F3 Knoxville

You versus you

AO: thequacken
Q: Lizzy
PAX: Ghost Flag (F3Knoxville), Secret Garden, None
FNGs: 1 None
COUNT: 2
WARMUP: ssh and cherry pickers
THE THANG: repeat of the March you vs you wod
MARY:
ANNOUNCEMENTS:
COT:

BDE Mile – IPC 2023 Week 2

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Hands, OnStar, Bunny, Waffle House (Brady Greene), Cat Gut (Mike Davis), Double Wide, Cinco (Scott McGuire), Hot Tub (John Muller)
FNGs: None
COUNT: 10
FORMAT:
– 45 Minute AMRAP
– 400-meter track with 100-meter increments clearly visible

THE THANG:
– 400-Meter Lap
– 5 BDE Burpees (Burpee, Iron Mike [Each Leg], Squat)
– 400-Meter Lap
– 5 BDE Merkins (Hand Release Merkin to Peter Parker)
– Repeat Until Time is Called

COT: Recited quote from Merchant in Venice. May we seek Mercy more than Justice.

IPC 2

AO: juco
Q: Noodles
PAX: Booster, Wanderer, Guardrail, Butterknife, Mailbox, Carhop, Dart Gun, 5K, Windex, Onesie, Fetch, HallPass
FNGs: None
COUNT: 13
WARMUP: SSH, Bend & Reach, Windmill, -Ct. Merkin
THE THANG: AMRAP 45
– 400m Run
– 5x BDE Burpees
– 400m Run
– 5x BDE Merkins
MARY:
ANNOUNCEMENTS:
COT: Shame
– Genesis 3: sin entered the world. Man’s reaction = feel shame, hide, cover up with fig leaves.
– God’s reaction: call man out of shame, cover with skin of animals (sacrificed an animal)
– Jesus: experienced ultimate shame – hanged and killed (naked) on a tree. He not only felt deep shame, but he bore our sin and shame on the tree.
– Our response? If we confess our sin He is faithful and just to cleanse of us all un-righteousness. First, bring shame to God, then talk to other trusted men.

IPC Week 2

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Swanson, Drive-thru (Mikel Towe), Huffy (Ken Hill), Postman (Scott Colby), Passport (Ryan Matthews), vanilla, Graham Cracker, Jenner (Matt Pfeiffer), FixerUpper, Cornhole (Stephen Puplampu), John Deere
FNGs: None
COUNT: 12
IPC Week 2: BDE Mile
f3greenwood.wordpress.com/2023/09/10/bde-mile-ipc-2023-week-2/

Format
45min AMRAP
400-meter track with 100-meter increments clearly visible

The Thang
The workout begins when the timer starts
400-meter lap
5 BDE burpees
400-meter lap
5 BDE merkins
Repeat until time is called.

Scoring
Total number of meters rounded down to the closest 100 when time is called.
For example, if time is called and you are running between 4800 and 4900 meters, your score is 4800 meters.

BDE Burpee. Burpee – bonnie blair – squat. That’s 1.
BDE Merkins: Hand release merkin – touch right knee to right elbow – hand release merkin – touch left knee to left elbow – hand release merkin. That’s 1. Question? See the video.

Sea Arms

AO: dogpound
Q: Google(Tim Dugas)
PAX: Google(Tim Dugas)
FNGs: None
COUNT: 1
WARMUP:
Drive to Dogpound. Realize the Fartsack got the better of the PAX. Call an audible and drive quickly to my CrossFit gym. Try to sneak in since I am 15 minutes late. Fail! Owe the class burpees

THE THANG:
Sea arms
1000m row
10 wallwalks
500m row
20 handstand push-ups
250m row
40 push ups

COT:-
Exercising is an opportunity. What a blessing we are able to do it. Some people are bed bound and praying to be able to stand up.

We get to move! Don’t waste that precious opportunity!