F3 Knoxville

Big work in a little space..

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Rainbow, P3
FNGs: None
COUNT: 3
WARMUP:
20 SSH
5 Cherrypickers
10 Windmills
10 Tiefighters (each leg)
10 tempo merkins
10 tempo squats

THE THANG:

3 Rounds:
– 15 Table Rows
– 20 Merkins
– 20 Squats

– Lunge around concession building

3 Rounds:
– 10 burpees
– 30 Big Boy Sit-ups

– Lunge around concession building

3 Rounds:
– 10 Coupon Thrusters
– 20 Coupon Rows

– Lunge around concession building

3 Rounds:
– 15 Carolina Dry Docks
– 30 Hello Dollies (Single Count)

– Lunge around concession building

3 Rounds:
– 15 Coupon Curls
– 15 Coupon Presses

– Lunge around concession building

3 Rounds:
– 20 Supermans
– 30 4-count Flutter kicks

– Lunge around concession building

3 Rounds:
– 15 Table Rows
– 20 Merkins
– 20 Squats

Only completed one of the three rounds on last section, 6:15 came for us.

MARY: none
ANNOUNCEMENTS: rescheduling convergence this weekend
COT: Trust in the lord to carry you through hard times.

ShamRUCK to Dunkin

AO: shamruck
Q: Mermaid
PAX: Glamper
FNGs: None
COUNT: 2
Glamper and I rucked form our homes and met at Catholic, where we met and then rucked to Dunkin for a cup of coffee. After coffee, we walked home. I logged just shy of 4 miles with 30lbs in the bag.

The Ice Planet of Hoth

AO: the-project
Q: Biohack
PAX: Icey Hot, Mathlete, OBrother, Biohack
FNGs: None
COUNT: 4
WARMUP:

1. B wings (projectivator)
2. Imperial walkers
3. Tie fighters
4. X wings (overhead claps)
5. Spice miners (cherry pickers)

THE THANG:
Mosey to the recruiting center to break a frozen CMU free from the stack. Carry them to the bank drive through. Read a Han Solo quote and complete the exercises then run down and up the hill.

1. “I have a bad feeling about this” – 10 thrusters
2. “Then I’ll see you in Hell!” – 10 Blockees
3. “Boring conversation anyway” – 50 curls
4. “I thought they smelled bad on the outside!” – 30 heavy squats
5. “Never tell me the odds” – 30 overhead press
6. “You like me because I’m a scoundrel. There aren’t enough scoundrels in your life.” – 30 heavy freddy’s
7. “No reward is worth this.” – 10 Urkey Durkery’s
8. “One thing’s for sure, we’re all gonna be a lot thinner.” – 100 LBCs
9. “What an incredible smell you’ve discovered!” – 20 heavy lunges
10. “Great, kid. Don’t get cocky.” – 20 heavy pickle pointers
11. “I know.” – 30 tricep extensions

MARY:
-Merkins

ANNOUNCEMENTS:
-Convergence this weekend is cancelled due to weather.

COT:

Star Wars is the classic melodrama: Good guys wear white and bad guys wear black. You know who’s who from the start of a scene. Han Solo is the one exception: he wears black over white. He starts out as a bad guy: selfish, obsessed with money, and only looks out for number one. However, he undergoes a change during the movie; the classic protagonist. At the end of Episode IV A New Hope, after fleeing with his reward, he returns dramatically to save Luke and help destroy the Death Star cementing his place in the Rebel Alliance.

The journey of Han is an example of coming of age. Look back at yourself as a child and a youth. Were you selfish, obsessed with money, and only looking out for number one? At what point did this start to change for you? When did you start to love sacrificially? Look at your children. Do you see Han Solo in them? Teach them diligently and with patience. With God’ grace, they too may return to dramatically save the day and cement their place in the Rebel Alliance of life.

A walk in the park

AO: shamrock
Q: Mermaid , slappy, Mermaid
PAX: slappy, Mermaid, The Situation, KickFlip
FNGs: None
COUNT: 4
It was more of an OTB, but we walked to Catholic from our homes (Kickflip drove), and then we rucked together to Waffle House for breakfast, then saying goodbye and rucking home.

Did you hear? It’s Snowing

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Blindside, Unibráu (Nick Robinson), Ribbed, Stripped
FNGs: None
COUNT: 6
WARMUP:
SSHs
Rockettes
Gradycorns
Tie Fighters
Cherry Pickers

THE THANG:
Mosey to rock pile
5 rounds of 10 each:
– rows
– curls
– OH presses
– SSHs

Mosey to bath house

7s between bathhouse and splashpad
– pull ups and squats

To the splashpad benches
– 5 rounds of 20 calf raises and 10 incline merkins
– 5 rounds of 20 lunges (total) and 20 LBCs

Long fellowship mosey to enjoy the snowfall back to the flag

MARY:
20 imperial walkers and 10 merkins, repeat until 6:15
ANNOUNCEMENTS: convergence Saturday 1/20, Haw ridge 3/1
COT: make most of the time you have with your peoples. Q got caught up and lost the thread. Don’t miss out on the things and people you’ll regret missing.