F3 Knoxville

Tag: Spellcheck

Little of this and that

AO: brickyard
Q: Simmons
PAX: Appleseed, Biohazard (Jay Shepherd), Gmail, Natty, Spellcheck, Roundhouse
FNGs: None
COUNT: 7
WARMUP:SSH, Windmills, OHC, Seal claps, LBAC, Toy Soliders

THE THANG: 11s Skull Crushers and BBS with CMU
Mosey to grass. Murder Bunny 10 hops, bear crawl 10 steps, mosey back to CMU and murder bunny back to starting position. Repeat rounds for 8,6,4,2 reps
Mosey to Candyland. With the CMU perform 25 each of Curls(for the girls), OHP, Tricep Ext, Lunges each leg and run a Candyland lap between each exercise. Then repeat for 15 and 5 reps
On the way back to AO we had to do some more murder bunnies and bunny murders.

MARY: no time

ANNOUNCEMENTS:

COT: An empty can of sprite was used to show how if our lives are open and empty, we can be crushed by all the external pressures of the world. However, like a sealed and full can, we can resist and overcome all those pressures if our hearts are full and sealed by Jesus!

[westhillsotb] I may have been wetter after this workout than when it rained

AO: westhills-ruck-otb
Q: Mermaid
PAX: Spellcheck, Borg, Mermaid, Steam, Lizzy, Single (Ryan Chambers)
FNGs: None
COUNT: 6
This was a simple workout in design, difficult in practice.

We warmed up and did S L O W (the correct way) cherry pickers, and a few other things before grabbing our bags, and additional sandbags and kettle bells and went to MOTO hill. At the top of the hill, we set the heavy things down and did a set of 20 Monkey Humpers in Cadence at the entrance to the West Side Y. We picked up our heavy things, and went back down the hill.

I explained the Ruck Tabata, which was 6 stations, for 1 minute each, 15 seconds in between stations for a total of 6 times. We were encouraged to wear a vest or ruck at 20-30lbs, then we had weight options at each station if you wanted to dial up the workout. The statins were as follows:
Sandbag Thrusters
Merkins
Sissy Squats
Curls
Good Mornings
Rest

The total elasped time of the above was about 45 minutes, so another trip up Moto hill was in order, to revisit Monkey Humpers and the entrance where we bumped into Swimmies.

We then had a COT talking about the amazing COT that Commission shared on Friday focused on 1 Kings 19:19-21.

Where in your life do you need to be as committed as Elisha?

Friday Ruck – Fair & Maple

AO: thequacken
Q: Z-Pack
PAX: Hobie, Spellcheck, The Six
FNGs: None
COUNT: 4
WARMUP:
Rucked a lap at the park

THE THANG:
Ruck a loop on Fair and Maple – about 3 miles total for the day.

MARY:
No

ANNOUNCEMENTS:
Uncovered Convergence on July 13.
Marine Mud Run in August.

COT:
We talked Q source. We started at the beginning with Foundations. Leadership and Disruption.

AMRAP and Stuff (Swolestice)

AO: brickyard
Q: Bail Bonds
PAX: Gmail, Spellcheck, Simmons, Natty
FNGs: None
COUNT: 5
WARMUP:
Cherry pickers
Side lunge stretch
Arm circles
SSH

THE THANG:
Mosey to football field.
100 yards of inchworm burpees, then 30 BBs.
100 yard run back with 30 more BBs.

Mosey to AO for tabata amrap CMU.
Each exercise 60 sec on, 10 sec transition.
1. Flutter kicks holding CMU
2. Shoulder taps
3. Squats with CMU
4. Oblique curls right hand holding CMU
5. Oblique curls left hand holding CMU
6. Plank hold
7. Elevator dollies
8. Curls with CMU
9. OH press with CMU
10. Triple threat lunges

Then repeat entire Thang, but cut it all in half.

MARY:
Merkin CMU pull-throughs
Superman
CMU Thor hammers

ANNOUNCEMENTS:
Baby Appleseed is here
Uncovered workout at the cove July 13
Summer Swolestice tonight at Asylum PM
Dad Camp in August

COT:
Rest!
God did it after he created everything.
Jesus did it regularly during his ministry.
It’s important and necessary for us as men.
We’re pulled in so many different directions, which does make it hard.
Sleep and rest should also be part of our fitness.
It helps us be more fit physically, mentally, and spiritually.
Be intentional and set a weekly goal for God inspired rest!

Ruck – To The Top of Fountain City

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Hobie, Spellcheck, The Six
FNGs: None
COUNT: 5
WARMUP:
Lap around the track at Ftn City Park

THE THANG:
>From the AO we walked up to Belcaro Drive and then back down. Fixer brought a 40 lb sandbag that was passed around. I read Ephesians 5:25-29 as we started the ruck. Among other things, we talked about how to care for our M, respectively. T-Claps to The Six for pushing himself on this hilly ruck.

MARY:
nope

ANNOUNCEMENTS:
Dragon Boat race tomorrow
“Uncovered” convergence coming up in July or August

COT:
Caring for your M. A few things we talked about.
– Consistently praying for your M
– Being intentional to have regular dates with you M, especially if you have kids at home
– Marriage is a picture of Christ and the Church, as Christ laid down his life for the Church, husbands are called to lay down their lives for their wives. How are we individually laying down our lives for our wives?