F3 Knoxville

Tag: Spellcheck

Gibbs Drive Ruck

Leave a comment
AO: thequacken
Q: Z-Pack
PAX: Z-Pack, DoorKicker (Jud), Spellcheck
FNGs: None
COUNT: 3
WARMUP:
1 Lap at park

THE THANG:
About 2.6 miles on the neighborhood streets in and around Gibbs Drive.

MARY:
No

ANNOUNCEMENTS:
Gobbler Challenge sometime next week at the Quacken

COT:
“Outdo one another showing honor.”
I’m going back to the respect and gratitude well. Here’s encouragement to express respect and gratitude and love to your M. Maybe take time and write a note telling specifically about how you are grateful for them.

Be chipper when it’s nipper

Leave a comment
AO: brickyard
Q: Natty
PAX: Appleseed, Bail Bonds, Colonel (Alex Wallace), Gmail, Gordie, Kenneth Oglesby, Natty, Spellcheck, DUCKHUNT2005, Strings
FNGs: None
COUNT: 10
WARMUP: tempo squats, cherry pickers, army cherry pickers, fast n easy cherry pickers bucket drop, Moroccan night clubs, OH press, windmills, tempo mkns

THE THANG: to the track n field: Round 1: run lap around track, bleachers for 11’s: dips and monkey humpers, to field: MOT is bear crawl- end zone- 5 8ct mmkers, 25 4 ct Mtn climbers
50 yd- American hammers 75 yd sqt walkers, 100 Smurf jacks. Rd 2: run lap, bleacher 11’s: incline mkns and squats, field: MOT lunges- EZ 5 burpees, 25 mkns, 50 crab position thrusters, 75 Bonnie Blair’s, 100 OH claps
MARY: no time

ANNOUNCEMENTS: none

COT: Joshua 1:9, prayers for having difficult conversations, prayers for Natty’s brother in law Gary and for all those HIMS we miss

10 Centers for 20 men

AO: brickyard
Q: Spellcheck
PAX: Appleseed, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gmail, Gordie, Lizzy, Natty, Spellcheck, DUCKHUNT2005, Strings, Bruce Lee,
FNGs: None
COUNT: 11
WARMUP:
Oil cans for Herbie, cherry pickers, toy, soldiers, Tennessee rocking chairs, Thai fighters, tempo Merkens, tempo squats.
Boogaloop

THE THANG:
1 minute AMRAP Timer
1. Flutter Kicks / LBC’
2. CMU pulls
3. Mucho Lego / Imperial walkers
4. Medicine ball partner Big boys
5. Pull-ups / Merkins
6. Sandbag press and throw
7. J Lo’s / Mountain climbers
8. Medicine ball partner squat press throw
9. Triple threat squats / American hammers
10. Blockies
Boogaloop
30 sec AMRAP Timer
1. step ups
2. Bear crawl 1-5-10 merkins (repeat)
3. Cactus jump squats
4. Bear crawl 1-5-10 merkins (repeat)
5. Wall sit
6. Bear crawl 10 merkins (repeat)
Boogaloop
Repeat x 2

MARY:
Flutter kicks, Freddie Mercury’s, Australian snow angels, J Lo’s, American hammers.

ANNOUNCEMENTS:
Convergence & bro Olympics

COT:
“If “ you do these things you may become
“a man” but not a Godly man.

“If” by Rudyard Kipling
https://www.youtube.com/watch?v=sqOgyNfHl1U

1 Corinthians 13
If “Godly men” do all these things without LOVE they have just wasted their time.

https://www.youtube.com/watch?v=e4jV1fxcHuE

simple 4 corners + extra

AO: brickyard
Q: Gmail
PAX: Biohazard (Jay Shepherd), Bail Bonds, Spellcheck, Natty, Gordie, Appleseed, Otis, Colonel (Alex Wallace), DUCKHUNT2005, Chuck
FNGs: None
COUNT: 11
Warm-up
SSHTempo MerkinsTie Fighters-Arm Circles
toy soldiersTN rocking chairs
Imperial Walkers
The Thang
Mosey to the Field
Travel perimeter facing same way, at each corner perform the following exercises:
– 40* Merkins
– 30* Bobby Hurleys
– 20* Reverse Lunges
– 10* Burpees* drop reps for how many is in front of you
Random until 6 is up, repeat X 2 , then half reps X 1
10 Merkins, jailbreak 100yrds X 2
Wall Crawl to 5
(1 Merkin , 1 wall crawl, 2 Merkins 1 wall crawl…..)
MARY
Flutter Kicks, Imperial Walkers
J-Los (for Natty) stretching
Descending Lunges and Wall Sit
20ct, 30 seconds. 18ct, 30sec……
The Word
1 Corinthians 15:33
Do not be deceived: “Bad company ruins good morals.

Book 12 Pillars talks about being careful who our friends are. Goes on to say that we should view our relationships as associations and some associations we should increase, some we should limit and some we should de-associate. Are the people we surround ourselves with doing us good or harm? We need to cultivate good relationships. We need to be concerned about who our kids build relationships with.

When I read this ch I immediately thought about how blessed I am to have the same boneheads at F3 workout with me multiple times a week.
Announcements
Brolympics Nov 16, sign up!. Regular Beatdown is canceled. OTB if needed.

[virtuous-leadership-school] Q Point 4.1 Sua Ponte Leadership

AO: virtuous-leadership-school
Q: Mermaid
PAX: Borg, Baby Boomer, Spellcheck, Mermaid
FNGs: None
COUNT: 4
We had a fire, we had hot coffee, and we had four men willing to talk about hard things. Today it was centered around Sua Ponte Leadership, those are big words that we broke down into how we need a mission to be effective leaders. The team needs to know the mission so that they can be prepared. It was a tremendous morning, and I value this time together.