F3 Knoxville

[genesis-ruck] Q2 2025 GORUCK BFF Test

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AO: genesis-ruck
Q: Steam
PAX: Unibráu (Nick Robinson), Single (Ryan Chambers)
FNGs: None
COUNT: 3
WARMUP
– Rockettes: 10×4
– Baby Arm Circles-F: 5×4
– Baby Arm Circles-B: 5×4
– Stretch what you need OYO

THE THANG
GORUCK’s Baseline Functional Fitness Test (BFF)
– 1-mile timed ruck
– 2 minutes of sandbag burpees
– 200m timed suitcase carry
– 2 minutes of hand-release merkins

MARY
– Ruck up Moto Hill, around the pool, back down to the flag
– Core 4: 25×4 LBCs, Flutter Kicks, American Hammers, Gas Pedals
– Stretching Cool Down: The IT Department, Money Stretch, arms/chest, Willie May Hayes, Cherry Pickers

COT
May the 4th Be With You
(Pic below)

A different take on this phrase rather than just the Star Wars lens. A buddy of mine sent this to me yesterday and I loved it.

Star Wars highlights with broad strokes this idea of “good vs. evil” and “lightness vs. darkness” and there are an incredible number of parallels for us in our daily walk as believers.

Daniel 3
“And these three men, Shadrach, Meshach, and Abednego, fell bound into the burning fiery furnace. Then King Nebuchadnezzar was astonished and rose up in haste. He declared to his counselors, “Did we not cast three men bound into the fire?” They answered and said to the king, “True, O king.” He answered and said, “But I see four men unbound, walking in the midst of the fire, and they are not hurt; and the appearance of the fourth is like a son of the gods.””
‭‭Daniel‬ ‭3‬:‭23‬-‭25‬ ‭ESV‬‬
bible.com/bible/59/dan.3.23-25.ESV

Walk around as freed, unbound men – knowing there is always another with you.

Cradle of Country Music Christening

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AO: bigball
Q: vanilla
PAX: Huffy (Ken Hill), vanilla, G-6 (Rick Kuhlman), Cannon Ball (Sam Crockett), Cornhole, Drive-thru (Mikel Towe), Passport (Ryan Matthews), Miracle Mile, Mellow Yellow
FNGs: 1 Mellow Yellow
COUNT: 9
WARMUP:

THE THANG:
Mosey to Cradle of CM Park Sculpture

5 Burpees
10 BBs
15 Derkins
20 AmHam

Bear crawl through sculpture to next station

5 Wine Mixers
10 Incline Merks
15 Step Ups (LR=1)
20 Dips

Run down hill to 3rd station
5 Get UPS
10 T Merks
15 Jump Squats
20 Leg Lifts

Rinse Repeat

MARY: Coupons
20 Curls, Tris, Front Raise, OHP

ANNOUNCEMENTS:

COT:

let’s go to Ruckenbach Texas…

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AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Tropicana, Gibbler, Farley, bluebird, Maddie, Rugby 🐕
FNGs: None
COUNT: 5
WARMUP: sniffed each other’s buttcracks (Maddie and Rugby)

THE THANG: 4.623 miles including a Grey Cup sighting who was walking with an old pal of mine

MARY: Cinco (Scott McGuire) es muy queso grande

ANNOUNCEMENTS:

COT:

[the-pulpit] Just Another Heavy Lift Day

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AO: the-pulpit
Q: Betty
PAX: Kevin (Miss Piggie), Leland Robbins (Geiger), Voodoo, Ike, Jim Norris, Sawdust
FNGs: None
COUNT: 7
WARMUP: Got the blood flowing to all the right places of the body, then ran to the top of Mt. Sinai

THE THANG: Employed battle buddies for stations to lift heavy things for 2 minute AMRAP and then switched stations. Stations included:
– 100-lb medicine ball lifted over the tennis court net (I really need Rougarou to come back and claim his ball)
– 80-lb sand bag for a plank electric slide
– 40-lb sand bag for a blockee toss over your head
– 30-lb plate for kettle bell swings
– And then just a random burpee station

MARY: Just some ab work to round out the day.

ANNOUNCEMENTS: N/A

COT: Wisdom was imparted by Betty for all to share.

[lostpearls] Han Solo

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AO: lostpearls
Q: Biohack
PAX: Mathlete, Biohack, flyball, Mooch, ScissorHands, Tom Tom, Papa Lock
FNGs: None
COUNT: 7
Warm up
1. B wings (projectivator)
2. Imperial walkers
3. Tie fighters
4. X wings (overhead claps)
5. Spice miners (cherry pickers)

Workout

– Read the quote and complete the exercise then run up and down the hill. Hold a podracer (Al Gore) for the six.
– Scenes:
1. “I have a bad feeling about this” – 10 thrusters
2. “Then I’ll see you in Hell!” – 10 Blockees
3. “Boring conversation anyway” – 50 curls
4. “I thought they smelled bad on the outside!” – 30 heavy squats
5. “Never tell me the odds” – 30 overhead press
6. “You like me because I’m a scoundrel. There aren’t enough scoundrels in your life.” – 30 heavy freddy’s
7. “No reward is worth this.” – 10 Urkey Durkery’s
8. “One thing’s for sure, we’re all gonna be a lot thinner.” – 100 LBCs
9. “What an incredible smell you’ve discovered!” – 20 heavy lunges
10. “Great, kid. Don’t get cocky.” – 20 heavy pickle pointers
11. “I know.” – 30 tricep extensions

Mary
– “You know, sometimes I amaze even myself.”
– “Don’t everyone thank me at once.”

Word

– Star Wars is the classic melodrama: Good guys wear white and bad guys wear black. You know who’s who from the start of a scene. Han Solo is the one exception: he wears black over white. He starts out as a bad guy: selfish, obsessed with money, and only looks out for number one. However, he undergoes a change during the movie; the classic protagonist. At the end of Episode IV A New Hope, after fleeing with his reward, he returns dramatically to save Luke and help destroy the Death Star cementing his place in the Rebel Alliance.

– The journey of Han is an example of coming of age. Look back at yourself as a child and a youth. Were you selfish, obsessed with money, and only looking out for number one? At what point did this start to change for you? When did you start to love sacrificially? Look at your children. Do you see Han Solo in them? Teach them diligently and with patience. With God’s grace, they too may return to dramatically save the day and cement their place in the Rebel Alliance of life.