F3 Knoxville

Tag: Borg

4FALCON

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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

[f3knoxvillemain] King Builder (Convergence)

AO: f3knoxvillemain
Q: Tinker Bell-GTE Trainer (STL) , Motorboat (Indianapolis)
PAX: Blindside, Waxjob, Shuttlecock (Riley Brady Parmer), Rep Sleepy, Commission, P3, Z-Pack, Steam, skewer, Spellcheck, Single (Ryan Chambers), Brick, Tenderfoot, slappy, Gmail, Borg, The Situation, Maxime – Pittsburgh, Nubbins (F3 Muletown), Kodak (Joe Beach), Uncle Rico (Naperville), FixerUpper, Lizzy, CRISPR, F3 Pluto ( Hugh Nystrom), Tropicana, Charmin (John Willis), Pac-man, Stitch, Snitch (Cory Beilharz ), OnStar, Swimmies (Nathan Chesney), Duggar, Choir Boy, Betty, Voodoo, Smoked Pickle, Grandslam, Einstein, Lilydipper, Pusher, Guppy, Guardrail, Median, Mermaid, KickFlip, Cheatsheet, Utah, Toretto, Honeydew, Tonka, Pom Pom (Grayson Vaughn), Eliza, Ribbed, I-Beam, Mathlete, Cart Girl (John Sadler) (Chatt, TN), Swanson, Abort (Jeremy Loftis), Dumpster Dive, Anchorman, Humper ( Sam Hartness ), David Wood, Bones, Rooter, scratch & win, full moon,, Ike
FNGs: 1 Ike
COUNT: 89
Kingbuilder
Q: Tinker Bell Bones Motorboat
Warm Up: Mosey to the base of Picket’s Charge
Thang 1:
Get Right-Fatigue makes a coward of us all
-Bones led a series of up and down the hill with Bomb Jacks, Burpees, Monkey Humpers
-Live Right-When in charge, take charge
-Motorboat led standard F3 exercises IC emphasizing staying together as a team and the importance of cadence
-Lead Right-Leaders build leaders
-Tinker Bell led 4 corners with exercises of No cheat merkins, no surrenders, and get ups. Guppie was tasked and taught to lead the group in SSH and 6ct burpee IC
-AAR process
-Leave Right-Virtuous leaders work themselves out of job
-Guppie taught Pusher to lead SSH and Burpees IC
-AAR process

Mosey back to flags

The COT was the Nant’an change from Kickflip to Mermaid.

[mountainbiking] Mod HAw loop

AO: mountainbiking
Q: Sambo
PAX: Abscess, Billy Goat, Borg, Imaginary, Sambo, Toebox
FNGs: None
COUNT: 6
WARMUP:route explained

THE THANG:up and down and around HAW

MARY:

ANNOUNCEMENTS:

COT:Micah 6:8 and 1 John 1:9

Seven 7’s

AO: the-project
Q: Flying Dutchman
PAX: Borg, Erector, Flying Dutchman, Icey Hot, Mathlete, Munge, OBrother, Ocho, Papa Lock, Taco snob, Tom Tom, None
FNGs: None
COUNT: 11
WARMUP: Arm stretches and circles, Willie Mays Hayes, Cherry Pickers, Side Straddle Hop

THE THANG:
Mosey to brickyard
7 reps of 7 exercises- all heavy
Shoulder presses
Chest press
Derkin
Bent row
Curls
Shoulder shrugs
Triceps
Run a lap
7 reps of 7 exercises- all heavy
Rear lunges
Flutter kicks
Squats
Box cutters
Big boys
Freddy’s
American hammers
Run a lap
Repeat until time
Choose your heavy exercise as many as you can 4 minutes
Mosey to flag

MARY:
Heels to Heaven

ANNOUNCEMENTS:
Escape from Haw Ridge April 5

COT:
Shared Hebrews 12: 1-2. We need to put aside our weight and our sin and run the race of endurance. This is tough as we all know, life can be difficult. However, we have a Savior in Christ to look to for help, guidance and rest. We also have his word, prayer, praise and each other. We as brothers, as a Band of Brothers can support, encourage and lift up each other.

Nomad Ruck GTE Training at BGE

AO: ruck
Q: Blindside
PAX: Steam, Glamper, KickFlip, La-Z-Boy (Zac Smith), Lizzy, Borg, FixerUpper, Tropicana, Humper ( Sam Hartness ), Blindside, OnStar, Swanson, The Situation
FNGs: None
COUNT: 13
1 mile for time with Ruck
4 stations around BGE track (carry an extra burden)
– 10 WW3 sit-ups
– 15 Ruck Merkins
– 10 Ruck Thrusters
– 15 SB Squats
Switch burdens, do next round
– 10 Ruck over Burpees
– 15 Four count Mountain Climbers
– 10 Lunge and twist each leg
– 15 SB Clean and Press
1 mile for time with Ruck + Sandbags