F3 Knoxville

If it Ain’t Broke…

AO: the-equalizer
Q: Bookman
PAX: Ribbed, Blindside, Bookman, Snowbird, Snitch (Cory Beilharz ), Stripped, mouthwash (Mike), Headgear
FNGs: None
COUNT: 8
WARMUP: SSHs, mosey to flag pole
THE THANG:

Ladder, the right way.

1   Burpee
2   HR Merkins
3   Box Cutters
4   Shoulder Taps (Total)
5   Imperial Walkers (2 count)
6   Side Lunge
7   Star Jacks
8   Mountain Climbers (total)
9   Squats
10 Crunches

MARY: 10 of the exercises above
ANNOUNCEMENTS: go ruck basic test event 12/2
COT: be grateful!

OG But OTB

AO: the-farm
Q: Waxjob
PAX: La-Z-Boy (Zac Smith), Gibbler, Windex
FNGs: None
COUNT: 4
Disclaimer courtesy of La-Z-Boy while the Q waltzed in a few seconds late.

WARMUP:
20x SSH IC
15x Tennessee Rocking Chairs IC
15x each LBAC, Grady Corns, Moroccan Night Clubs, plus a few of Amazon’s Cherry Pickers
10x Tempo Merkins
10x Crabettes
5x Knoxville Cherry Pickers.
THE THANG:
Around the path, bear crawl to next light pole and do 5 merkins. Then lunge to the next pole and do 5 Bobby Hurleys. R&R a few times.
Mosey to the Causeway and do 5x EZ Ups at each flat. Why? Cause.
At the bottom of the causeway we have Waxjob’s sliding scale workout. Scale is 5-10-15-10-5, exercises are Burpees, Squats, BBS, Supermans, and Merkins. Starting with 5 burpees, after each round the rep scale slides one position dow the list. So round 2 is 10 burpees, 5 Squats. Round 3 is 15 burpees, 10 squats, 5 BBS, etc. Between each round, run up the grass hill, along the sidewalk, back down the stairs, and back to the bottom of the Causeway.
MARY:
20x Flutters
15x 4ct LBCs
15x Freddy Mercurys
1 minute plank
ANNOUNCEMENTS:
COT: It is well with my soul

Corrupting Crawdad’s Yoga Studio

AO: asylum-daybreak
Q: Bookman
PAX: CRISPR, Charmin (John Willis), Dung Beetle (Scott Kimsey), P3 (Jordan Simmons), F6, Pele (Jon Lindberg), Choir Boy, Crawdad (Robbi Dickens), Qbert, Bookman, Swimmies (Nathan Chesney), High Heels (Henry Ritchie), lebowski
FNGs: None
COUNT: 13
WARMUP:

SSHs
Gradycorns
Cherry pickers
Mosey

THE THANG:

Go up and down the ladder, Do 1st exercise then run to curb and back, !st and 2nd then run to curb and back, so on and so on
1 Burpee
2 HR Merkins
3 Box Cutters
4 Shoulder Taps (Total)
5 Imperial Walkers (2 count)
6 Side Lunge
7 Star Jacks
8 Mountain Climbers (total)
9 Squats
10 Crunches
11 SSHs (Single Count)
12 Apollo Onos
13 Merkins
14 Hello Dollys (Single Count)
15 Iron Mikes (2 count)

15 of each exercise to finish us off!

Atomic Habits by James Clear
The 3rd Law – Make It Easy
“Get your reps in”
Study of London cab drivers knowing the roads showed that the hippocampus (spatial memory) decreased when retired. Like weight training
Repeated motions decrease difficulty and become action. Active practice vs. passive learning
Put in your reps is the most critical step. Show up! Make them mean something.

MARY:
ANNOUNCEMENTS:
COT:

Merlot, anyone?

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Aladdin, Choir Boy, Madoff (Daniel Hereford), Proton, School Zone (Michael Shope), Tank (Chris DeFranco), Unibráu (Nick Robinson), Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 8
WARMUP:

✅

THE THANG:

200 yd karaoke run
100 yd sprint

Kraken at the playground. 10-15-20
Swerkins
Table rows
Row-curl-ohp-tricep
Dips
Merkins
Pull ups

MARY:
ANNOUNCEMENTS:

Gro-ruck event on December 2 at asylum

COT:

Colossians 3:23-24