F3 Knoxville

Tag: Natty

Are we there yet?!?

AO: brickyard
Q: Gordie
PAX: Natty, Otis
FNGs: None
COUNT: 3
WARMUP:
15 SSH
10 Windmills
10 Cherry Pickers
10 Toy Soldiers
10 Tempo Merkins
15 OHC
THE THANG:
Mosey to Lifehouse parking lot
Captain Thors
Mosey to hill for some 11’s
Hand release Merkins at bottom
Monkey humpers at top of hill
11’s – 2nd round
V-ups at bottom
Bernie halfway up hill
LBC’s
Mosey back to AO
MARY:
None
ANNOUNCEMENTS:
None
COT:
An impromptu devo with words of wisdom shared by all. Remember, you can’t add days to your life, but you can add life to your days!

Friday Ruck

AO: thequacken
Q: Z-Pack
PAX: Natty, Hobie, Shotgun, Gmail, The Six
FNGs: None
COUNT: 6
WARMUP:
Ruck a loop

THE THANG:
2 miles in the hood
MARY:
WWII.5 situps

ANNOUNCEMENTS:
Hardship Hill May 17th

COT:
The Rich Man and Lazarus
Luke 16:19
Keep the faith, followers of Christ will receive our reward in the next life. Lazarus had a hard, lowly life but he was faithful to God. God would want all to come to faith. THE 3RD F is faith. F3 is open to all men. It’s not exclusive to Christians. People need faith in something though. We need something bigger than ourselves to serve. Keep the faith.

[juco-rush] Don’t let injuries keep you down

AO: juco-rush
Q: Dart Gun
PAX: Erector, Butterknife, Dart Gun, Jonathan Woodall (GUMP), Natty
FNGs: None
COUNT: 5
WARMUP: mosey to the greenway by salsaritas

THE THANG:
tel:123212321 Fartlek style up the greenway, through the neighborhood, past the school and back.
MARY:
Join the stretch out and join the JUCO team
ANNOUNCEMENTS:
Pass the flag at Shamrock on Friday.
COT:see JUCO channel

Easter Egg Hunt

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Herbie, Appleseed, Simmons, fast-n-easy (Nate Votta), Natty, flyball, Elbow Deep, Otis, Gmail, Chuck, Bruce Lee
FNGs: None
COUNT: 12
WARMUP:
Arms, Legs
THE THANG:
Easter Egg hunt
Roll a dice to the numbered station
Burpees, Incline Merkins, Rock pile, bleachers, 11’s, SB Throws

MARY: captain Thors, Flutter kicks

ANNOUNCEMENTS:

COT: gratefulness & gratitude

Golgotha Ruck

AO: thequacken
Q: Natty
PAX: Herbie, Z-Pack, FixerUpper, Natty, Otis, Hobie, Shotgun, The Six
FNGs: None
COUNT: 8
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: