F3 Knoxville

Tag: Skeletor

Fitness and Faith Workout

AO: rampart
Q: Mo Rocka (Joshua Miller)
PAX: (Binks) Caleb McDaniel, Skeletor, No Treble, Outnumbered, Porthole, Lucille (Austin Williams), Feeny, Mo Rocka (Joshua Miller)
FNGs: None
COUNT: 8
WARMUP: a page out of Piston’s book. 20 SSH, 1 burpee, 5 tempo merkins, 1 burpee, 10 tempo squats, 1 burpee, Knoxville Cherry Pickers, Willy Mays Hays, Shoulder Burn, 3 burpees.
THE THANG: 4 locations are setup with questions relating to The Bible, stations 1-3 have 3 questions each, station 4 has 5 questions. Questions ramp up in difficulty as we progress, restarting at each station. Each question has 2 answer choices. If you choose the wrong answer, the workout you get will be more difficult. Indian run to station 1, Mosey to the rest. Complete the questions before moving to the next station.
MARY: Went in a circle, each PAX got one chance to call out a workout
ANNOUNCEMENTS: F3 RoCo Convergence and Starfish at 7 AM at Rampart. Pre-Ruck at 6, may be cut early to ensure set-up for the Convergence. Christmas Party starting at 6 PM later that same day at Outnumbered’s house. Possible canned food ruck in the making for Christmas.
COT: Regardless of how you performed with the questions regarding The Bible and Christianity in general. You are no less worthy of being called a Christian, Salvation, or The Gospel in general. The Gospel is for everyone. It was given first to the Jews, then to the gentiles. It is for all people, no matter your background, or actions in the past.

Circle the Wagons

AO: rampart
Q: Feeny
PAX: 2DE, Feeny, Ghost Flag (F3Knoxville), Mo Rocka (Joshua Miller), Outnumbered, Porthole, Piston, Lucille (Austin Williams), Skeletor, Wingman, Stick N Poke
FNGs: None
COUNT: 10

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Hundreds and Thousands

AO: rampart
Q: Lucille (Austin Williams)
PAX: Mo Rocka, No Treble, Skeletor, Piston, GoDaddy (Zack Williamson), Lucille (Austin Williams), Feeny, Porthole, McFly, Stetson (Cayden Emory), Outnumbered, Sport Mode
FNGs: None
COUNT: 12
WARMUP: I have forgotten the warmup but I know we did a good shoulder burn and some Mekin/squat pauses.
THE THANG: Indian run to the stage. Every exercise is AMRAP in 2:30 minutes. Step ups, merkins, heels to heaven. Mosey to playground. Jump squats, inch worms, LBCs, pickle pointers. Mosey to gazebo. Incline merkins, lunges. Mosey to fountain for burpees.
MARY: no time.
ANNOUNCEMENTS: Corn maze at 3:00. Brolympics, Starfish soon.
COT:The power of God in an ordinary man.

Bag toss

AO: rampart
Q: Lucille (Austin Williams) , Skeletor
PAX: GoDaddy (Zack Williamson), Jeremy Hester, Lucille (Austin Williams), Skeletor
FNGs: None
COUNT: 4
WARMUP: 15SSH, several Knoxville Cherry pickers, 6 WMH, 10 tempo squats, a few hairy rockettes, 10 Tennessee Rocking Chairs, shoulder burn.
THE THANG: Forward toss given bag up each amphitheater step with a step up to each level. Go up and down. Then do a lateral from the hip toss up with a box jump/ jump squat up and down. Third time up down over head behind the back toss with one burpee for each level. Between each set do various an exercises. Toss bag in style of your choosing all the way up hill to the fort. Heavy wall sits, heavy step ups, heavy clean and presses, heavy lunges, heavy curls, heavy extensions, sandbag get ups, heavy shoulder presses. All around ten reps each.
MARY: It was hard enough
ANNOUNCEMENTS: Family corn maze ruck next weekend, Brolympics November 4th, Mock Growruck December 2nd, Stsrfish convergence/ROCO flag planting December 9th. Talks of a thanksgiving beatdown/patch opportunity.
COT: Why was this man born blind, and how does that relate to our troubles?

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.