F3 Knoxville

Tag: Porthole

Blow Torch in a Tank of Propane

AO: rampart
Q: Piston
PAX: Outnumbered, Skeletor, Porthole
FNGs: None
COUNT: 4
WARMUP: SSH, Hairy Rockette, Tempo Squats, Tempo Merkins, Mountain Climbers, LBACs, Knox Cherry Pickers, Wiley Mays Hays, Toe Merkins
THE THANG: In honor of Officer Tucker Blakey who was killed in line of duty in Knox County responding to a domestic disturbance.

We did the hero workout dedicated to Officer Blake Synder (killed same way in Ohio responding to domestic as well)

33 Minute AMRAP
10 Air Squats
6 Burpees
16 Rear Lunges (8 each leg)
Run 200 Meters
MARY: 2 minutes of box jumps
ANNOUNCEMENTS: Flag planting at NOMAD on Saturday. Brolympics and LeConte Hike upcoming. Region launch 12/9.
COT: Many times our officers are responding to “powder kegs” (hence the workout name). I work with some family of the Knoxville Deputy Blakey and I saw the devastation of officers’ families.

Roane County Sheriff Jack Stockton once said that your loved ones don’t rest until they hear “that ripping open of the Velcro on the vest”. We need to honor and encourage our officers as they are extensions of God’s rule.

Matthew 5:8 says, “Blessed are the peacemakers for they will be called children of God.”

Pray for our police, fire, and military.

“Amp”ed Up.

AO: rampart
Q: Feeny
PAX: Airborne (Chase Perkins), Feeny, Mo Rocka, Outnumbered, Porthole, Spielberg
FNGs: None
COUNT: 6

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Mucho Trio

AO: rampart
Q: Wingman , Lucille (Austin Williams), Skeletor
PAX: Wingman, Lucille (Austin Williams), Skeletor, Outnumbered, Porthole
FNGs: None
COUNT: 5

WARMUP:
THE THANG:
TRI-Q @Slumberyard
Wingman took us to the playground for some 4 corners. Big Boy Sit ups, starfish crunch, american hammers and leg lifts with crab walk to every corner
Skeletor then took us to the gazebo for some clockwork merkins then mini mucho chesto.

Lucille then took us to the fountain for some 9s (11s) with box jumps and pistol squats.
MARY: no time
ANNOUNCEMENTS:
COT:
Do you know what’s happening when you’re stressed? God designed each of us with this incredible response system hardwired into our bodies “fight or flight”. during Jesus’ ministry he encountered a woman who was looking for a way to take care of her stress. she was in pain physically, mentally and emotionally. Through all that she knew if she could just touch Jesus’ robe she could be healed and she was. Sometimes in our most stressed times if we juat reached out to Jesus, if we could just touch his robe we could find co.fort in our darkness.

7-11v’s

AO: rampart
Q: Wingman
PAX: Spielberg, Lucille (Austin Williams), Skeletor, Outnumbered, Porthole, Feeny, (Binks) Caleb McDaniel, Wingman
FNGs: None
COUNT: 8
WARMUP:
25 SSH, 10 Tempo Merkins, 20 Mtn. Climbers, 10 Squats, 10 Grady Corn, 10 LBAC foreward+ Backward, 15 Leg Lifts, 10 TN Rocking Chairs
THE THANG:
similar to 11s but 7s instead.
round 1 is derkins + Dips with a run around the fountain after each set.
mosey to the playground. Round 2 is big bois and starfish crunches with crab walk in between. Mosey to the stage for Round 3. Box Jumps/Step ups lunge to the other side then twinkle toe squats. RTB
MARY:
Sherry, curse pirthole for 2 minutes of Samson Holds. we also peeped a Creeper!!!
ANNOUNCEMENTS:
Official lunch of Slumberyard AO. Pizza ruck on Saturday. Mt. LeConte hike in October.
COT:
In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.
Matthew 5:16 NIV

Let us continue being a light to the community through F3. Let us shine the light on the path to the almighty and be beacons in these communities we plant in to continue to serve the men around us.

9/11 remembered

AO: rampart
Q: Feeny (Josh Banken) , Skeletor (Tyson Canup)
PAX: Airborne (Chase Perkins), Eric Cruz (Spielberg), Outnumbered (Daniel Hildebrandt), Porthole, Mo’Raka
FNGs: None
COUNT: 7
WARMUP: SSH, curb squats, toe merkins, merkins, mountain climbers, mosey
THE THANG: Mosey to the dugout in the upper parking lot
The North tower was struck at 8:46am in remembrance, we will perform 8 sets of wall sits for 46 seconds each. The south tower was struck at 9:03am. In remembrance we will do 9 sets of 3 burpees
Start with 3 burpees, wall sit, burpees, wall sit, so on and so on.
Mosey to the playground
The pentagon was struck at 9:37am. In remembrance we will do 9 sets of 37 second plank. The south tower collapsed at 9:59am. In remembrance we will do 9 sets of 59 squats.
Mosey to flag
Flight 93 crashed in PA at 10:07am. In remembrance we will perform 10 sets of 7 merkins. The North tower collapsed at 10:28. In remembrance we will do 10 sets of 28 LBC’s.
RECOVER
MARY:
ANNOUNCEMENTS:
COT: