
bluegrass-pm-otb officially launched at Bluegrass Elementary
westhills-ruck-otb officially launched at West Hills Park

COT:
Moment of silence for those who fell on D-Day