F3 Knoxville

Tag: Gmail

Stadium Ruck

AO: thequacken
Q: Z-Pack
PAX: Herbie, Natty, Otis, Gmail, FixerUpper, Z-Pack
FNGs: None
COUNT: 6
WARMUP:
Lap at park

THE THANG:
Rucked the CHS stadium steps with 50 merkins thrown in.

MARY:
Ruck pull throughs

ANNOUNCEMENTS:

COT:
F3 mission, Credo, and 5 core principles

Fitness – the benefits of resistance training.

EOY BOMBS

AO: brickyard
Q: Herbie
PAX: A-Rod (Nate Peterson), Simmons, Bail Bonds, Gmail, Switchgrass (Stacy Clark), DUCKHUNT2005, Jim Norris, Pana
FNGs: None
COUNT: 9
WARMUP:
– 20x SSH
– 12x Tie Fighters (forward and backward)
– Little of this/that
– 10x Tempo Squats

THE THANG:
– Mosey to the splashpad
– Partner up – P1 does the exercise, P2 runs the loop, flapjack
– BOMBS (combine partner reps to complete total rep count)
– 50x Burpees
– 100x Overhead claps (4 count)
– 150x Merkins
– 200x BBS
– 250x SSH (4 count)
– Mosey back to the flag

MARY:
– 15x Flutter Kicks
– 5x Captain Thor
– 20x Australian Snow Angel

ANNOUNCEMENTS:
– 1/1 Polar Plunge
– 1/4 Smokey’s Convergence

COT:
As we head into the new year, choose to do the hard. We do not have to wait until the new year to change our lives. Daily, choose to be the man your family, friends, church, community, and work need you to be.

[clinton-otb] Ruck-around

AO: clinton-otb
Q: Bail Bonds
PAX: Gmail, Colonel (Alex Wallace), flyball
FNGs: None
COUNT: 4
WARMUP:
Toy soldiers, Lateral lunges, tie fighters, shoulder taps

THE THANG:
Ruck into downtown.
Do dips and split squats at benches along the way.
Find a hill and do 10 reps down to 5 reps.
Squats at the top and merkins at the bottom.
Run down and burnee up.

MARY:
No time

ANNOUNCEMENTS:
1/1 Polar Plunge in Townsend
1/4 Convergence
1/24-1/26 Forg3 conference

COT:
A manly man is someone who shows spiritual, mental, and physical resilience daily. Paul was that example for us. 2 Tim 4:6-8 shows Paul looking forward to his prize and is an encouragement and challenge to me to be more bold.

2 Timothy 4:6-8 NLT
[6] As for me, my life has already been poured out as an offering to God. The time of my death is near. [7] I have fought the good fight, I have finished the race, and I have remained faithful. [8] And now the prize awaits me—the crown of righteousness, which the Lord, the righteous Judge, will give me on the day of his return. And the prize is not just for me but for all who eagerly look forward to his appearing.

Stadium Ruck

AO: thequacken
Q: Z-Pack
PAX: Tiny Dancer, Herbie, Gmail, Z-Pack
FNGs: None
COUNT: 4
WARMUP:
Lap around the park
THE THANG:
Rucked to CHS Stadium where we rucked the steps and did some merkins.

MARY:
3min 30 second high and low planking.
Bring Sally Up

ANNOUNCEMENTS:
Nothing new.

COT:
It’s almost January again. It’s a great time to plan, to be intentional instead of reactive. Herbie shared about a resource for picking a verse for the new year. It’s a good time to reflect on all spheres of life and think about where we want be. Fitness, fellowship, faith, body, mind, soul, vocation, family, service, etc. What are we building and why?

[clinton-otb] Ruck and Rep

AO: clinton-otb
Q: Bail Bonds
PAX: Gmail, Stephen McNally
FNGs: 1 Stephen McNally
COUNT: 3
WARMUP:
Toy soldiers, monkey humpers, arm circles.

THE THANG:
35 second rounds of tabata with ruck on.

Set 1:
Merkins
Squats
American hammers

Set 2:
Lunges
Curb dips
Imperial walkers

Set 3:
Inchworm burpee
Lateral lunge
American hammers

Set 4:
Up-down planks
Sumo squats calf raise
Imperial walkers

MARY:
None

ANNOUNCEMENTS:
Polar plunge in Townsend 1/1
Smokey Convergence 1/4
Forg3 1/24-1/26

COT:
Luke 2:9-10
Focus was on the good new being for ALL. The shepherds, being lower in society were the first ones to know of this good new, that the son of God has come to earth. The spreading of the good news, the Gospel, started there. Let’s continue the sharing the good news everywhere we go, in word and action.