F3 Knoxville

Tag: Dumpster Dive

Concrete Ladder

AO: shamrock
Q: slappy
PAX: Skidmark, Crawlspace, Flower Pot, LeBling, slappy, Dumpster Dive, Honeydew, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 8
WARMUP:
– little baby arm circles forward and backwards
– big arm circles forward and backwards
– Grady corns
– Farleys
– Cherry pickers
– Calf stretches
– Runner stretch
– Mtn climbers
– Tempo squats
– 3 burpees
– Friendship fist bumps all around

THE THANG:
Grabbed a cmu and moved to the level parking lot next to Jesus. We did a heavy ladder workout with the following:
– 10 blockers
– 20 dips
– 30 man makers
– 40 mtn climbers
– 50 lunge w curl
– 60 OHP
– 70 heavy LBC
– 80 heavy squats
– 90 skaters
– 100 SSH
– 1 min plank hold
We worked our way back down the ladder but without a cmu until it was time to pack up.

MARY:
Nope

ANNOUNCEMENTS:
Uncovered is this Saturday. This is a convergence like no other. 7-8 at the Cove.

COT:
Joshua 24:15
“Choose this day whom you will serve”

You have zero body fat

AO: shamruck
Q: Lizzy
PAX: Dumpster Dive, Mermaid, Jon Boat, Eliza, Fabio (Joe Hamilton), The Situation, Trojan, Snaggletooth
FNGs: None
COUNT: 9
Warmup ssh, baby arm circles, Michael Phelps

Workout
Go over to the track and at the 4 quarters do 20 each corner, clean and press, merkins, sissy squats, lunges. Backwards steps up the stadium.

“Heavy” Day at ShamRUCK

AO: shamruck
Q: Mermaid
PAX: Utah, Dumpster Dive, The Situation, Eliza, Jardet, Lizzy, Mermaid, Ribbed
FNGs: None
COUNT: 8
We rucked the catholic loop, and stopped where we parked to do some light PT with the ruck. Ruckers were given the option to skip the PT and continue rucking, and the PTer’s then jogged to catch them on the loop.

Good times were had by most.

Out COT referenced Proverbs 11:24
“Those who give generously receive more, but those who are stingy with what is appropriate will grow needy.”

Often times we read a verse like this and think about money, and while that may be accurate, what if we are talking about time? I could argue that time might be our most valuable resource, and if we are generous with that time, where appropriate, then we will be be blessed with “more”. I am not saying we will get more time, but I think there is value in managing and not squandering our time, In fact, giving our time, may be more difficult than giving our money.

4FALCON

AO: shamrock
Q: Eliza
PAX: Baby Boomer, Base Salary, Borg, Brick, Eliza, I-Beam, Jon Boat, LeBling, Mathlete, Mermaid, Oscar Meyer, slappy, Stitch, Waxjob, Voodoo, Skidmark, Crawlspace, Curveball, Pom Pom (Grayson Vaughn), Toretto, Dumpster Dive
FNGs: None
COUNT: 21
WARMUP: Cherry Pickers, Various Stretches, Twinkle Toes

THE THANG: Posted from the f3 nation slack

FALCON TRIBUTE BEATDOWN
BuyIn:  Together In-cadence 14 SSH

4 Rounds:
F Flying Squirrels ( 026 Reps)
A American Hammers ( 026 Reps HW)
L Lunges ( 026 Reps EW)
C Curls ( 026 Reps)
O One Lap (400m recommended)
N No Cheat Merkins ( 026 Reps)

Pick up six after 4th round

BuyOut:  Together In-cadence 14 SSH

Warm-up and Mary to be chosen by the Q.

givebutter.com/Richards

MARY: no time

ANNOUNCEMENTS: Thunderhead hike, Hardship Hill

COT: Prayers for Falcon and his family

Show and Tell: Tonka Edition

AO: shamruck
Q: Eliza
PAX: Fabio (Joe Hamilton), Tonka, Mermaid, Dumpster Dive, Eliza, Johnboat
FNGs: 1 Johnboat
COUNT: 6
Three easy miles around the school and the track listening to Tonka talk about the good the bad and they ugly of the GTE.

Mid ruck we were joined by an FNG who spotted us in the Gloom. Welcome Johnboat who leads the Side Straddle Hops better than most of us.

Make a list of things you are thankful for today, and when you feel discontent, pull it out pray on it and add to it. God has put you where you are right now with all that you have right now for a reason.