F3 Knoxville

Tag: Trojan

[the-pulpit] Playin’ In The Snow

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AO: the-pulpit
Q: Rougarou
PAX: Voodoo, Trojan, Betty, Sawdust, Ike, Leland Robbins (Geiger), Jesse Denton, Charlie Echo
FNGs: 1 Charlie Echo
COUNT: 8
WARMUP:
– 101 SSHs
– Tempo Merkins
– Tie-Fighters

THE THANG:
– Running
– Kicking
– Skipping
– Teamwork (Battle Buddies Split Reps):
– Set 1:
– Run to the Top of the Hill
– Merkins
– Squats
– Set 2:
– Run to the Porte Coche of the Church
– Flutter Kicks
– Dips
– Set 3:
– BBS
– Hello Dollies
– Run Back to the AO

MARY: A BBQ Squat & a Burpee

ANNOUNCEMENTS: Escape from Haw Ridge

COT: Discussed Biblical Fruit Bearing.

Phone a friend

AO: shamruck
Q: Eliza
PAX: Honeydew, Trojan, Mermaid, Eliza, Dumpster Dive
FNGs: None
COUNT: 5
Reverse route to Catholic and back.

Check on a brother. You never know when they’re in need.

[the-pulpit] Keepin’ Our CMUs Dry

AO: the-pulpit
Q: Sawdust
PAX: Betty, Smoked Pickle, Ike, Trojan, Leland Robbins (Geiger), Biohazard (Jay Shepherd), Chuck
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Stretching
– Abyss Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes (Bunny-style for the camera)
– Tie-Fighters
– X-Wings

THE THANG:
– AMRAP with one PAX as the timer with various routes around the Drop-Off.
– Each Station was done twice with a selection of :cmu: exercises, then the Q grabbed new exercise with the :cmu: for another round.
– Exercises Included:
– Man Maker Blockees
– Weighted Lt. Dans
– Weighted LBCs
– Weighted Hello Dollys
– Weighted Flutter Kicks
– Lawn Mowers
– Squat Thrusters
– Wood Choppers

MARY: N/A

ANNOUNCEMENTS:
– Escape from Haw Ridge – Make a team
– Today was the century mark for 100 Qs by Sawdust

COT: Reviewed James 1:17 and reminded the PAX to remember not just your wife or girlfriend on Valentines Day. Remember your first valentine (Mom) and your legacy valentines (your children & grandchildren).

[the-pulpit] Burpeefest

AO: the-pulpit
Q: Betty
PAX: Smoked Pickle, Sawdust, Betty, Ike, Trojan, Chuck
FNGs: None
COUNT: 6
WARMUP:
Squats, BAF, BAB, Cherry Pickers, SSH

THE THANG:
Ran to the Church Main entrance
11’s ish
10 tactical getups
1 squat
8 tactical getups
3 squars

Mosey to stop sign at base of hill
River rock should kder raises and holds

Mosey to turf
40 yards
Burpees sled pushes down and back x2
Burpees tire flips

Mosey to upper school covering
Utter kicks and wall sits

Mosey back to flag

MARY:
No time

ANNOUNCEMENTS:

COT:
Thank you yo all the veterans

Mermaid Lives on Chateaugay Road

AO: shamruck
Q: The Situation
PAX: Mermaid, Trojan, Tonka, Eliza, Anchorman, Mailbox, Hot Toddy
FNGs: None
COUNT: 8
THE THANG:
3.4 miles through Belmont West (my second-favorite neighborhood)

ANNOUNCEMENTS:
Convergence on November 16 at the Asylum

COT:
Find ways to give and serve this holiday season. If a cause or a group of people is on your heart, then that’s who you should be helping.