F3 Knoxville

[lostpearls-otb] AO LAUNCH!

AO: lostpearls-otb
Q: Bail Bonds
PAX: Mermaid, Gmail, Spellcheck, Natty, Colonel (Alex Wallace), Appleseed, Biohack, Mathlete, Tom Tom, flyball, Double-Dip, Matt Slone, Bail Bonds, Strings, Jake Carpenter (Elbow Deep)
FNGs: 1 Jake Carpenter (Elbow Deep)
COUNT: 15
WARMUP:
Tempo Squats and Tempo Merkins

THE THANG:
Ruck Around and Find Out
Headed down the greenway into downtown to the gravel hill for a burnee. Squat hold for the 6.
Meandered our way through town to the 1st Baptist Church hill for Squats at the top and Merkins at the bottom, starting with 7 reps each working down to 1. With a run down the hill and burnee up.
Head back to the AO.

MARY:
No time

ANNOUNCEMENTS:
3/28 Escape Haw Ridge
5/17 Hardship Hill, volunteers are highly needed for setup and tear down, discounts re available to those who can help.

COT:
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
– Ariastotle

*Additional COT info in attached image from the Order of Man.

Don’t mess with Uncle Terry

AO: shamruck
Q: Eliza
PAX: slappy, Mermaid, Gulliver, Honeydew
FNGs: None
COUNT: 5
WARMUP: Ruck.

THE THANG: ruck.

MARY: ruck.

ANNOUNCEMENTS: EFHR, Lost Pearls launch in Clinton

COT: don’t mess with uncle Terry

3/6 Big Ball Beatdown

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Cannon Ball (Sam Crockett), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 4
WARMUP:

THE THANG: mosey to parking lot across from YWCA

Circuit 5-10-15-20
Decline merks
Prison squats
Smurf jacks
Mtn climbers
Shoulder taps
Hello Dolly
Run up to Eddie’s health shop 1 burpee

Mosey back to AO stopping on pedestrian walkway for lunges

MARY:

ANNOUNCEMENTS:

COT:

Suffering Leads to Salvation

AO: asylum-pm
Q: Crash Dummy
PAX: CRISPR, Lilydipper, Abacus, High Heels, Mr Jinxy, Curveball, Brick, Pele (Jon Lindberg), Switchhitter (Tony), Doubtfire (Nick Bond), Tenderfoot, MD Hammer, Rooney (Carl Whipple), Pusher, Double-Dribble, Boomer
FNGs: 1 Boomer
COUNT: 17
WARMUP: SSH, Cherry Pickers, Good Mornings, Runner’s Stretch, Downward Dog, Stretching

THE THANG: Mosey down the stairs to bottom of Everest. Bataan Death March – Up Everest. 1st Point of Contact (POC) – Coliseum, hold plank until the 6 arrives. Head down Pickett’s Charge to 2nd POC – Bros Bowl. American Hammers until 6 arrives. Run up Bros Bowl doing Jump Squats at 12 o’clock (5 reps), 3 (10 reps), 6 (15 reps), 9 (20 reps) and back to 12 o’clock (25 reps), run to the backside of Bros Bowl to 3rd POC – District 13. LBC’s until 6 arrives. 20 reverse lungs. Turn around and head back to the start – hitting all POCs.

MARY: none

ANNOUNCEMENTS: Hardship Hill OCR, Escape from Haw Ridge, Marathon Ruck.

COT: “…I’ve had some challenges in the last couple years and ultimately, I believe that suffering leads to salvation. That we must accept, not deny, but feel our suffering and feel our losses. Then we make one of two decisions; we either decide to go through the gate of resentment – which leads to vengeance – which leads to self-harm – which leads to harm-to-others OR we go through the gate of forgiveness. Which leads to grace.” -Jim Carrey (actor/comedian)

Battle Buddy Pavilon andCore Work

AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Cinco (Scott McGuire), Love’s, Double Wide, Kentucky, Archie, Bunny, Tropicana, Newton
FNGs: None
COUNT: 10
WARMUP:

SSH
Hands Agility Drills
Cherry Pickers
Rockettes
BBQ Squats
Runners Stretch
Tempo Merkins
Michael Phelps
Front Swings
Carltons

THE THANG:

Marble Pavilon

Partner 1
10 2-count Iron Mikes
10 Dirkins
10 Irkins
10 Up/downs

Run back to Rustic Pavilon and switch with Parter 2

Rustic Pavilon
Partner 2

AMRAP
– 15 table rows
– 20 Froggy Squats
– 30 Toe Merkins (10 each direction)

Each partner completed two rounds

Mosey to bottom of Baby Everest

Partner one sprints to top and moseys back down to switch with partner two

Partner two starts AMRAP each round:

Round 1 = Big Bois
Round 2 = American Hammers
Round 3 = Supermans
Round 4 = V-ups

MARY: Notta

ANNOUNCEMENTS:

Haw Ridge on the 28th!! Sign up on the spreadsheet! Our Team name is the Lobotomites courtesy Tropicana

COT:

Spoke about Mental health. Call for awareness to be there for one another and to recognize when someone is in need of help, but may not know how to ask for it. It is important for us to stay connected with one another and not let our souls slip into isolation.

Romans 8:38-39 – “For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.”
:small_blue_diamond: No matter what we face—including mental health struggles—God’s love remains constant.