F3 Knoxville

A dual Co-Q

AO: rampart
Q: Skeletor , Spielberg
PAX: Spielberg
FNGs: None
COUNT: 2
WARMUP: SSH, Tennessee Rocking Chair, merkins, cherry pickers, Ricky Henderson, LBAC both ways, Bobbit’s,
THE THANG: we took a 40# sandbag on tour of slumberyard. Spent most of the beatdown trading exercises back and forth. I would come up with one, complete it, then Spielberg would complete it and come up with another, he would complete it, then me and so on. We threw the psandbag drug the sandbag, carried the sandbag, we did anything you could think of with the sandbag until we were out of time then we did a two man sandbag scurry back to the flat
MARY: none
ANNOUNCEMENTS: leconte on the 21st, corn maze ruck on the 28th
COT:intentional prayer for each other. I prayed for Spielberg and Spielberg prayed for me.

Bear Crawl Beatdown

AO: juco
Q: Lil’ Spice
PAX: Fetch, hound dog, Archie, Parkour, Butterknife, Data, Guardrail, Mailbox, Trash Panda (JUCO), Windex, Booster, 5K, Bootheel
FNGs: 1 Bootheel
COUNT: 14
WARMUP:
Motivators
Dive bombers
Cherry pickers
Mountain climbers
Baby arm circles forward and backwards

THE THANG:
Mosey to big parking lot, line up on the curbs, then perform the following at each set of parking spaces:
• Imperial walkers, 10 ssh
• Forward lunge, 10 plank jacks 
• Repeat across parking lot 

Mosey to the coupon pile and partner up for a DORA. One partner will perform the exercise listed while the other Bernies out to the “02” sign and then bear crawls back:
• 50 WW3 sit-ups 
• 200 squats 
• 300 bent rows 

MARY:
Flutter kicks
Ring of FIre

ANNOUNCEMENTS:
Brolympics on Nov. 4

COT:
“The Lord is my shepherd, I shall not want. He makes me lie down in green pastures; he leads me beside still waters; he restores my soul. He leads me in right paths for his name’s sake. Even though I walk through the darkest valley, I fear no evil; for you are with me; your rod and your staff— they comfort me. You prepare a table before me in the presence of my enemies; you anoint my head with oil; my cup overflows. Surely goodness and mercy shall follow me all the days of my life, and I shall dwell in the house of the Lord my whole life long.”
‭‭Psalms‬ ‭23‬:‭1‬-‭6‬ ‭NRSV‬‬https://bible.com/bible/2016/psa.23.5-6.NRSV

Solo ruck

AO: thequacken
Q: Lizzy
PAX: Lizzy
FNGs: None
COUNT: 1
WARMUP:
THE THANG:
MARY: solo ruck over to Central High School and did some stairs
ANNOUNCEMENTS:
COT:

Blow Torch in a Tank of Propane

AO: rampart
Q: Piston
PAX: Outnumbered, Skeletor, Porthole
FNGs: None
COUNT: 4
WARMUP: SSH, Hairy Rockette, Tempo Squats, Tempo Merkins, Mountain Climbers, LBACs, Knox Cherry Pickers, Wiley Mays Hays, Toe Merkins
THE THANG: In honor of Officer Tucker Blakey who was killed in line of duty in Knox County responding to a domestic disturbance.

We did the hero workout dedicated to Officer Blake Synder (killed same way in Ohio responding to domestic as well)

33 Minute AMRAP
10 Air Squats
6 Burpees
16 Rear Lunges (8 each leg)
Run 200 Meters
MARY: 2 minutes of box jumps
ANNOUNCEMENTS: Flag planting at NOMAD on Saturday. Brolympics and LeConte Hike upcoming. Region launch 12/9.
COT: Many times our officers are responding to “powder kegs” (hence the workout name). I work with some family of the Knoxville Deputy Blakey and I saw the devastation of officers’ families.

Roane County Sheriff Jack Stockton once said that your loved ones don’t rest until they hear “that ripping open of the Velcro on the vest”. We need to honor and encourage our officers as they are extensions of God’s rule.

Matthew 5:8 says, “Blessed are the peacemakers for they will be called children of God.”

Pray for our police, fire, and military.

Mini sea biscuit

AO: thequacken
Q: Lizzy
PAX: Z-Pack, Duggar, 2 Down range HIMs
FNGs: None
COUNT: 5
WARMUP: tons and tons of stretching
THE THANG: mosey to the track at Gresham
Run the track 1x then 5 burpess
Run the track 2x then 10 merkins
Run the track 3x then 5 burpess
Run the track 4x then 10 merkins
MARY:
ANNOUNCEMENTS:
COT:take reflection on ourselves during the time change. This is the time of seasonal depression. Reach out to brothers if you need help.