F3 Knoxville

Tag: Mermaid

[lostpearls-otb] AO LAUNCH!

AO: lostpearls-otb
Q: Bail Bonds
PAX: Mermaid, Gmail, Spellcheck, Natty, Colonel (Alex Wallace), Appleseed, Biohack, Mathlete, Tom Tom, flyball, Double-Dip, Matt Slone, Bail Bonds, Strings, Jake Carpenter (Elbow Deep)
FNGs: 1 Jake Carpenter (Elbow Deep)
COUNT: 15
WARMUP:
Tempo Squats and Tempo Merkins

THE THANG:
Ruck Around and Find Out
Headed down the greenway into downtown to the gravel hill for a burnee. Squat hold for the 6.
Meandered our way through town to the 1st Baptist Church hill for Squats at the top and Merkins at the bottom, starting with 7 reps each working down to 1. With a run down the hill and burnee up.
Head back to the AO.

MARY:
No time

ANNOUNCEMENTS:
3/28 Escape Haw Ridge
5/17 Hardship Hill, volunteers are highly needed for setup and tear down, discounts re available to those who can help.

COT:
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
– Ariastotle

*Additional COT info in attached image from the Order of Man.

Don’t mess with Uncle Terry

AO: shamruck
Q: Eliza
PAX: slappy, Mermaid, Gulliver, Honeydew
FNGs: None
COUNT: 5
WARMUP: Ruck.

THE THANG: ruck.

MARY: ruck.

ANNOUNCEMENTS: EFHR, Lost Pearls launch in Clinton

COT: don’t mess with uncle Terry

[downrange] Leg Day

AO: downrange
Q: Mermaid
PAX: Mermaid
FNGs: None
COUNT: 2
This was a variation of my no glove workout, that focuses on legs. It also may not have been the best idea since we were walking about 25,000 steps a day.

The COT was Matthew 16:24

[downrange] Parking Garage Beatdown

AO: downrange
Q: Ghost Flag (F3Knoxville)
PAX: Mermaid
FNGs: None
COUNT: 5
five downrangers met on the strip near the bellagio fountains. It was an Epic beat down that saw us knock out near three miles of running, and a difficult circuit in a las vegas parking garage.

The Dirty Dozens

AO: shamrock
Q: slappy
PAX: Mermaid, Anchorman, Stitch, Squatter, Crawlspace, Honeydew, Waxjob, slappy
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Seal Claps
– Moroccan Nightclubs
– Overhead Claps
– Reach-for-the-sky-cherry-pickers

THE THANG:
First – we did a defensive basketball slide drill moving forward from side to side in a zig zag.
Second – We moved to the football field end zone.

Round 1
-12 burpees in the end zone to start
-alternate between 12 merkins and 12 big boys on every 5 yrd line across the field.
-12 burpees in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up

Round 2
-12 iron mikes in the end zone to start
alternate between 12 squats and 12 flutter kicks on every 5 yrd line across the field
-12 iron mikes in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up

MARY:
– 12 monkey humpers
– 12 v ups
– 12 freddy mercs
– 12 pickle pointers

ANNOUNCEMENTS:
– HAW RIDGE IS 3/28. Sign up. Get a shirt.
– Lunch is gonna happen this week. Check with Eliza.
– Clinton is launching
– Hardship Hill

COT:
Hebrews – 3:7-8

Therefore, as the Holy Spirit says,
“Today, if you hear his voice,
do not harden your hearts…”

Guys, if you hear God speaking to you DO NOT harden your hearts. Pay attention. Listen. Obey. Hardening can be unbelief, laziness, or busyness. Don’t push God away if he’s knocking.