F3 Knoxville

Up and over – tour de fort

AO: bigball
Q: Swanson (Eli Cockrum)
PAX: G-6 (Rick Kuhlman), Wedding Singer
FNGs: None
COUNT: 3
WARMUP:

Jog 100m
15 ssh
Jog 100m
15 squats
Jog 100m
15 rockettes
Jog 100m
15 merkins

THE THANG:

The workout
– Mosey to 13th – up and over the hill – pause at the top for 5 burpees
– Mosey to James Agee – up and over the hill -pause at the top for 5 burpees
– Mosey to 16th – up and over the hill – pause at the top for 5 burpees
– Mosey to 17th – up and over the hill – pause at the top for 5 burpees

Mosey to the AO

MARY:
Ran out of time

ANNOUNCEMENTS:

COT:

You cannot be, I know, nor do I wish to see you, an inactive spectator….
We have too many high sounding words, and too few actions that correspond with them. – Abigail Adams

Accelerate July

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Huffy (Ken Hill), Drive-thru (Mikel Towe), Mayhem downrange from Chattanooga
FNGs: None
COUNT: 5
WARMUP:
THE THANG: July Accelerate Workout
30 minute timer
25 reps, run 25 yards

Here are the exercises:

– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees
When you finish the Blockees, start back at the top with curls.

MARY: boat/canoe
ANNOUNCEMENTS: F3 in the nude. Paxminer
COT:

EMOM and the Ladder

AO: the-equalizer
Q: Blindside (Davis Bodie)
PAX: Mark Bowen, Ribbed (Joshua Sagraves), Headgear, Tonka (Andrew McDonald), High Heels (Henry Ritchie), Snitch (Cory Beilharz ), Madoff (Daniel Hereford), Blindside (Davis Bodie), Nugget (Connor Cliburn)
FNGs: None
COUNT: 9
WARMUP:
SSH IC x20 | TIE-Fighters IC x10 EW | Tempo Squats IC x10 | Cherry Pickers IC x5
THE THANG:
Mosey to the NEW & IMPROVED EQUALIZER SPLASH PAD for two rounds of 8 sets of EMOM (Every Minute on the Minute)
After some technical delays by the Q, we got going with:
Round 1: 10 step-ups/jump ups | 10 Incline Merkins | 10 Squats
Round 2: 10 single-count SSH | 15 Dips | 20 single-count Freddie Mercury
~Mosey to Rock Pile, quick EH of some fishermen (it didn’t take), and a Ladder~
After each round, run up the ramp and back around
Round 1: 5 Goblet Squats
Round 2: 5 Goblet Squats, 10 Triceps Ext.
Round 3: 5 Goblet Squats, 10 Triceps Ext., 15 Curls
Round 4: 5 Goblet Squats, 10 Triceps Ext., 15 Curls, 20 single-count Mountain Climbers
PICK UP THE SIX
Round 5: 20 single-count Mountain Climbers
Round 6: 20 single-count Mountain Climbers, 15 Curls
Round 7: 20 single-count Mountain Climbers, 15 Curls, 10 Triceps Ext.
Round 8: 20 single-count Mountain Climbers, 15 Curls, 10 Triceps Ext., 5 Goblet Squats

MARY:
Fellowship Mosey that turned into a regular Mosey back to shovel flag

ANNOUNCEMENTS:
~F3 in the Nude this Saturday at the Cove Park (See @Ribbed’s post later today for signups)
~PAXMiner and Slackblasts go live TODAY!
~OnStar, Steam, & Blindside were on the ‘Stuff Worth Trying’ podcast from the F3Nation Family of Podcasts last week, talking about our recent ‘State of the Region’ videos. Check it out!

COT:
CONSISTENCY
Whether it is posting regularly, or getting back into a routine that you have fallen away from, one of the best thing for your life is being consistent. Consistent in your King, your Queen, your M, your Mammon, etc. Whatever it is, consistency is KEY.

Legacy (You vs You Metric 1)

AO: juco
Q: Commission (Adam Wilson)
PAX: 5K (Derren Burrell), Base Salary, Booster (Les Fout), Commission (Adam Wilson), Data (Joey Tipton), Erector (Jason Champion), Fetch (Joel Moran), Guardrail (Brandon Brown), Waffles (Pedro Da Silva), Wanderer (Dave Staab), Windex, Shrubbery,Hall Pass,Messy Hobbs, Elf
FNGs: 1 Elf
COUNT: 15
Warm up
SSH x 25 (4 count)
Cherry pickers x 5 (4 count)
Tempo merkins x 10 (4 count)
Tempo squats x 10 (4 count)

The Thang:
Metric Workout #1
(Every man will need 1 CMU)

Set a timer for 30 minutes.
Complete as many cumulative reps as you can in that time.

The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.

Here are the exercises:

– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees
When you finish the Blockees, start back at the top with curls.

It will look like this:

25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.  

Once through the entire circuit is 525 reps (burpees do not count toward total).

How many cumulative reps can you complete?

MARY:
Flutter kicks and snow angels while the 6 caught up to the group during the Nosey back to the flag.

COT:
Last Thursday I hosted the young professional group from church. There were approximately 28 of them in my home. I loved seeing the good time they were having and the depth of relationships between them because this is the group that my wife and I started 12 years ago and that we stepped out of 5 years ago. The group has had its share of struggles with participation since we left but it has great momentum now and will be a spiritual blessing to each of them as they age as well as to the church. I see it as a spiritual legacy for me.

3 John 1:4 ESV
I have no greater joy than to hear that my children are walking in the truth.

What is your legacy? What will you leave behind if anything? Will it be with family, work, history and or the church?

Something for everyone

AO: shamrock
Q: Tailhook (Max)
PAX: Oscar Meyer (Brett Harris), Betty (Tyler Alexander), Eliza (Kevin Parrott), Toretto (Larry Seufert), Tailhook (Max), Stitch (Brad Ware), Voodoo (Eric A), Skidmark (Brad Coulter), Curry (Steve Coy), Honeydew (Jason Childers), Baby Boomer (Norm Vaughn), Mermaid (Bradley Roberts), slappy (Nathan Evers), Freefall
FNGs: None
COUNT: 14
WARMUP: yoga style
THE THANG:

50 twinkle toes x2
40 merkins x2
20 squats
10 burpees x3
50 dips
40 American hammers
20 big boys
50 Rocky Balboas
40 step ups
30 heels to Heaven
20 Dive bombers
2+ mile running combined
MARY: none
ANNOUNCEMENTS: Dunes in the nude
COT:Recognize your fears and crush them.