F3 Knoxville

Tag: Ribbed (Joshua Sagraves)

Rucks and Coupons

AO: shamruck
Q: Betty (Tyler Alexander) , Betty (Tyler Alexander)
PAX: Oscar Meyer (Brett Harris), Blindside (Davis Bodie), Eliza (Kevin Parrott), Ribbed (Joshua Sagraves), Betty (Tyler Alexander), Dumpster Dive, Tonka (Andrew McDonald)
FNGs: None
COUNT: 7
WARMUP:
None
THE THANG:
HIM’s set out on a ruck with normal packs but we also brought along 5 coupons (20,30,40,60,80 lbs). With 7 men we rotated coupons every 0.25 mile. 5 guys working with coupons and two guys with just their rucks. We covered 2.25 miles and there was sufficient grumbling by everyone that encountered the 80lber.
We then took a lap .44 without any coupons to speak of for recovery.

Fun was had by most, suck was embraced by all.
MARY:
No Time
ANNOUNCEMENTS:
None
COT:
Don’t let anyone outwork or out-hustle you for your dreams. We drew a parallel of certain people who will do just about anything with an end use in mind. Don’t let them work harder on their goal than you are working on yours.

Back to School Bash at the Bathhouse

AO: the-equalizer
Q: Bookman (Oscar Hemmelgarn)
PAX: Ribbed (Joshua Sagraves), Stripped (Carter Cross), Unibráu (Nick Robinson), Utah (David Angel), Matlock (Bill Maddox), Cat Gut (Mike Davis), Russell Crook/Crablegs, Woodpecker, Madoff (Daniel Hereford), Snitch (Cory Beilharz ), mouthwash (Mike), Sawdust, Snowbird (Nick Wilson), Bunny, Bookman (Oscar Hemmelgarn), Lilo (I swear he was on Slack a while back), None
FNGs: 1 None
COUNT: 16
Warmarama:
– 20 SSHs
– 4 Cherry Pickers
– 15 Gradycorns
– 10 Rockettes

Mosey to bathhouse

Tha Thang:
Tabata-ish:
– Burpees 8 x 20sec on, 10sec rest
– 40 SSHs
– 30 sec rest

– Merkins 8 x 20sec on, 10sec rest
– SSHs for 1 mins
– 30 sec rest

– Squats 8 x 20sec on, 10sec rest
– SSHs
– 30 sec rest

– Lunges 8 x 20sec on, 10sec rest
– SSHs
– 30 sec rest

– Flutterkicks 8 x 20sec on, 10sec rest
– SSHs
– 30 sec rest

– LBCs 8 x 20sec on, 10sec rest
– SSHs
– 30 sec rest

– Wall Sits 8 x 20sec on, 10sec rest

Fellowship Mosey to Shovelflag

MARY: None.
ANNOUNCEMENTS: Poker night at Voodoo 8/17. See Crableg’s note f3knoxville.slack.com/archives/C01EK08G6FQ/p1691414358333559
Flag handoff on 9/1! Be THERE.
COT: Prayers for favor for Ribbed’s family and the SSA and Everett’s successful procedure

We can’t solve everything ourselves. Trust in your faith, yourself, and your people. When things get too intense or chaotic, you seem confused or frustrated, break it back down to basics to help move forward. Be grateful for what you have and the experiences you are going through at this moment and in the past.

What’s behind DORA number 1?

AO: the-equalizer
Q: Stripped (Carter Cross)
PAX: Blindside (Davis Bodie), Snowbird (Nick Wilson), Ribbed (Joshua Sagraves), mouthwash (Mike), Stripped (Carter Cross), Snitch (Cory Beilharz ), Headgear, Unibráu (Nick Robinson)
FNGs: None
COUNT: 8
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC | Grady Corns IC
SSH IC | Windmills IC
SSH IC | Rockettes IC

THA-THANG:
Mosey to the flag pole (CW). Partner up for DORA. Partner A runs CW lap while Partner B performs exercise at flag pole. Move on to next exercise when cumulative reps are completed.
100 Lunges (each leg)
200 Squats
300 4Ct StepUps

Elevens – Calf raises. Bridges at flag circle

STRETCHES:
Bend down & grab toes
Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: James 1

Just a Pleasant Walk

AO: shamruck
Q: Blindside (Davis Bodie)
PAX: Ribbed (Joshua Sagraves), Tonka (Andrew McDonald), Glamper, Hot Pants (Darin Sowa), Mermaid (Bradley Roberts), Betty (Tyler Alexander), Steam, Eliza (Kevin Parrott), Blindside (Davis Bodie)
FNGs: None
COUNT: 9
Ruck with pain stations every 1/2 mile for first 2.5 miles. Then hustled back to AO because the Q lost track of time.

PS1: 50 Ruck Lunges, 40 Ruck Merkins
PS2: 30 Ruck Squats, 20 Ruck Front Rows
PS3: 15 Ruck OH Press, 15 Ruck Curls
PS4: 15 Ruck Goblet Squats, 15 Ruck Rows

Consistency wrapped in aluminum

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Madoff (Daniel Hereford), Stripped (Carter Cross), Aladdin (Mansour Hasan), Headgear, Snitch (Cory Beilharz ), Ribbed (Joshua Sagraves), Snowbird (Nick Wilson)
FNGs: None
COUNT: 7
WARMUP:
Mosey to get CMU and then to basketball court
THE THANG:

Equipment needed:
– Rucksack (loaded with weights or other heavy objects)
– Sandbags (varying weights)
– CMUs (Concrete Masonry Units) or similar heavy objects

Duration: 40 minutes (excluding warm-up)

Workout: 35 minutes (perform each exercise for 45 seconds, followed by a 15-second rest)
1. Ruck March

2. Sandbag Squats

3. CMU Deadlifts:

4. Merkin:

5. Overhead Press:

6. CMU Lunges

7. Ruck Rows

8. American hammers

9. Goblet Squats

10. Plank

Cooldown: 5 minutes
– Finish with a 5-minute cooldown, including static stretching for major muscle groups.

MARY:
ANNOUNCEMENTS:
COT:
Consistency you all are building consistency in your life and being an example not just to your immediate fears of influence your M your 2.0 etc. but also your surroundings, spheres of influence, jobs, coworkers, etc. thank you for your consistency this morning