F3 Knoxville

Coffee Ruck

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Postman (Scott Colby), john deere, none
FNGs: 1 none
COUNT: 4

WARMUP:
Park lap
THE THANG:
2.5 mile loop to Dunkin, then back through residential streets.
MARY:
no!
ANNOUNCEMENTS:
Quacken PM on Monday is changing to AM on November 20th
COT:
Start your day with coffee and some exercise 💪

Partner Workout

AO: juco
Q: Noodles
PAX: Butterknife, Guardrail, Wanderer, 5K, Booster, Lil’ Spice, Dart Gun, Stye (Hal Phillips), Windex, Fetch
FNGs: None
COUNT: 10
WARMUP: SSH, Hairy Rocket, MTN climbers, Merkins, windmill.

THE THANG:

AMRAP 20 (team of 2)
– 20 burpee pull-ups
– 1x PAX working out, 1x PAX holding plank. Switch until 20 reps completed as team
– Run down hill, 20x HR Merkins, Hold plank if not doing Merkins

AFAP: 50x blockees as a team

MARY:
ANNOUNCEMENTS: Lots of Thanksgiving Day runs, Happy Veterans Day!
COT: Psalm 103:2-5.
To be thankful meditate on how God in Christ has:
– Forgiven all of our sins
– Healed all our diseases (some now, completely later)
– Redeemed our lives from the pit
– Crowned us with His steadfast love and mercy
– Satisfied us with good

Come see my Knob

AO: asylum-am
Q: Fabio (Joe Hamilton)
PAX: Sawdust, Cat Gut (Mike Davis), Bunny, Jenner (Matt Pfeiffer), Econoline, Charmin (John Willis), Code Brown, TRC/Crab legs, Matlock (Bill Maddox), Rainbow, Dodgeball, P3 (Jordan Simmons), Cinco (Scott McGuire), WORM, Carni
FNGs: None
COUNT: 17

WARMUP: SSH, tie fighters
THE THANG: run up baby everest. run some more. at every other pole
10 squats
10 merkins
10 big bois
some rock work until @catgut cried uncle (#awkward)
partner Dora’s at (gulp) Everest
partner 1 run halfway up that accursed mount 5 bleeping times
partner 2 CDD, lunges, flutters, other stuff
bear crawl up the Knob named after me
down Picketts charge back to AO
MARY: ain’t nobody got no time for that
ANNOUNCEMENTS:
COT: if you are weary, lean into Him, . Read Thessalonians

Rogue Nation

AO: shamruck
Q: Eliza
PAX: Photograph, Mermaid, Betty, Eliza, Toretto, Skidmark, Honeydew
FNGs: None
COUNT: 7
WARMUP: Welcome
THE THANG: Rucked Cedar Bluff to Peters to Greenway to Cross Park to Shamrock
MARY: “that’s my name”
ANNOUNCEMENTS: none
COT: There are important things in our lives and unimportant things. Sometimes we get our priorities out of order. Spend your time doing important things and not on unimportant things.

Pac-man3 (P3 and Pac-man Co-Q Extravaganza)

AO: asylum-am
Q: P3 (Jordan Simmons) , Pac-man
PAX: Pac-man, Sawdust, Dung Beetle (Scott Kimsey), Welches (Leland Murphy), Matlock (Bill Maddox), Snitch (Cory Beilharz ), P3 (Jordan Simmons), None
FNGs: 1 None
COUNT: 7
WARMUP: SSH, Squats, TieFighters
THE THANG:Ab work/dips and running up cardiac with some reggae in the background. Followed by 10 minute rinse and repeat at the pavilion and the cloud.
10 table rows
15 merkins
sprint
10 mountain stompers
10 burpees

Finished with a mosey up the path with some lunges, bearcrawls, and hill runs.
MARY: hamstring, shoulder, and triceps stretch sesh
ANNOUNCEMENTS: none
COT: Discipline is choosing between what you want now and what you want most. Remember you are not alone in this.