F3 Knoxville

Category: Asylum AM

Founding AO

What’s behind DORA number 1?

AO: the-equalizer
Q: Stripped (Carter Cross)
PAX: Blindside (Davis Bodie), Snowbird (Nick Wilson), Ribbed (Joshua Sagraves), mouthwash (Mike), Stripped (Carter Cross), Snitch (Cory Beilharz ), Headgear, Unibráu (Nick Robinson)
FNGs: None
COUNT: 8
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC | Grady Corns IC
SSH IC | Windmills IC
SSH IC | Rockettes IC

THA-THANG:
Mosey to the flag pole (CW). Partner up for DORA. Partner A runs CW lap while Partner B performs exercise at flag pole. Move on to next exercise when cumulative reps are completed.
100 Lunges (each leg)
200 Squats
300 4Ct StepUps

Elevens – Calf raises. Bridges at flag circle

STRETCHES:
Bend down & grab toes
Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: James 1

Just a Pleasant Walk

AO: shamruck
Q: Blindside (Davis Bodie)
PAX: Ribbed (Joshua Sagraves), Tonka (Andrew McDonald), Glamper, Hot Pants (Darin Sowa), Mermaid (Bradley Roberts), Betty (Tyler Alexander), Steam, Eliza (Kevin Parrott), Blindside (Davis Bodie)
FNGs: None
COUNT: 9
Ruck with pain stations every 1/2 mile for first 2.5 miles. Then hustled back to AO because the Q lost track of time.

PS1: 50 Ruck Lunges, 40 Ruck Merkins
PS2: 30 Ruck Squats, 20 Ruck Front Rows
PS3: 15 Ruck OH Press, 15 Ruck Curls
PS4: 15 Ruck Goblet Squats, 15 Ruck Rows

Consistency wrapped in aluminum

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Madoff (Daniel Hereford), Stripped (Carter Cross), Aladdin (Mansour Hasan), Headgear, Snitch (Cory Beilharz ), Ribbed (Joshua Sagraves), Snowbird (Nick Wilson)
FNGs: None
COUNT: 7
WARMUP:
Mosey to get CMU and then to basketball court
THE THANG:

Equipment needed:
– Rucksack (loaded with weights or other heavy objects)
– Sandbags (varying weights)
– CMUs (Concrete Masonry Units) or similar heavy objects

Duration: 40 minutes (excluding warm-up)

Workout: 35 minutes (perform each exercise for 45 seconds, followed by a 15-second rest)
1. Ruck March

2. Sandbag Squats

3. CMU Deadlifts:

4. Merkin:

5. Overhead Press:

6. CMU Lunges

7. Ruck Rows

8. American hammers

9. Goblet Squats

10. Plank

Cooldown: 5 minutes
– Finish with a 5-minute cooldown, including static stretching for major muscle groups.

MARY:
ANNOUNCEMENTS:
COT:
Consistency you all are building consistency in your life and being an example not just to your immediate fears of influence your M your 2.0 etc. but also your surroundings, spheres of influence, jobs, coworkers, etc. thank you for your consistency this morning

July Accelerate Your King

AO: thequacken
Q: Z-Pack (Brian Brockman) , FixerUpper (Patrick Core)
PAX: Lizzy, Road Block, Herbie (Kortney Jarman)
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigodas
Flamingo Stretch
Baby Arm Circles, Front & Back
Michael Phelps
Merkin Jacks IC
Upright Star Gazer Stretch
Armadillo Stretch
Mountain Climbers IC
Mosey Lap Around Church

THE THANG:
July Accelerate Your King workout
30 min. to get max reps.
-150 curls
-125 cmu squats
-100 OHP
-75 cmu swings
-50 thrusters
-25 blockees

MARY: ran out of time

ANNOUNCEMENTS: Ruck Fitness Test on Saturday 8/5; Ruck from Quacken to Big Ball soon on a Saturday

COT: The Discipline of Confession
1 John 1:9
Confession is an opportunity to grow in humility. We have to admit to God and to ourselves that we have sinned. Confession is a good place to be. It takes us back to the foot of the cross. We were born into a fallen world. We sin against God and others and we are sinned against by other people. Confession is cathartic to release the burden of unconfessed sin before a loving and forgiving God. As Christians we trust in Christ’s sacrifice for the forgiveness of our sins. We should confess our inequities to God, David’s confession in Psalm 51 is a model for us. Also, it is good to confess sin to trusted brothers. I encourage you all to find a trusted brother that you can confess sin to.

Back to School…

AO: the-equalizer
Q: Blindside (Davis Bodie)
PAX: Ribbed (Joshua Sagraves), Stripped (Carter Cross), Snowbird (Nick Wilson), Aladdin (Mansour Hasan), Madoff (Daniel Hereford)
FNGs: None
COUNT: 6
WARMUP:
Typical Blindside Warmup

THE THANG:
Mosey to Splashpad
Back to school ladder
12 reps for each round
Start with 1st grade, lap, 1st and 2nd, lap, 1st, 2nd, 3rd, etc.

Shoulder taps
Merkins
Jump Squats
BBS
American Hammers
Dips
Monkey Humpers
LBCs
CDD
Hand release merkins
Lunges
Burpees

MARY:
Fellowship Mosey back to flag