F3 Knoxville

Tag: Mermaid

Keep Moving

AO: shamrock
Q: Voodoo
PAX: Smoked Pickle, slappy, Tinker, Stitch, Dumpster Dive, Anchorman, Skidmark, Crawlspace, Mermaid, Honeydew, Macgruber
FNGs: None
COUNT: 12
WARMUP: Check

THE THANG:

Moseyed to large parking lot. Everyone paired up. One held the following while the other ran. Switch when your partner gets back
-leg lift
-plank
-wall sit

Completed two round and then switched to some 11s

Set 1
-split squats
-heels to heaven

Set 2
-T merks
-box cutters

Slowsed back to flag

MARY:
Jane Fonda’s and flutters to time

ANNOUNCEMENTS:

COT:
Shared an area of my life where I’ve put off something I know that needs to be done.

Cold

AO: shamruck
Q: Eliza
PAX: slappy, Mermaid, Dumpster Dive, Eliza
FNGs: None
COUNT: 4
It was very cold. And icy. We kept it at shamrock for the entire time and spoke of our times in Vegas.

[genesis-ruck] Luck of the Draw

AO: genesis-ruck
Q: Single (Ryan Chambers)
PAX: Brick, Mermaid, Lizzy, Steam
FNGs: None
COUNT: 5
WARMUP: Cherry picker, Little Baby Arm Circles, Willy Mays Hayes and Rick up the hill to YMCA and back to flag

THE THANG:

Draw a card number card from the deck.

Number cards add 10 and face cards = 20 reps

Jokers = Man makers with ruck and sandbags

Clubs: SB Curls, SB OH Press, SB Rowes

Spades: Step Ups, Lunges, Squats

Hearts: SB plank pull thru, BBS, Ruck Get Up

Diamonds: 30 second stretch of your choice

MARY: Stretch what hurts

ANNOUNCEMENTS: Forge3 Signup and don’t miss out on the fun and fellowship.

COT: Thankfull for F3 and the many men and women in my life that go above and beyond to step up and help those that are in need.

45 Bday Q

AO: shamruck
Q: Brick
PAX: slappy, Mermaid, Ribbed (Joshua Sagraves), Unibráu (Nick Robinson)
FNGs: None
COUNT: 5
WARMUP:
Just start rucking…..

THE THANG:
Rucked the big block. At each corner we did 15 squat thrusts, 15 curls, 15 rows. Then rucked down Gulf Park and back.
MARY:
A little stretching
ANNOUNCEMENTS:
Prayed for Eliza, Sparkler, and
COT:
“We should not be surprised that God gives us wonderful graces in the midst of suffering that we had asked him to spare us. He knows best how to apportion his grace for our good and for his glory.”

Double the fun

AO: shamrock
Q: Anchorman
PAX: slappy, Honeydew, Crawlspace, Stitch, Baby Boomer, Mermaid, Skidmark, Anchorman
FNGs: None
COUNT: 8
WARMUP:
Circle run

Side Straddle Hops 10-4 count

Tie Fighters 10-4 count each way

Cherry Pickers 5

LBCs – 25 OYO

Stretch: Quads, Down Dog, Up Dog

THE THANG:
Mosey to turf

– Ab station – 45 seconds each

– Alternating Knee Pull

– 5 – Circles – Toes pointing up

– Slow Bicycle Knees to Elbow

– Pilates 100 – Elevate back and pump arms fast

– Plank Merkin – roll down forward then back

– Side Crunch Toe Touch

– Flip it

– Plank Knee Touches – Down Down Up Up

– Fire Hydrant – Knee into chest then out to pee – right leg

– Left leg

Mosey to CMU pile

– 25 – Bench press
– 25 – Heavy Squats
– 25 – Rows
– 25 – Heavy Calf Raises
– Go for a little run to the loading dock to climb up and run back

– 50 – Bench, Squats, Rows, Calf, then run again
– Double up CMUs – for 25 Bench with buddy helping, then double CMU squats, rows, calf, then run.

MARY: 25 dips and 25 merkins

ANNOUNCEMENTS:

COT:
Psalm 145:14

The Lord upholds all who fall
    and lifts up all who are bowed down.

This verse speaks to me right now. I was a bit in a slump spiritually. I think the Christmas season really wore me out this year. It pissed me off how all the “Christmas” things pulled me away from the whole point of the season.
This verse encourages me because Jesus loves to find us in these low seasons so he can pick us back up and walk with us.