F3 Knoxville

We’ll see what happens!

AO: shamruck
Q: Eliza
PAX: Dumpster Dive, Glamper, Tonka, Betty, Brick, Commission, Eliza, KickFlip, Lizzy, Mermaid, The Situation, Steam, Free Fall (Justin Whitaker)
FNGs: None
COUNT: 13
WARMUP: 4 corners around the Dutchtown Loop starting with Weigels Hill. We travelled various sandbags and Jerry cans stopping to do 10 squats and 10 merkins at each corner.

THE THANG: Ruck retention pond loop down the hill from the fire hydrant across and up the other side. At the top do one 40lb sandbag burpee. Repeat adding an extra burpee til you get to 5.

Finished with another heavy mile.

MARY: Flutters with Ruck, Ruck sit-up and press, LBCs, Rows, OH press, curls.

ANNOUNCEMENTS: GTE in April

COT: sometimes we can be stubborn and resistant to change. Be open to trying to new things and going along with change. I made an open invitation to the PAX to grab a Q and let’s do more of this heavy stuff/PT as they wish at Shamruck.

Go you Chicken Fat, Go!

AO: shamrock
Q: Eliza
PAX: Dumpster Dive, Base Salary, Curveball, Eliza, LeBling, Lizzy, Mermaid, Waxjob, Stitch
FNGs: None
COUNT: 9
WARMUP: “Go you Chicken Fat Go!”- Robert Preston complete with exercises

THE THANG: Part I: Mosey to the Pavillion. Complete sets of 12,10,8,6,4,2 of Step Ups, Derkins, Dips

Part II: Grab 2 CMUs. Murder bunny Merkin 6 parking spaces. 25 bench press, 25 curls. Lunge walk back to first CMU. 25 American Hammers, 25 Flutters. Lunge walk back and repeat exercises. Farmer carry back and rack em.

Part III: Elevens- squats and iron mikes OR rocky balboas

MARY: hello dolly’s, snow angels, captain thors

ANNOUNCEMENTS: respect q Wednesday with Stitch

COT: Post downrange even if it’s locally.

Dumpster Dive’s favorite route (see map)

AO: shamruck
Q: Mermaid
PAX: Free Fall (Justin Whitaker), Dumpster Dive, Crawlspace, Fabio (Joe Hamilton), Mermaid, Baby Boomer, Voodoo
FNGs: None
COUNT: 7
a simple route through CAK and back via Gulf Park Drive.
We discussed Ash Wednesday and the beginning of Lent. What would you consider giving up to reflect more on Jesus, or what should you add?

Just four guys rucking around Cedar Bluff

AO: shamruck
Q: Mermaid
PAX: Fabio (Joe Hamilton), Dumpster Dive, Oscar Meyer, Mermaid
FNGs: None
COUNT: 4
We handled the disclaimer and began to walk. We did the old faithful route in reverse with a lap around Catholic at the end. We had some great conversation today and used the COT to talk about how guys need this group and we were encouraged to reach out to those guys who could use the benefits of F3 and get them out in the gloom.

10 for 10

AO: shamrock
Q: Bed Wetter
PAX: Baby Boomer, Honeydew, Snaggletooth (Elijah Tafao), Skidmark, Stitch, Dumpster Dive, KickFlip, slappy, Crawlspace, Mermaid
FNGs: None
COUNT: 11
WARMUP:
7 minute stretch
Followed by 10 burpees and 2 minute plank
THE THANG:
10×10 as a group each exercise
CMU push-ups
CMU Squats
CMU OH press
CMU kettlebell swings
CMU OH Big Boys

If you finish round side straddle hop

Abs
1 minute plank
45 second CMU flutter kicks
30 second Russian twist
15 second each leg dead bug
5 burpees

Lunge Back to CMU pile
Indian run back to start

MARY:
N/A
ANNOUNCEMENTS:
Welcome to Moes on Friday
COT:
God promises that if we turn to Him in difficult times, He will give us a peace beyond belief, beyond understanding.

the peace of God guards our hearts and mental powers “by means of Christ Jesus.”

Phillipians 4:7