F3 Knoxville

Tag: Mailbox

Short Circuit

AO: juco
Q: Butterknife
PAX: Noodles, 5K, Butterknife, Dart Gun, Mailbox, Erector, Guardrail, hound dog, Windex
FNGs: None
COUNT: 9
WARMUP:
SSH, Cherry Pickers, Fighter Merkins, Windmills, Squats

THE THANG:
Line up with the person in front falling off for 2 burpees to circuit

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS on stability ball
Man makers w/ 20 lb dumbbells
Walking Lunges

Do the exercise at your station and switch stations after 45 seconds running all of the stations and stopping at the next.

Mosey to the colosseum. Bear crawl to the top do two burpees.

Run stairs to pull up bars. 5 pull ups an 20 flutter kicks (2ct). x3

Mosey back to the flag stopping for some a couple of sets of Double Merkins with one set of Striders.

MARY:
No time
ANNOUNCEMENTS:
Rampart Starfish is tomorrow
COT:

“When we were utterly helpless, Christ came at just the right time and died for us sinners. Now, most people would not be willing to die for an upright person, though someone might perhaps be willing to die for a person who is especially good. But God showed his great love for us by sending Christ to die for us while we were still sinners.”
‭‭Romans‬ ‭5‬:‭ 6-8‬

There is nothing that you could ever do to make God love you less, and there is nothing that you could ever do to make God love you more. Let me repeat that.

All You Can Ruck Tuesday #1

AO: shamruck
Q: Eliza
PAX: Glamper, Mermaid, Betty, Brick, Dumpster Dive, Eliza, Imaginary, Photograph, Ribbed, The Situation, Tonka, Toretto, Mailbox
FNGs: None
COUNT: 13
WARMUP: Ruck to Track
THE THANG: Ruck as fast as you want as much as you want as heavy as you want with whoever you want for 45 minutes
MARY: none
ANNOUNCEMENTS: Brolympics, Ruck GTE training,
COT: “People may hear your words, but they feel your attitude” – John Maxwell

Starting Monday off right

AO: juco
Q: Wanderer
PAX: hound dog, Booster, Fetch, Guardrail, Mailbox, Butterknife, Bootheel, Sweeper (Daniel Wilkins), 5K, Wheelchair (Jonathan Perelman), Windex
FNGs: None
COUNT: 12
WARMUP:
Cherry Pickers
SSH
Willie Mays Hayes (Including the steal of first!)
Tempo squats
5 Punishment Burpees for insubordination
THE THANG:
Mosey to Coupon pile and team up for a Dora round 1

# Round 1: Dora
– 100 Merkins
– 200 LBC
– 300 Squats

1 pullup at the top of the hill by the partner on the move.

# Round 2: Wall sits
Attempt some wall sits that get progressively longer.
– 15 seconds.
– 30 seconds.
– 45 seconds.
– 60 seconds.

# Round 3: 4 Corners by the REC center
25 reps at each corner.
– LBC
– BBS
– Heels to Heaven
– Flutter Kicks (2 ct)

After completing 1 round, mosey toward flag while completing round 2.

MARY:
Finished out with some protractors and Hello Dollies to time.

ANNOUNCEMENTS:
Brolympics coming
COT:
Eph 1:11
11 In him we were also chosen, having been predestined according to the plan of him who works out everything in conformity with the purpose of his will
Some encouragement from `New Morning Mercies`.
God is in control. His plan will come to be by is character and not ours. His resolve, his strength and not ours. He is able and that’s a great encouragement.

Bear Crawl Beatdown

AO: juco
Q: Lil’ Spice
PAX: Fetch, hound dog, Archie, Parkour, Butterknife, Data, Guardrail, Mailbox, Trash Panda (JUCO), Windex, Booster, 5K, Bootheel
FNGs: 1 Bootheel
COUNT: 14
WARMUP:
Motivators
Dive bombers
Cherry pickers
Mountain climbers
Baby arm circles forward and backwards

THE THANG:
Mosey to big parking lot, line up on the curbs, then perform the following at each set of parking spaces:
• Imperial walkers, 10 ssh
• Forward lunge, 10 plank jacks 
• Repeat across parking lot 

Mosey to the coupon pile and partner up for a DORA. One partner will perform the exercise listed while the other Bernies out to the “02” sign and then bear crawls back:
• 50 WW3 sit-ups 
• 200 squats 
• 300 bent rows 

MARY:
Flutter kicks
Ring of FIre

ANNOUNCEMENTS:
Brolympics on Nov. 4

COT:
“The Lord is my shepherd, I shall not want. He makes me lie down in green pastures; he leads me beside still waters; he restores my soul. He leads me in right paths for his name’s sake. Even though I walk through the darkest valley, I fear no evil; for you are with me; your rod and your staff— they comfort me. You prepare a table before me in the presence of my enemies; you anoint my head with oil; my cup overflows. Surely goodness and mercy shall follow me all the days of my life, and I shall dwell in the house of the Lord my whole life long.”
‭‭Psalms‬ ‭23‬:‭1‬-‭6‬ ‭NRSV‬‬https://bible.com/bible/2016/psa.23.5-6.NRSV

Reason #5

AO: juco
Q: Mailbox
PAX: Butterknife, Fetch, Guardrail, Lil’ Spice, Mailbox, Waffles, Wanderer, Windex, Archie
FNGs: None
COUNT: 9
WARMUP: SSH, Moroccan Nightclub, Windmills, High Knees/Burpees, TN Rocking Chair
THE THANG: 9 Round Tabata Timer x2 x2 – no counting necessary.
MARY: No time
ANNOUNCEMENTS: Need a Q on Wednesday and flag handoff at Shamrock Friday. Would have to miss IPC week 4 to attend. I know tough decision
COT: Windshield and the rear view mirror. Spend more time focused on future instead of worrying about passed. “Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own. Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”
‭‭Philippians‬ ‭3‬:‭12‬-‭14‬ ‭ESV‬‬
bible.com/bible/59/php.3.12-14.ESV