F3 Knoxville

Triple quarter pounder

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AO: the-equalizer
Q: Mouthwash
PAX: Madoff, Bookman, Cheney, Mouthwash, Ribbed (Joshua Sagraves), Smithers, Snowbird, Stripped, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 9
WARMUP: SSH, Rockettes, Tennessee rocking chair, high knees, buttkickers, tie fighters.

THE THANG:

Triple quarter pounder

Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 Mountain Climbers, Run backwards to the goal line and sprint to the hundred and do 100 SSH.

Round 1/2/3

25 — merkins/monkey humpers/merkins
50 — squats/bobby Hurley’s/squats
75 — mountain climbers/lunges/mountain climbers
100 — SSH/SSH/flutter kicks

4×4’s until 6 is up — burpee w/ 4 merkins and 4 mountain climbers

Then we did some pull-ups and a wall sit.

MARY: 2 cherry pickers

ANNOUNCEMENTS:

COT:

Exodus — when Moses asks God to send someone else —

“In this moment, Moses does what we often do when God calls us. We compare our natural gifts and abilities to the size of the task, to gauge whether we are capable of doing what God has called us to do. God doesn’t call us because we have, in ourselves, everything we need to accomplish what he’s calling us to do.
No, he calls weak and broken people to do huge and important things because He is able. He is with us, and he empowers us to do what he wills for us to do. Every one of God’s commands is accompanied by his empowering grace. Exodus 4 records how God demonstrates his power to fearful Moses to assure him that he will go down to Egypt and stand before Pharaoh not in his own power, but in the awesome power of the King of kings and the Lord of lords” — Paul Tripp from Everyday Gospel

Saint Joseph Ruck

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AO: thequacken
Q: Z-Pack
PAX: Z-Pack, Herbie, Shotgun, Gmail
FNGs: None
COUNT: 4
WARMUP:
Walked a lap at the park

THE THANG:
Rucked to Saint Joseph Church, got a pic with our old friend Miracle Max, rucked back to AO.

MARY:
No

ANNOUNCEMENTS:
Hot Toddy Q at the Asylum.
Burpee beatdown this Friday at the Quacken instead of a ruck, led by FixerUpper.

COT:
Check in with a friend or family member that you haven’t talked to recently. Maybe someone who is alone or might be lonely. Give them a call, ask how they are doing, be prepared to listen.

Ecclesiastes 4:9-12 ESV
[9] Two are better than one, because they have a good reward for their toil. [10] For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! [11] Again, if two lie together, they keep warm, but how can one keep warm alone? [12] And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.

Elevens Plus

AO: the-farm
Q: Einstein
PAX: Bartman, Lightweight, Choir Boy
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Arm Circles
Cherry Pickers
Tempo Squats

THE THANG:
11s
CDDS and Bobby Hurleys in the lot, with a bear crawl around the parking block between each set

Merkins and squats at the stairs, stopping for a 5x calf raise in between each set

Head to the pavilions for Bench Dips and Box Jumps, doing 3x pull ups between each set. Made it half way through.

MARY:
10x Suitcase in cadence

ANNOUNCEMENTS:
Forge coming up

COT:
Competence is how good you are when there is something to gain. Character is how good you are when there is nothing to gain. People will reward you for competence. But people will only love you for your character.”

BINjucO

AO: juco
Q: Guardrail
PAX: Chitchat (Pana), Mailbox, Windex, Fetch
FNGs: None
COUNT: 5
WARMUP: SSH, Mtn Climbers, Cherry Pickers, Baby Arm circles,

THE THANG: Mosey through the courtyard, stop for some step ups and dips, then get to the CMU pile for a game of BINGO, Juco style. run to the corner when anyone gets 5 in a row. Winner got to use the heated CMU.

MARY: Heels to heaven, Burpees, Imperial Walkers.

COT:If Jesus Christ be God and died for me, then no sacrifice can be too great for me to make for Him.” -C. T. Studd

For me, to live is Christ, to die is gain. Phil 1:21