F3 Knoxville

Tag: Lizzy

[asylum-pm_ruckers] Extortion 17 WOD

AO: asylum-pm_ruckers
Q: Steam
PAX: Pusher, Lizzy, Glamper
FNGs: None
COUNT: 4
WARMUP:
– High-Heels burpee warm-o-rama

THE THANG:
Extortion 17 WOD
– 8 squat thrusters (ruck on, w/sandbag)
– 6 upright row high-knees (ruck on, w/sandbag)
– 11 squat jumps over sandbag
– Loop around the Coliseum w/ruck + sandbag (AFAP)

MARY:
– N/A

ANNOUNCEMENTS:
– Next ruck WOD at the Asylum PM: 8/15
– Ruck WOD cadence at the Asylum PM: 1st Thursday + 3rd Tuesday

COT:
High-Heels gave the Word at the COT tonight. What I took from it was “Are you giving it your all?”

July Accelerate Your King

AO: thequacken
Q: Z-Pack (Brian Brockman) , FixerUpper (Patrick Core)
PAX: Lizzy, Road Block, Herbie (Kortney Jarman)
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigodas
Flamingo Stretch
Baby Arm Circles, Front & Back
Michael Phelps
Merkin Jacks IC
Upright Star Gazer Stretch
Armadillo Stretch
Mountain Climbers IC
Mosey Lap Around Church

THE THANG:
July Accelerate Your King workout
30 min. to get max reps.
-150 curls
-125 cmu squats
-100 OHP
-75 cmu swings
-50 thrusters
-25 blockees

MARY: ran out of time

ANNOUNCEMENTS: Ruck Fitness Test on Saturday 8/5; Ruck from Quacken to Big Ball soon on a Saturday

COT: The Discipline of Confession
1 John 1:9
Confession is an opportunity to grow in humility. We have to admit to God and to ourselves that we have sinned. Confession is a good place to be. It takes us back to the foot of the cross. We were born into a fallen world. We sin against God and others and we are sinned against by other people. Confession is cathartic to release the burden of unconfessed sin before a loving and forgiving God. As Christians we trust in Christ’s sacrifice for the forgiveness of our sins. We should confess our inequities to God, David’s confession in Psalm 51 is a model for us. Also, it is good to confess sin to trusted brothers. I encourage you all to find a trusted brother that you can confess sin to.

Basic Beatdown

AO: thequacken
Q: Road Block
PAX: FixerUpper (Patrick Core), Z-Pack (Brian Brockman), Lizzy, Duggar (Gary Anders), Tenderfoot, Secret Garden, Dr. Seuss
FNGs: 1 Dr. Seuss
COUNT: 8

WARMUP:
SSH’s, Hillbillies, Imperial Walkers, stretches, an uphill Mosey

THE THANG:
Bataan Death Crawl

Four sets of arm, ab, and leg exercises with a 1/3 mile mosey between each.

Ring of Fire – squats

A brief word about Creation and Evangelism.

Also enjoyed a cameo appearance (due to injury) by Wedding Singer and his sidekick Scout!

4 corners

AO: brickyard
Q: Lizzy
PAX: Gmail, Herbie (Kortney Jarman), Lizzy, fast-n-easy (Nate Votta), Spellcheck, Gordie (Steve Wheaton), Natty
FNGs: None
COUNT: 7
WARMUP:
seal claps 25
Baby arm circles 25
Reverse 10
Tempo squats 20
Lbc 16

THE THANG:
Start in the middle of the 4 corners
Broad jump to one corner 30 mermins then broad jump back 40 dead bugs
Farmer walk to other corner then 15 squat press farmer walk back then 10 plank jacks
Bear crawl to next corner then 15 man makers bear crawl back 30 big boys
Murder bunnies to final corner then 15 squat curls murder bunnies back then 25 legs to heaven.
Take a lap then repeat 2x
MARY:
ANNOUNCEMENTS:
Powell High School 5k cancelled
COT:

Chest & Hills

AO: brickyard
Q: Gmail
PAX: Natty, Geppetto (Christopher Bennett), Herbie (Kortney Jarman), Spladle, Biohazard (Jay Shepherd), Simmons (Justin Creasey), Lizzy, Gmail, fast-n-easy (Nate Votta), LifeLock (downranger)
FNGs: None
COUNT: 10
WARMUP:
SSH Temp Squats
Tempo Merkins Claps: OH, Front
Tie Fighters-Arm Cirlcles toy soldiers
THE THANG:
To the planters, partner up
Cumulative goal of 200 Derkins
Alternate exercise w/ run between partners

Mosey to the HILL
Aim for 10 Burpees, Chase the rabbit.
Bernie to Railroad paint (half way)
Run to the top, mosey to bottom.
hold plank until everyone is back
Rinse and Repeat.

11s
Incline Merkins & Dips
Mosey back to shovelflag
MARY:
Flutter Kicks Hello Dollies
Capt. Thors JLOs
Light stretching
ANNOUNCEMENTS:
“Backblast App Pax Miner (/Backblast) – Why? Documents w/o, encouragement, gives Qs ideas, Accountability and Data.
F3 in the Nude – July 29th
Growruck Baseline Fit test – Aug 5th at the Quacken (Lizzy)
Ghost Flag – Need 3 from our AO to post and capture. Let’s Go!”

COT:
Time is a 0 sum game, you can’t add hours to a day. Behind every “yes” there is a looming “no”. Saying “yes” to working overtime might be saying “no” to doing something with your kids (paraphased) – Michael Hyatt – Free to Focus