F3 Knoxville

[westhillsotb] Extortion 17 Hero WOD

AO: westhills-ruck-otb
Q: Steam
PAX: Brick, Mermaid
FNGs: None
COUNT: 3
WARMUP:
– Michael Phelps: 10×4
– Cherry Pickers: 10×4
– Rockette: 10×4
– Mountain Climbers: 10×4
– SSH: 10×4

THE THANG:
— Extortion 17 Hero WOD —
8 Rounds For Time:
– 8 Sandbag Thrusters
– 6 Upright Rows with Knee-ups 
– 11 Squat Jump Over Sandbag
– 400m Sandbag or Ruck Carry AFAP
– Standard Sandbag 60#/40#

On August 6, 2011, the final flight of Extortion 17 resulted in the single deadliest incident for the US military during the War in Afghanistan. When the Boeing CH-47D Chinook helicopter was hit, all on board were instantly killed. The resulting crash killed 31 Americans on board including 17 US Navy SEALs. Extortion 17 represents the greatest single-incident loss of American lives in Operation Enduring Freedom – Afghanistan.

Learn more here: www.navysealmuseum.org/extortion17

ANNOUNCEMENTS

– No official AO name decided upon — I will send a message in the channel later today with more info and details.
– A decision will be made on Wednesday in preparation for the launch on 9/2
– Official AO launch next Monday!
– 7am – 8am
– Coffeteria post-COT

COT
Discussion about naming the AO, the importance of name, the sermon on gender at Fellowship yesterday, and the men who were KIA in Extortion 17.
– We always have the least amount of compassion for the things we don’t struggle with. We always have the most amount of compassion for the things we do struggle with.
– There is a weighty-ness to what we’re doing here at this AO — that goes much deeper than just rucking, strength training, or conditioning.
– Honor the heritage.

[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

[westhillsotb] 5 Things

AO: westhills-ruck-otb
Q: Steam
PAX: Single (Ryan Chambers), Mermaid, Brick, Humper ( Sam Hartness )
FNGs: None
COUNT: 5
WARMUP
– SSH: 15×4
– Rockette: 10×4
– Apollo Ono: 10×4
– Little bit of this (arm across)
– Little bit of that (arm over)

THE THANG
IP — Moto Hill 3x (w/out weight)
– Base: 10 lunges
– Top: 1 burpee
– Rinse and repeat 2x

Ruck through the park with 4 Reps Checkpoints
– 20 merkins
– 20 squats
– 20 curls
– 20 chest presses
– 20 rows
Route —> footpathapp.com/routes/1978308a-2def-45b8-9020-64166c01a53b

COT — QSource 3.4 (Vision)
f3nation.com/vision

Sur-Ser Continuum. A Survivor is too busy trying to live through the day to think of anything outside of himself. A Sad Clown is too consumed with trying to achieve a perfect balance between what he takes and what he gives to do anything but daydream of a better place. Only the Servant, the person whose Purpose it is to seek Advantage for others, has the capacity to transcend his own material and spiritual needs long enough to put Vision into action.

TPQ — Are you surviving or serving?

[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:

[westhillsotb] GORUCK BFF Test

AO: westhills-ruck-otb
Q: Steam
PAX: Mermaid, Glamper, Single (Ryan Chambers), Humper ( Sam Hartness ), 0
FNGs: 1 0
COUNT: 5
WARMUP
– Cherry Pickers
– Ruck around the parking lot
– Lunge torso twists

THE THANG
GORUCK’s BFF Test
– 1-mile ruck AFAP w/ruck + sandbag depending on the level
– 2 minutes of sandbag burpees (no ruck)
– 200m suitcase carry (ruck + sandbag)
– 2 minutes of hand-release pushups

MARY
– Ruck the Trade Route + back
– Stretching

ANNOUNCEMENTS

COT
It’s Not Too Late / 6 months of progress or 6 months of excuses

More than halfway through the year — where are you?
It’s not too late to start
– Okay so you didn’t crush the first 6 months like you thought you would – start now
– Make a plan to accelerate growth and execute on the plan