F3 Knoxville

Elvish Death Mile

AO: juco
Q: Windex
PAX: Booster, Fetch, Guardrail, Wanderer, None
FNGs: 1 None
COUNT: 5
WARMUP: 12 each:
SSH, Windmills, BAC F/B, Amazon Cherry Pickers, Tempo Squats, Tennessee Rocking Chair

THE THANG: Mosey to the courtyard and do 1 lap – Bernie
1 lap – Lunges
1 lap – Broad Jump Burpees
1 lap – Bearcrawl
1 lap – Run
Recover the Jingle Ball and head back to the flag keeping the ball passed around – 1 burpee if it touches the ground.  We definitely did burpees.

MARY: 12 Flutter Kicks, Row Boating, 12 LBC

ANNOUNCEMENTS: The Farm officially launches Friday at McFee park.

COT: Talked about The Little Drummer Boy – he didn’t have anything to bring to Jesus, but he had a drum and he played his heart out for the King.  Don’t ever think you have nothing to offer to the King.

It recalls the story of the widow at the temple. She gives very little compared to the larger tithes being offered by the wealthy Pharisees, but the offering represents all she owns in the world

Stay warm

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Gordie, Gmail, Dilbert, fast-n-easy (Nate Votta)
FNGs: None
COUNT: 4
WARMUP:
Windmills
Imperial SQUAT WALKERS (Gmail delight)
Manly arm rotations
Tempo squats

THE THANG:
On the track, 10/20/30/40 merkins / bbs r2
500m run to the next stopping and increase by 10

Tandem inside/outside lunges
(Only 4 guys, not the mess I was wanting, just looked weird)

Planter boxes
11s stepups / Bulgarian/Hungarian/Egyptian squat

MARY:
Abs of steel
100 flutters
75 dollys
50 box cutter
25 Bruce Lee

ANNOUNCEMENTS:

COT:
Do something hard today. Do not fall into the trap of being complacent. Do something that challenges you.

12th of December

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), Mayberry, Aladdin, Choir Boy, Madoff
FNGs: None
COUNT: 6
WARMUP:
It was cold
20 SSH
15 Rockettes
4 Cherry Pickers
25 Calf Raises
5 Burpees
10 Tempo Squats
Run to Matterhorn – Stopped for 4 Burpees + 20 Frozen Dips, 3 Burpees, 2 Burpees, 1 Burpee
THE THANG:
Hill Repeats 8x
Run Up Matterhorn (70%-80% effort) and recover walk down
DORA at the Sign
Partner Runs to pole + 12 Imperial Squat Walkers while partner does exercise at the Sign
Big T Merkins
Laying Leg Lifts
Slow Mountain Climber Holds
Curb Toe Taps
Run back to AO
MARY:
20 – Box Cutters
20 – Flutter Kicks
20 – Side Crunches (10 each side)
ANNOUNCEMENTS:
Farm launch at McFee Park 5:30am on Friday Dec 15
Winter Convergence Jan 20, 2024
COT:
Reviewed the “Dolphin and the Daffodil” from Freed to Lead. Encouraged PAX that it’s never too late to find your passion.

Slap-opoly

AO: the-project
Q: slappy
PAX: Biohack, Borg, Boy George, Erector, KickFlip, OBrother, Ocho, Papa Lock, slappy, Tuba (Dylan Cox), Flying Dutchman, Tom-Tom
FNGs: None
COUNT: 12
WARMUP:
-reach for the stars/hang low
-twistys
-down/up dogs
-go-getters
-jumping spider
-iron mikes
-friendship merkins

THE THANG:
-we separated into 4 teams.
1. Cobra Commanders
2. Chuck Norris’s
3. The Terminators
4. The A-Team

The parking lot was the game board. Each team was given 2 oversized dice. You roll, move that many spaces, and do the exercise (based on the roll). 10 points for every complete lap and 1 pt per stop.

MARY:
-Flutter kicks
-leg lifts with slow hello dollys
-Freddy mercs

ANNOUNCEMENTS:
-the farm kick off
-Shamruck flag handoff to @Eliza
-1/20/24 big ball convergence

COT:
I listed out some of the top ten statements that I’ve said to myself while doing F3 over the past 4 years. (Don’t have the list with me right now. I’ll update this later)

Intervals and 100’s

AO: bigball
Q: Swanson
PAX: Back Draft (Caleb Haney), Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby)
FNGs: None
COUNT: 8
WARMUP:
A few stretches, imperial walkers, step ups, squat and reaches, etc.

THE THANG:
Mosey to Performance lawn

Intervals
10 rounds
1 minute run
30 seconds rest

Mosey to amphitheater
Partner up, 100 ea between partners
– Jump squats
– lunge
– DTBBS
– LCRC

MARY:
Working on having a plan and not just reacting to the day as it goes. “lollygagging” and ”flying by the seat of your pants” is exhausting!

ANNOUNCEMENTS:
COT: