F3 Knoxville

Let’s talk AB-out some Merkins

AO: dogpound
Q: Lightweight
PAX: Bartman, Einstein, Madoff
FNGs: None
COUNT: 4
WARMUP:
We did
THE THANG:
Merkin/AB ladder
10 Diamond Merkins
20 Hollow Rocks
10 wide Merkins
20 Plank Hip Dips
10 Incline Merkins
20 Dead bugs
10 Decline Merkins
20 X-factors
10 Merkins
20 Shoulder taps
Drop 2/4 each round, went back up
MARY:
Stretching
ANNOUNCEMENTS:
HawRidge
Icebears
COT: it is on us to make sure we are making time for our loved ones, especially our kids. Find ways to engage, like asking them what they’d like to learn with you (H/T Madoff)

[the-pulpit] Keepin’ Our CMUs Dry

AO: the-pulpit
Q: Sawdust
PAX: Betty, Smoked Pickle, Ike, Trojan, Leland Robbins (Geiger), Biohazard (Jay Shepherd), Chuck
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Stretching
– Abyss Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes (Bunny-style for the camera)
– Tie-Fighters
– X-Wings

THE THANG:
– AMRAP with one PAX as the timer with various routes around the Drop-Off.
– Each Station was done twice with a selection of :cmu: exercises, then the Q grabbed new exercise with the :cmu: for another round.
– Exercises Included:
– Man Maker Blockees
– Weighted Lt. Dans
– Weighted LBCs
– Weighted Hello Dollys
– Weighted Flutter Kicks
– Lawn Mowers
– Squat Thrusters
– Wood Choppers

MARY: N/A

ANNOUNCEMENTS:
– Escape from Haw Ridge – Make a team
– Today was the century mark for 100 Qs by Sawdust

COT: Reviewed James 1:17 and reminded the PAX to remember not just your wife or girlfriend on Valentines Day. Remember your first valentine (Mom) and your legacy valentines (your children & grandchildren).

What Stripped Said…

AO: the-equalizer
Q: Madoff
PAX: Cheney, Ribbed (Joshua Sagraves), Stripped
FNGs: None
COUNT: 4
WARMUP:
10 SSH (Grady Corn for the injured)
20 Tie Fighters (10 each way)
10 Tempo Squats
10 TN Rocking Chairs

THE THANG:
Tabata (hope I can remember) – 8 rounds 20 sec work 10 sec rest 1 minute rest between sets
1. Step Ups with High Knee
2. Suitcase Crunches
3. Squats
4. Heels to Heaven
5. Glute Bridge Leg Lifts
6. Calf Raises
7. Bear Shoulder Taps
8. Step Ups with High Knee

MARY: Cherry Picker Stretch for 50 sec

ANNOUNCEMENTS: Newsletter

COT: PERSEVERANCE is the steadfastness in doing something despite difficulty or delay in achieving success. It’s the ability to keep pushing forward, maintain consistent effort, and stay committed to a goal when facing obstacles or setbacks.

In essence, it’s about not giving up when things get tough. It’s often seen as a key trait for achieving long-term success and personal growth.

[juco-rush] 9-8-7-6 Fartlek

AO: juco-rush
Q: Full Tank
PAX: Wanderer, Butterknife, Erector, Double Coat, Trash Panda (JUCO)
FNGs: None
COUNT: 6
WARMUP: run to the track

THE THANG:

repeats of
3x 200m (each 1m/m faster), recover 400m
Goal is to try to hit and hold the set paces to help recognize what each pace feels like.

Example: 9-8-7-6
1st 200m 8min/mile
2nd 200m 7min/mile
3rd 200m 6min/mile
Recovery at 9 min/mile

6-8 reps should be around 30 minutes then back to the AO

I attached my pace vs time and it should look like little steps but I had trouble with going slow enough during the recovery and first 200 and paid for it on the last.

MARY:

ANNOUNCEMENTS:

COT:

Pretty simple: If you want to be faster, run with faster with faster men. This gets to the heart of F3, we should be pushing each other to be better (and faster) men by leveraging the gifts of those around us. I think I heard this from frosty about 4 years ago at dog pound after an iron pack workout and it really stuck with me.

Go the extra mile

AO: shamrock
Q: Anchorman
PAX: Anchorman, Crawlspace, slappy, Squatter, Mermaid
FNGs: None
COUNT: 5
WARMUP:
SSH, Head roll, Slow big arms circles, run in place, high knees, butt kick, over the gate, cherry pickers, toe merkins, calf stretch.

THE THANG:
Core: 30 seconds each
– V-up right hand to left foot
– reverse
– Plank donkey kick
– reverse
– Pilates 100 or actually 75
– Plank merkins
– 5-Circles toes up
– Plank knee touches
– Slow rider
Upper Bod:
– 5 Burpees
– 10 Merkins
– 15 Dry Docks
– 20 Baby arms
– 25 Moroccan Night Clubs
– Repeat for another round
Legs:
– 30 sec wall sit
– 30 Twinkle Toes
– 30 Squats
– Repeat
Core round 2
– we did a repeat of the core workout

MARY: Dealers choice

COT:
Matthew 5:41
And if anyone forces you to go one mile, go with him two miles.

There is an episode of “The Chosen” season 4 I think where the Jesus character instructs his followers to carry the Roman soldier’s gear all the way to the city gates. This causes them to end up walking an additional 4 miles because they had to go back and get their own gear.
I found this on the Bible app:
“Jesus does not tell his followers to shrink and wither, even to the slap or the lawsuit or the abuse of authority. He tells them to demonstrate strength by freely giving away more than an enemy can take. This is a demonstration of power in the guise of submission. This kind of response makes it possible for God to demonstrate his goodness even in the face of those with the most evil intent.