F3 Knoxville

Tag: Blindside (Davis Bodie)

Rucks and Coupons

AO: shamruck
Q: Betty (Tyler Alexander) , Betty (Tyler Alexander)
PAX: Oscar Meyer (Brett Harris), Blindside (Davis Bodie), Eliza (Kevin Parrott), Ribbed (Joshua Sagraves), Betty (Tyler Alexander), Dumpster Dive, Tonka (Andrew McDonald)
FNGs: None
COUNT: 7
WARMUP:
None
THE THANG:
HIM’s set out on a ruck with normal packs but we also brought along 5 coupons (20,30,40,60,80 lbs). With 7 men we rotated coupons every 0.25 mile. 5 guys working with coupons and two guys with just their rucks. We covered 2.25 miles and there was sufficient grumbling by everyone that encountered the 80lber.
We then took a lap .44 without any coupons to speak of for recovery.

Fun was had by most, suck was embraced by all.
MARY:
No Time
ANNOUNCEMENTS:
None
COT:
Don’t let anyone outwork or out-hustle you for your dreams. We drew a parallel of certain people who will do just about anything with an end use in mind. Don’t let them work harder on their goal than you are working on yours.

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

EMOM and the Ladder

AO: the-equalizer
Q: Blindside (Davis Bodie)
PAX: Mark Bowen, Ribbed (Joshua Sagraves), Headgear, Tonka (Andrew McDonald), High Heels (Henry Ritchie), Snitch (Cory Beilharz ), Madoff (Daniel Hereford), Blindside (Davis Bodie), Nugget (Connor Cliburn)
FNGs: None
COUNT: 9
WARMUP:
SSH IC x20 | TIE-Fighters IC x10 EW | Tempo Squats IC x10 | Cherry Pickers IC x5
THE THANG:
Mosey to the NEW & IMPROVED EQUALIZER SPLASH PAD for two rounds of 8 sets of EMOM (Every Minute on the Minute)
After some technical delays by the Q, we got going with:
Round 1: 10 step-ups/jump ups | 10 Incline Merkins | 10 Squats
Round 2: 10 single-count SSH | 15 Dips | 20 single-count Freddie Mercury
~Mosey to Rock Pile, quick EH of some fishermen (it didn’t take), and a Ladder~
After each round, run up the ramp and back around
Round 1: 5 Goblet Squats
Round 2: 5 Goblet Squats, 10 Triceps Ext.
Round 3: 5 Goblet Squats, 10 Triceps Ext., 15 Curls
Round 4: 5 Goblet Squats, 10 Triceps Ext., 15 Curls, 20 single-count Mountain Climbers
PICK UP THE SIX
Round 5: 20 single-count Mountain Climbers
Round 6: 20 single-count Mountain Climbers, 15 Curls
Round 7: 20 single-count Mountain Climbers, 15 Curls, 10 Triceps Ext.
Round 8: 20 single-count Mountain Climbers, 15 Curls, 10 Triceps Ext., 5 Goblet Squats

MARY:
Fellowship Mosey that turned into a regular Mosey back to shovel flag

ANNOUNCEMENTS:
~F3 in the Nude this Saturday at the Cove Park (See @Ribbed’s post later today for signups)
~PAXMiner and Slackblasts go live TODAY!
~OnStar, Steam, & Blindside were on the ‘Stuff Worth Trying’ podcast from the F3Nation Family of Podcasts last week, talking about our recent ‘State of the Region’ videos. Check it out!

COT:
CONSISTENCY
Whether it is posting regularly, or getting back into a routine that you have fallen away from, one of the best thing for your life is being consistent. Consistent in your King, your Queen, your M, your Mammon, etc. Whatever it is, consistency is KEY.