F3 Knoxville

Tag: Toretto

CMU Mile

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AO: shamrock
Q: Pom Pom
PAX: Anchorman, Pom Pom, slappy, Honeydew, Mermaid, Toretto, Flower Pot, Baby Boomer, Skidmark, Lizzy, Squatter, Stitch
FNGs: None
COUNT: 12
WARMUP:
– run in circle (jog, shuffle, butt kicks, high knees, jog)
– Baby arm circles forward/back x 10 ic
– Tempo Squat x 10
– Moroccan night clubs x 10 ic
– Side straddle hops x 20 ic

THE THANG:
CMU mile
– lap 1: one hand at a time. If you need to switch, set it down where you’re at and take a lap. Then you can switch. Only can run if you put the CMU down
do work until everyone is done
– lap 2/3: carry the CMU around the circle however you want. Every 2-5 mins, will stop and do 10 burpees
do work until everyone is done
– lap 4: carry the CMU any way you want. If you need to adjust, 5 burpees then continue
MARY:
– 5 cherry pickers to finish out
ANNOUNCEMENTS:

COT:
hard skills

Not merely a difficult task. Rather, things that should be running at full speed at all times without thinking. Things that are hard-wired into our routine, into our lives. Hard skills are repped and repeated so many times that they should run in the background flawlessly. These skills are what we must find to be top performers in our lives. A few hard skills that we can focus on are:
– good attitude at all times
– being a good family leader
– pursuit of faith

[banjo-pm] Super Circuit

AO: banjo-pm
Q: Lightweight
PAX: Toretto, Steam, Brick, Pusher
FNGs: None
COUNT: 5
WARMUP:
We did
THE THANG:
Circuit work.
1. Farmer Carry, Battle Rope, rows, reverse lunges with press
2. Bernie, jump rope, kb swing, merkins, cpr
Interlude 49 calf raises
3. Hops and mario, Rope slams, weighted flutters, oblique, bbs
4. Farmer carry, squats, iron mikes, presses, blockees
MARY:
Ring of fire squats, knox cherry pickers

ANNOUNCEMENTS:
11/16 brolympics, sign up

COT:
https://m.youtube.com/watch?v=HKpfV_dKOWY

Walk and Talk

AO: shamruck
Q: Fabio (Joe Hamilton)
PAX: Andy Todd, Anchorman, Baby Boomer, Dumpster Dive, Eliza, Flower Pot, Honeydew, Mermaid, Toretto
FNGs: None
COUNT: 10
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS: Brolympics on 11/16

COT: Romans 13, as believers we should pray for our leaders even if we don’t agree with them because God had placed them there for His good

Uncharted Territory

AO: shamruck
Q: Eliza
PAX: Eliza, Baby Boomer, Dumpster Dive, Anchorman, Toretto, Hot Toddy
FNGs: None
COUNT: 4
We rucked to Racquetball and up to Weigels hill through the apartments and down 10 Mile Rd and made the loop in Eagle Brook subdivision and back. Well run it back for sure.

COT: talked about weeds, what needs to be cut down and pulled up. What are things and attitudes in your life that need to be cut down and pulled out to make you better?

We also talked about the marvels of modern surgical abilities.

The Quest for Halloween Decorations

AO: shamruck
Q: Mermaid
PAX: Eliza, Toretto, Mailbox, Anchorman, Ribbed, Dumpster Dive, Crawlspace, Mermaid
FNGs: None
COUNT: 8
We moved fast, and covered a lot of ground today. We were seeking Halloween Decorations with two specific stops in mind. We were 4 minutes late as a result, and did the COT on the fly during the last half mile.

COT Topic was about my daughter and critical thinking, as she was uncomfortable with a question in school. The paraphrase was something like why do we teach children religion, and the answer was that they are impressionable. She said that made her uncomfortable and we were able to have a great conversation about discernment, wisdom, truth, and religion.

Also 3 runners, Toretto, Mailbox, & Anchorman. 2 Dogs joined the ruckers, and I am sorry for the blurry pic.