F3 Knoxville

Quacken trio

AO: thequacken
Q: Duggar (Gary Anders)
PAX: FixerUpper (Patrick Core), Wedding Singer, Duggar (Gary Anders)
FNGs: None
COUNT: 3
WARMUP: SSH x 20, Baby Arm Circles x 10 each way, Motivator starting at 7.
THE THANG: Mosey to Gresham: Lindsey Bonn’s x 15, Tempo Squats x 15, Merkins x 20

Run to street and on the way back to the starting point lunge/bear crawl between parking lines. At each line either 3 burpees or 5 squats.

Pause/Recover for a minute while standing still and considering the wonderful works of God. Job 37:14

Mosey down hill to a parking lot. AMRAP for 10 minutes. 2 burpees at one end of the lot and 15 American Hammers at the other end until time is up.

Mosey across the street to another lot. 4 corners: Merkins, flutter kicks, Lindsey Vonn’s, squats. Round 1: 10 reps each. Round 2: 15 reps. Round 3: 20 reps.

Mosey back to AO.

MARY: Out of time.
ANNOUNCEMENTS: Ruck to Big Ball from Quacken. Step off at 5am this Saturday the 26th.

COT: Take time to Be Still/ Stand Still (Job 37:14) and think about all that God has done. Pause to think about how Great and Wonderful He is.

Heavy Day: Now with Running!

AO: the-equalizer
Q: Blindside (Davis Bodie)
PAX: Ribbed (Joshua Sagraves), Stripped (Carter Cross), Bookman (Oscar Hemmelgarn), mouthwash (Mike), Ice Cold, Snitch (Cory Beilharz ), Aladdin (Mansour Hasan), Snowbird (Nick Wilson)
FNGs: None
COUNT: 9
WARMUP:
We warmed up

THE THANG:
Part the 1st:
AMRAP 15 mins @ The Bathhouse
10 CMU squats
10 CMU merkins
10 CMU curls
10 CMU OHPress
5 Pull-ups
1 Lap down ramp and around
Part the 2nd:
AMRAP 15 mins @ The Splash Pad
10 dips
10 derkins
10 rows
10 tricep ext
1 lap down ramp and around

MARY:
No time

ANNOUNCEMENTS:
Iron Pax soon

COT:
You are greater than the worst thing you’ve ever done.

BLIMP @ the Farm

AO: the-farm
Q: Choir Boy (Kenny Saffles)
PAX: Choir Boy (Kenny Saffles), Sharpie (Gary Mitchell)
FNGs: None
COUNT: 2
WARMUP: Some stretching, SSHs, little baby arm circles, tempo merkins, tempo squats, windmills

THE THANG: Mosey to the parking lot between the bball courts and tennis courts for a BLIMP.  Following the parking lot/roads around the bball court, do the exercise at 12:00, 3:00, 6:00, 9:00, and again at 12:00 for 5 total sets of the same exercise before moving to the next exercise and round. The exercises and reps for each set were:

Burpees x 10
Lunges x 20
Imperial walkers x 30
Merkins x 40
Plank jacks x 50

MARY: Freddie Mercuries and Box Cutters

ANNOUNCEMENTS: None mentioned

COT:  Sharpie had an early meeting so we cut the formalities short.  We had good mumble-chatter along the way.

Slay the Kraken

AO: rampart
Q: Skeletor (Tyson Canup)
PAX: Piston (Ralton Emory), (Binks) Caleb McDaniel, Feeny (Josh Banken), Porthole, Medicine woman
FNGs: 1 Medicine woman
COUNT: 6
WARMUP: SSH
Tempo merk
Tempo squat
Chat cherry pickers
Lbac
Rlbac
Moroccan night clubs
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Feb/ Aug metric

AO: brickyard
Q: Gmail
PAX: Appleseed (Jon Smith), Gordie (Steve Wheaton), fast-n-easy (Nate Votta), Natty, Biohazard (Jay Shepherd), Swamp Thing (Jared Selph), Slabs, Spladle
FNGs: None
COUNT: 9

WARMUP: ssh, tempo merkins and squats, cherry pickers, shuffle
THE THANG:
1.5 mile timed
1 min amrap:
bbs
merkins
pull ups (mod-lat pull on railing)
5 min amrap:
burpees
MARY: no time

COT: “A lie believed as the truth will affect your life as if it were true”