F3 Knoxville

Tag: Spellcheck

Ruck Loops

AO: thequacken
Q: FixerUpper
PAX: Hobie, Spellcheck, The 6
FNGs: None
COUNT: 4
WARMUP:
Walk a loop around the park

THE THANG:
Walk 4 loops around Gresham Middle track
PT after each lap, PAX’s choice
– Spellcheck – 20 merkins
– FixerUpper – 25 4 count flutterkicks with ruck, in cadence
– Hobie – 12 burpees
– The 6 – 20 Squats

MARY:
Ring of Fire – ruck thrusters to 5

ANNOUNCEMENTS:
No

COT:
Prayer and reflection on PS 27:12
I remain confident of this:
I will see the goodness of the LORD in the land of the living

Wait for the LORD;
Be strong and take heart
and wait for the LORD

Decka Fit Mod

AO: brickyard
Q: Gmail
PAX: Bail Bonds, Appleseed, Biohazard (Jay Shepherd), Spellcheck, Roundhouse (Braxton Wright), Herbie, Natty, Simmons, BTU, strings (2.0)
FNGs: None
COUNT: 11
WARMUP:
SSH, OYO
THE THANG:
Run, Work X 10
– Run distance 500M
Stations:
– 60lb Reverse Lunges X 28
– CMU Rows X 160
– Box jump/Step Overs X 20
– 20lb Med ball BBS
– Ski w/ Bands
– BDE Burpees
– 120lb Farmer Carry 100M
– 60lb Shoulder overs X 20
– CMU Nascar 200M
– CMU Blockees X 23
MARY:
No time
ANNOUNCEMENTS:
UnCOVEred next Saturday
COT:
– “Nobody stumbles into a well lived life. It has to be cultivated. Reflection and review are critical.” – Clear
– “You don’t get what you don’t aim at. You might get what you do aim at and your aim might get better as you aim.” – Jordan Peterson

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.