F3 Knoxville

Ruckin’ Around the Park

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), bluebird, Tropicana, Fabio (Joe Hamilton), Jack-Jack, Rugby
FNGs: None
COUNT: 5
WARMUP: Plant the :shovelflag:

THE THANG: Ruck 4.5 Miles

MARY: N/A

ANNOUNCEMENTS: N/A

COT: Hands reminded us that we should love our wives and families as Christ loved the Church

[westhillsotb] The 13

AO: westhills-ruck-otb
Q: Single (Ryan Chambers)
PAX: Single (Ryan Chambers)
FNGs: None
COUNT: 1
WARMUP:

THE THANG:
Part 1
13 Min AMRAP
13 Sandbag Manmakers
13 Ruck Lunges (each leg)
1 Mile Ruck

Part 2

13 min AMRAP
13 Sandbag getups
13 Ruck Lunges
1 Mile Ruck

MARY:

Ruck back to truck

Put a Little Love in Your Heart

AO: the-equalizer
Q: Bookman
PAX: Cheney, Bookman, mouthwash (Mike), Stripped, Ice Cold, Smithers
FNGs: None
COUNT: 6
WARMUP:

SSHs
Piano Mans
Moroccan Nightclubs
Slowsey to Smokehouse
Grab 2 CMUs
Farmer’s Carry to Basketball court
Drop 1 CMU at baseline
Rifle carry other CMU to opposite baseline

THE THANG:

10 decline merkins
Lines (suicides) until finished at opposite baseline
10 decline merkins
15 count
Lap around track after each completed bball court, pick up 6 and trash for extra credit

Other exercises
Bball court:
Karaoke
Side shuffle
Super Marios
Broad jumps

PT 10 each:
Around the world (10 each way)
Bent over rows
Chest press
OH presses
Oklahoma Cheerleaders

MARY:
Dead bugs
Australian snow angels
LBCs
Zombie Walkers
Monkey Humpers

ANNOUNCEMENTS:

COT:
Be quick to compassion and understanding. Slow to anger. Ask for understanding.

CMU Circle of Gain

AO: thequacken
Q: Z-Pack
PAX: Tenderfoot, Crash Dummy, Trip
FNGs: None
COUNT: 4
WARMUP:
Windmills IC
Squat and Reach IC
Hillbillies IC
OH Claps IC
Baby Arm Circles IC
Michael Phelps OYO
Ring of Fire Merkins
Ring of Fire Squats

THE THANG:
CMU Circle of Gain
Six exercises in a circle. Using a Tabata Timer, do 45 sec per exercise with 15 sec rest. Move clockwise around the circle completing each exercise.
1. Blockees
2. CMU Rows
3. CMU Thrusters
4. Tres Merkins – no CMU used
5. CMU Lunges
6. CMU Curls
After round 1 we slowsied over to the monkey bars for 10 pull-ups. After round 2 we did 10 toes to bar. We did a little over half of round 3 and stopped for Mary.

MARY:
Heels to Heaven
Hello Dollies
LBCs
Shoulder Taps

ANNOUNCEMENTS:
Lunch this Friday at Buddy’s BBQ – North Broadway location at 11:30 am

COT:
Chuck Colson – God’s not done with you yet.
Romans 8:28
We know that for those who love God all things work together for good, for those who are called according to his purpose.

2 Forward 1 Back

AO: shamrock
Q: slappy
PAX: Crawlspace, Baby Boomer, Stitch, Honeydew, Eliza, Band Camp, Toretto, slappy, Flower Pot
FNGs: None
COUNT: 9
WARMUP:
– Goofballs
– hairy rockettes
– cat wine mix
– calf & runner stretch
– cherry pickers
– run to a light pole, do 11 SSHs, and run back
– friendship fist bumps all around

THE THANG:
1. HILL WORK – We started at the top of the hill. Run down hill and do 1 burpee at bottom. Run up hill and do 1 burpee at top. Do this 11x.
2. 2 FORWARD 1 BACK – In the big parking lot we started at a station and did 11x of 1st exercise, then moved to another station about 25-30 yards away 11x of a 2nd exercise, went back to 1st spot did it again, and then back to the 2nd spot. We moved forward like this through 6 stations (wide merkins, squats, diamond merkins, bobby hurleys, drydocks, and lunges).
3. CRUNCH ZONE – We broke in the new practice turf by doing 11x of the following: American Hammers, H2H, flutters, LBC, Big Boys, Right Crunch, Left Crunch, Gas Pumpers, Hello Dolly, Freddy Mercs.

ANNOUNCEMENTS:
Sign Up for Q calendar. IPC is in September.

COT: