F3 Knoxville

Tag: Mermaid

Short Circuit

AO: shamrock
Q: Butterknife
PAX: Voodoo, Base Salary, Mermaid, slappy, Stitch, Butterknife
FNGs: None
COUNT: 6
WARMUP:
SSH
WINDMILLS
ARM CICLES FORWARD & BACKWARDS
TEMPO SQUATS
CHERRY :cherries: PICKERS
Walking high kicks
Walking quad stretch
Bear 🐻 crawl in hi 👋 five bear 🐻 crawl out

THE THANG:
Mosey to the CMU pile and grab a CMU. Take it with you to the circuit.

Circuit:
45 seconds at each station running the stations in between. Mixed in some skipping, shuffles, lunges, and high knees as well.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mt Eveverest
SSH
BBS
Man makers w/ 20 lb dumbbells
Lt Dans

MARY:
Pass it on… We formed an assembly line to stack the CMUs.
Cashed out with 5 burpees

ANNOUNCEMENTS:
Guardrail is passing the JUCO flag to Mailbox 10/16. Would love to have you guys join us!

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

Birthday stuff

AO: shamrock
Q: Lizzy
PAX: Anchorman, F3 Pluto ( Hugh Nystrom), Crawlspace, Stitch, Mermaid
FNGs: None
COUNT: 6
WARMUP:
Tempo squats
Lbc then reverse
I told them how much I really don’t like ssh
Majority chose option a over b for the q choice
THE THANG:
11’s with burpees and monkey humpers bear crawl between point and b. Walk back
30 manmakers mixed in
Mosey to stadium reverse walk up the stairs backwards and 14 more manmakers mixed in. Finished off with 5 jokers at ao

MARY:

ANNOUNCEMENTS:
Broolympics coming up
COT:
Why do you wake up every day. I told the story from my experiences from being in the hospital last month.

Cool Fall Breeze Ruck

AO: shamruck
Q: Eliza
PAX: Anchorman, Baby Boomer, Mermaid, Toretto, Tonka, Stripped
FNGs: None
COUNT: 7

THE THANG: Neighborhood ruck including all of Laurel Hill.

COT: what are you passionate about !?

[genesis-ruck] The Circuit Court

AO: genesis-ruck
Q: Steam
PAX: Mermaid, Brick, Humper ( Sam Hartness ), Butterknife, Single (Ryan Chambers), Utah
FNGs: None
COUNT: 7
WARMUP
Cash-In
– 25 merkins
– 25 squats
– 25 Rockettes
– 25 baby arm circles: B
– Run around the parking lot levels

THE THANG
-The Circuit Court Circuit-
– 3 courts
– 1 sand weight for each court
– 6 rounds (2x each court)
– 5 minutes each court
– 60 seconds of rest in between
– :15 lead-in
– Court 1: 60lb Sandball
– Baseline to baseline carry
– Drop over the net
– Bear hug carry or shoulder
– Court 2: 2 45lb JCs (2 people on this if necessary- 1 JC/each)
– 10 farmers carry shrugs or farmers carry deadlifts
– Farmers Carry to the net + back
– 10 farmers carry shrugs or farmers carry deadlifts
– Carry around the net and do the same thing
– Court 3: 29lb sand kettle bell
– 10 swings at the baseline
– 10 single arm presses each arm at the net
– 30 chin-ups at the opposite service line
– 40 curls on the opposite baseline

MARY
– Ruck to the Supreme Court above
– Park at the Supreme Court pavilion
Cash-Out
– 25 merkins
– 25 squats
– 25 Rockettes
– 25 baby arm circles: F

ANNOUNCEMENTS
– 9-Year Anniversary Convergence
– Saturday, 11/16/24
– The Asylum AO
– 7am – 8am (pre-ruck at 6am)
– forms.gle/NDrXVPpvQtCm6gM68
– forms.gle/z9eL1M9SpLkNwWEm9
– Sign-up to Q with the QSignups app!

COT
Screenshot of “For directions, set current location as the starting point.”

Beware of the traps that sound like this:
– When I get “there” I’ll__________.”
– After I clean up my act then I’ll____________.”
– Next week/month/year I’m really going to focus on_________.”

When this screen popped up in my car and made me think – this is exactly right. For the directions that you are seeking to advance into the next season of life, your current location (physically, mentally, emotionally, spiritually, relationally, etc.) is the perfect (and only) start point.

Challenge someone in your sphere of influence this week by intentionally asking them what God asks Adam in Genesis: “Where are you?”