F3 Knoxville

Memorial Day, Monday Murph

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Trip
FNGs: None
COUNT: 3
WARMUP:
SSH
Squat and Reach
Merkins IC

THE THANG:
The Murph WOD:
1 mile run
100 pull-ups
200 merkins
300 squats
1 mile run
We modified as necessary due to injuries.

MARY:
No

ANNOUNCEMENTS:
None

COT:

Friday Ruck

AO: thequacken
Q: Z-Pack
PAX: Magic Mic (Jarrett Woodall), FixerUpper, Natty, Spellcheck, Gmail, Recoil (Blake Conley)
FNGs: None
COUNT: 7
WARMUP:
Ruck-a-loop at the park

THE THANG:
Ruck from the park to Gresham. Do D Merks and F Kicks to keep the gangs satisfied. I told the PAX about October Sky being partially filmed at Gresham and Fountain City Elementary. Fixer was probably thinking, “yeah, yeah you say this every time we walk here,” which is true. We rucked past Jimmy’s house and woke up his dogs. The howling was really good this morning. We rucked over to Grove where we annoyed another couple of dogs. We rucked up to the top of Grove, and I got a dad joke in along the way – “Why did the man name his dogs Timex and Rolex? Because they were watch dogs!” :joy: (nobody laughed) At the top we grabbed a pic at the Martha Berry road sign and did some PT – monkey humpers and Merkins. A car drove by while we were doing monkey humpers, so that was good. Monkey humpers are always better with an audience. When I took the pic Gmail and Spellcheck were turning off their head lamps. They weren’t ready for the pic, which was my fault. I didn’t give a countdown. Honestly I wasn’t paying much attention to what anybody was doing. I just wanted to make sure everyone was in the frame and grab a quick shot. Seriously though, has anyone seen Doogan the cat? (Natty did show concern for the lost pet) Next we headed back down to the AO on a couple of different roads. A loop is more fun than out and back on the same route. I got Magic Mic’s nickname story and we tried to bear crawl a short distance, but that was a bad idea on my part. Bear crawling and burpees are no good with a ruck on. Also, the asphalt was pointy; not comfortable on bare hands. We made arguments for and against Shotgun missing the ruck on the morning after getting married. After the COT Gmail made coffee for us out of the back of his SUV. Recoil told us his nickname story, which was funny and snotty. We had a good 2nd F time talking and joking. We also discussed the finer points of CMU exercises.

MARY:
nope

ANNOUNCEMENTS:
not really

COT:
Helpful Take Aways From October Sky

1. Don’t be afraid to dream and have big ambitions.
1. Homer was inspired by Sputnik, and he set out to build a rocket.
2. For him and his community building a working rocket was pie in the sky, but Homer wanted to give it a shot anyway, no matter others doubts and jeering.
1. Get some help, don’t let your pride get in the way when you need to ask for help.
1. Homer needed help. He convinced his buddies to help and made friends with the outcast nerd.
2. He asked and got help from his community, pitching in materials and know- how.
1. Be persistent, don’t give up.
1. In the movie, Homer and his team have rocket after rocket that fails. But they kept trying.
2. Homer and his team had major setbacks with the mine accident, with the fire that was blamed on one of his rockets, and with tough relationships. He wanted to give up at times but with support of family and friends he persevered

Ab Blaster

AO: thequacken
Q: Magic Mic (Jarrett Woodall)
PAX: Z-Pack, FixerUpper
FNGs: None
COUNT: 3
WARMUP:
The usual + downward dog and cobra

THE THANG:
Ab Blaster
Sets of 5 exercises with 1 minute AMRAP per exercise with bear crawls or crawl bears between sets

Sets:
1: LBC, Merkins, Am Hams, SSH, Plank
2: LBC, Squats, BBS, Mt Climbers, Flutters
3: LBC, CDD, Freddie, Plank Jacks, Plank
4: LBC, Burpees, penguins, High knees, LCRC
5: LBC, shoulder taps, V Ups, lunges, plank
6: LBC, toe taps, pickle pounders, calf raises, get ups

MARY:
None

ANNOUNCEMENTS:
None

COT:
Mark 9 ends with Jesus’ hyperbole of removing an eye or limb that causes us to sin to communicate both the severity of sin and cost of discipleship. Do we view our own sin and the cost of us following Jesus the same way?

CMUs and Stairs

AO: thequacken
Q: Z-Pack
PAX: Shotgun, Code Blue (Chuck N), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 4
WARMUP:
SSH
Windmills
Baby Arm Circles
OH Claps
Raise the Roof
Moroccan Night Club
Michael Phelps
Squat and Reach
Tempo Merkins

THE THANG:

MARY:
Big Boys IC
Shoulder Taps
Plank Jacks
Flutter Kicks

ANNOUNCEMENTS:
Hardship Hill this Saturday
Shotgun gets married next Thursday

COT:
Psalm 23
A soothing balm for your spirit.

Friday Ruck

AO: thequacken
Q: Z-Pack
PAX: Natty, Hobie, Shotgun, Gmail, The Six
FNGs: None
COUNT: 6
WARMUP:
Ruck a loop

THE THANG:
2 miles in the hood
MARY:
WWII.5 situps

ANNOUNCEMENTS:
Hardship Hill May 17th

COT:
The Rich Man and Lazarus
Luke 16:19
Keep the faith, followers of Christ will receive our reward in the next life. Lazarus had a hard, lowly life but he was faithful to God. God would want all to come to faith. THE 3RD F is faith. F3 is open to all men. It’s not exclusive to Christians. People need faith in something though. We need something bigger than ourselves to serve. Keep the faith.