F3 Knoxville

Ab Blaster at the Big Ball

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: vanilla, G-6 (Rick Kuhlman), Huffy (Ken Hill), Passport (Ryan Matthews), Cannon Ball (Sam Crockett), Altar Boy
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Sets of 5,10,15,20 reps with a lap in between. Sets were:
Get Ups, Am Hams, merkins, LBC
Get Ups, Mt Climbers, Squats, LBC
Get Ups, Freddie’s, CDD, LBC
Get Ups, V Ups, Shoulder taps, LBC
Get Ups, Lunges, pickle pounders, LBC
Get Ups, Toe Taps, Flutters, LBC
Get Ups, LCRC, Cobras, LBC

MARY:
Ring of fire of leg lift crunches

ANNOUNCEMENTS:
F3 Soccer game Friday

COT:
Jonah 2:8-9 – Don’t find life or worth in idols that can’t provide it

[genesis] No Excuses

AO: genesis
Q: Single (Ryan Chambers)
PAX: Christian, Lizzy, Steam
FNGs: None
COUNT: 4
WARMUP: Leg Swings, Knight Stretch, Band Pullparts

THE THANG:

1 mile ruck under 15 mins

4 rounds

1. 10 Ruck HR Merkin
2. 20 ruck reverse lunge (10 each side)
3. 15 Ruck Deadlifts
4. 10 Ruck pull thru
5. 15 Ruck Pullovers

1 mile ruck try to beat first time

MARY: Ruck Back to Flag

ANNOUNCEMENTS: See Slack

COT:

Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.” — Colossians 3:23

Excuses are easy. Discipline is rare.

We live in a world full of reasons to sit down, slow down, or give up. But when you know who you’re ultimately working for—the excuses stop. We don’t train just for fitness—we train to be men of purpose, responsibility, and faith. Men who show up even when it’s hard. Especially when it’s hard.

The Full Monty

AO: thequacken
Q: Z-Pack
PAX: Shotgun, DoorKicker (Jud)
FNGs: None
COUNT: 3
WARMUP:
Regular warmup stuff

THE THANG:
The Full Monty is 9 reps with a cmu to make up 1 rep. It is designed to give you a full body exercise. The 9 reps are
1-2 – plyo merkins on the cmu, left and right
3 – incline merkin on cmu
4 – dead lift
5 – bent over row
6 – goblet Squat
7 – curl
8 – thruster
9 – OH Press

For the workout we did 9 reps of 1-9 above. I also threw in 10 SSH on a 4 ct or some Bernie distance, alternating between each if the cmu exercises.

MARY:
Superman
Flutter Kicks

ANNOUNCEMENTS:
Nothing new

COT:
Psalm 23

Ultimate OTB

AO: the-farm
Q: Lightweight
PAX: Bartman, Einstein, Pew-pew, Mayberry, Waxjob, I-Beam, Monstar, Charger, DoorKicker (Jud), Sugar Smacks
FNGs: None
COUNT: 11
WARMUP:
We did
THE THANG:
Ultimate Frisbee
1 merkin on drops, 5 squats if scored on
MARY:
Stretching

ANNOUNCEMENTS:

COT: Coffeteria

Dirty Dozen

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Bail Bonds, Otis, flyball, Appleseed, Spellcheck, Chuck, Strings, Bruce Lee
FNGs: None
COUNT: 9
WARMUP:
SSH, arm circles, cherry pickers, tempo merkins, stretching

THE THANG:
Dirty Dozen – 3 rounds

Stations
BB
Slam ball
OH throw
Dead lift
SB throws
Squats/lunges
Merkins
Curls
Tris
Rope pull
Kettle bell swings
High pulls
Boogaloop

Round 2, 3

ANNOUNCEMENTS:

COT: leave your legacy.
“It’s NOT how long YOU live. It’s how YOU choose to live YOUR life.”