F3 Knoxville

WienerRUCK

AO: shamruck
Q: Oscar Meyer
PAX: slappy, Eliza, Oscar Meyer, Snaggletooth (Elijah Tafao), Fabio (Joe Hamilton), Jardet
FNGs: None
COUNT: 6
WARMUP:

THE THANG:ruck

MARY:

ANNOUNCEMENTS: none

COT: get 1% better everyday you are never “done” with working on things in your life such as relationships, family, friends, etc.

“And I am certain that God, who began the good work within you, will continue his work until it is finally finished on the day when Christ Jesus returns.” Philippians‬ ‭1‬:‭6‬ ‭NLT‬‬

Feels like Iron Pax

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Hands, Waffle House (Brady Greene), Matlock (Bill Maddox), Cat Gut (Mike Davis), Grandslam, Doubtfire (Nick Bond), Coolio (Greg Fox), Rainbow, Double Wide, Tropicana, Charmin (John Willis), Sawdust, Cinco (Scott McGuire), Fabio (Joe Hamilton), Woodpecker, Code Brown, M&M
FNGs: None
COUNT: 18
WARMUP:SSH, circle run, tempo merkins, tie fighters

THE THANG:2 laps of interval running.
CMU’s at the paver lot islands.
CMU rifle carry suicides.
Round 1 – 20 curls and 10 Thrusters at 4 islands.
Round 2 – 10 up & over merkins, 10 single leg dead lift each leg.
Round 3 – 5 blockies

MARY:LBC’s, big boys and gas pumpers after each set of CMU’s

ANNOUNCEMENTS:Dad camp sign ups.

COT:We are leaders and followers. Be a follower that you would want as a leader and a leader as you would want as a follower.

The Slappy 420

AO: shamrock
Q: slappy
PAX: Eliza, Toretto, Dumpster Dive, Curveball, Anchorman, LeBling, Crawlspace, Free Fall (Justin Whitaker), Oscar Meyer, slappy
FNGs: None
COUNT: 11
WARMUP:
– Warm up run in circle (shuffle, butt kickers, and high knees
– SSH
– Arm Circles
– Moroccan night clubs
– Cherry Pickers
– Runner Stretch
– 5 Merkins

THE THANG:
We did this 4x:
25 Merkins
25 Squats
25 Big Boys
25 SSHs
5 Burpees
1 lap around track but we made our way through the stadium steps

MARY:
-nope

ANNOUNCEMENTS:
-Marine Mud Run

COT:
Lots going on in the news lately. Here’s a couple verses that came to mind:

[westhillsotb] 6 points of hades

AO: westhills-ruck-otb
Q: Lizzy
PAX: Steam, Spellcheck, Single (Ryan Chambers), Gibbler, Humper ( Sam Hartness )
FNGs: None
COUNT: 7
WARMUP:

Baby arm circles
Tempo squats

THE THANG:
Mosey to top of the big hill. 10 mountain climbers then come back and 3 stations with two exercises.

Station 1 squat thrusters with sandbags (5)
Squats with sandbags (5)

Station 2 merkins (10)
Burpees (10)

Station 3 lunges (15)
Carolina dry docks (15)

Wash and repeat

MARY:

Jokers (3)
Run with ruck to top of big hill
ANNOUNCEMENTS:
Marine Corp mud run coming up

COT:

Battle buddy runs

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, B’Gosh, Lightweight
FNGs: None
COUNT: 5
WARMUP: Yes

THE THANG: Battle buddy runs with exercises to advance.

MARY:

ANNOUNCEMENTS:

COT: