F3 Knoxville

“Heavy” Day at ShamRUCK

AO: shamruck
Q: Mermaid
PAX: Utah, Dumpster Dive, The Situation, Eliza, Jardet, Lizzy, Mermaid, Ribbed
FNGs: None
COUNT: 8
We rucked the catholic loop, and stopped where we parked to do some light PT with the ruck. Ruckers were given the option to skip the PT and continue rucking, and the PTer’s then jogged to catch them on the loop.

Good times were had by most.

Out COT referenced Proverbs 11:24
“Those who give generously receive more, but those who are stingy with what is appropriate will grow needy.”

Often times we read a verse like this and think about money, and while that may be accurate, what if we are talking about time? I could argue that time might be our most valuable resource, and if we are generous with that time, where appropriate, then we will be be blessed with “more”. I am not saying we will get more time, but I think there is value in managing and not squandering our time, In fact, giving our time, may be more difficult than giving our money.

Creed Tabata

AO: the-equalizer
Q: Snowbird
PAX: Swimmies (Nathan Chesney), Stripped, Utah, mouthwash (Mike), Cheney, Snitch (Cory Beilharz ), Ribbed, Madoff
FNGs: None
COUNT: 9
Warm up:
– SSH
– Rockettes
– Deep lunges/split squats

The Thang (20 sec work/10 sec rest x 8)
– Line sprints
– V-ABCs
– Jump knee-tuck
– ATG split squat holds
– Archer merkins
– Tibialis raises
– Handstands

COT: Do hard things, not simply to get better, but to be confronted by your weakness, and so have opportunity to trust and boast in Christ (2 Cor 12:9-10).

[f3knoxvillemain] King Builder (Convergence)

AO: f3knoxvillemain
Q: Tinker Bell-GTE Trainer (STL) , Motorboat (Indianapolis)
PAX: Blindside, Waxjob, Shuttlecock (Riley Brady Parmer), Rep Sleepy, Commission, P3, Z-Pack, Steam, skewer, Spellcheck, Single (Ryan Chambers), Brick, Tenderfoot, slappy, Gmail, Borg, The Situation, Maxime – Pittsburgh, Nubbins (F3 Muletown), Kodak (Joe Beach), Uncle Rico (Naperville), FixerUpper, Lizzy, CRISPR, F3 Pluto ( Hugh Nystrom), Tropicana, Charmin (John Willis), Pac-man, Stitch, Snitch (Cory Beilharz ), OnStar, Swimmies (Nathan Chesney), Duggar, Choir Boy, Betty, Voodoo, Smoked Pickle, Grandslam, Einstein, Lilydipper, Pusher, Guppy, Guardrail, Median, Mermaid, KickFlip, Cheatsheet, Utah, Toretto, Honeydew, Tonka, Pom Pom (Grayson Vaughn), Eliza, Ribbed, I-Beam, Mathlete, Cart Girl (John Sadler) (Chatt, TN), Swanson, Abort (Jeremy Loftis), Dumpster Dive, Anchorman, Humper ( Sam Hartness ), David Wood, Bones, Rooter, scratch & win, full moon,, Ike
FNGs: 1 Ike
COUNT: 89
Kingbuilder
Q: Tinker Bell Bones Motorboat
Warm Up: Mosey to the base of Picket’s Charge
Thang 1:
Get Right-Fatigue makes a coward of us all
-Bones led a series of up and down the hill with Bomb Jacks, Burpees, Monkey Humpers
-Live Right-When in charge, take charge
-Motorboat led standard F3 exercises IC emphasizing staying together as a team and the importance of cadence
-Lead Right-Leaders build leaders
-Tinker Bell led 4 corners with exercises of No cheat merkins, no surrenders, and get ups. Guppie was tasked and taught to lead the group in SSH and 6ct burpee IC
-AAR process
-Leave Right-Virtuous leaders work themselves out of job
-Guppie taught Pusher to lead SSH and Burpees IC
-AAR process

Mosey back to flags

The COT was the Nant’an change from Kickflip to Mermaid.

headach at the equalizer

AO: the-equalizer
Q: Ribbed
PAX: Madoff, Snitch (Cory Beilharz ), mouthwash (Mike), Snowbird, Utah, Headgear, Blindside
FNGs: None
COUNT: 8
WARMUP:
SSH
cherry pickers
Imperial walkers (aka Swimmies)

THE THANG:
mosey to the smoke house get a coupon.
Mosey to the feild
11s burpees and blockies.
Leave the block on one side and run from point a to b to do the blockies.

11’s Curls and butterfly situps.
Stop for time drop off the coupons in the sweathouse.
fellowship mosey to the
MARY: no time

ANNOUNCEMENTS: GTE two weeks out.

COT:
Matthew 22:36-40
remember all these things!

We Found A Barrel

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Glamper, Lizzy, Ribbed, Utah, Madoff
FNGs: None
COUNT: 7
WARMUP: SSHs, Tie Fighters, Gradycorns, Cherry Pickers

THE THANG: Ruck around to various Equalizer Landmarks. Some carrying extra weight. Do some exercises at the landmarks.

Blindside we found a barrel at the dock. Think it’s a good idea for a Tetanus Challenge for a ruck event.

MARY: None

ANNOUNCEMENTS: Haw Ridge, Smokies Convergence, GTE

COT: Stay Positive!