F3 Knoxville

Tag: Utah

Runaround Sue

AO: the-equalizer
Q: Bookman
PAX: Snitch (Cory Beilharz ), Stripped, Utah, Swimmies (Nathan Chesney), Snowbird, Madoff, Bookman
FNGs: None
COUNT: 7!
Warm-up:
• Slowsy to the basketball court
• SSHs
• Cherry pickers
• Leg stretches
• Arm circles
The Thang:
• Lines at BBall court sprints
• Rest for 30 seconds
• Side shuffle
• Rest for 30 secs
• Karaoke
• Rest for 30 seconds
• Bernies
• Rest for 30 secs
• Bernies
• Rest for 30
• Karaoke
• Rest for 30
• Side Shuffle
• Rest for 30
• Lines
• Mosey to flag pole
• 1 lap around track
• Burpees for 1 minute
• Mountain climbers for 1 minute
• Rest for 30 secs
• 1 lap around track
• Merkins for 1 minute
• LBCs for 1 minute
• Rest for 30 secs
• 1 lap around track
• CDDs for 1 minutes
• Hello Dollys for 1 minute
• Rest for 30 seconds
• 2 laps around track
MARY: No time
ANNOUNCEMENTS:
Convergence next Saturday 2/17, Haw Ridge and GrowRuck in April
COT: @Snitch with the inspiring drop of Proverbs 6 verse 9-11 on Monday. Has had me thinking since Monday. Stuff is hard, difficult, but you come out the other side better for it. Stick with it! Thank you @Snitch!

A Rucking Good Time

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ribbed, Brick, Snowbird, Utah, Blindside, Bookman
FNGs: None
COUNT: 7
WARMUP:
Typical Blindside-y Warm-upy Things

THE THANG:
Take Rucks and Sandbags to the Tennis Courts. 1 Slick lap around the track.
2 Rounds of various reps for each exercise with 30 second rest in between.
12 Croc Merkins
15 Ruck Thrusters
10 Ruck Curls
10 Ruck Front Raises
Down & Back Bear Crawl
10 (each leg) Lunge Twists
10 4ct. Mountain Climbers
15 Ruck Swings or Ruck Rows
10 Slick Burpees
Ruck-on, Ruck-pace Lap

MARY:
Stretching with Blindside

ANNOUNCEMENTS:
-SIGN UP FOR GTE!!!
-Big Ball Convergence rescheduled for 2/17. See Slack for new sign-up sheet
-Escape From Haw Ridge date TBD
-Hardship Hill on Memorial Day

COT:
Don’t spend time being negative about other people. Instead, spend that time figuring out how to build up their capacity.

Instead of Mayberry

AO: dogpound
Q: Madoff
PAX: Monstar, Earmuffs (Dan Studt), Utah, Unibráu (Nick Robinson), Colonel (Alex Wallace), Lightweight, Madoff
FNGs: None
COUNT: 7
WARMUP:
SSH – 20
Plank Marches – 10
5 burpees
Rockettes – 10
Tempo Squats in All Directions – 5 sets
Cherry Picker – 5
Run up the hill – 4 burpees, 20 dips, 3 burpees, 10 slow incline merkins, 2 burpees, run to steep hill in parking area

THE THANG:
5 Sets
Bear Crawl up steep hill, 25 calf raises, walk down steep hill, 10 rocky balboas 4 count
Run to Matterhorn
On the way 5 mucho Chesto
At Matterhorn

3 Sets
5 burpees pull-ups
20 LBC (2 count)
Crawl Bear down hill
Recover walk back to the backbone

Indian Run back to AO

MARY:
Box cutters – 20
Gas pumpers – 10 (4 count)
WWII Sit-ups – 5

ANNOUNCEMENTS:
None

COT:
Encouraged men to Q once a month and also shared some thoughts about feeling unworthy to lead but that F3 and the Dogpound is a safe place to try something you think you aren’t good at.

10 Minute Timer & Repeat

AO: the-equalizer
Q: Blindside
PAX: Ribbed, Bookman, Utah, Gobbler, Snitch (Cory Beilharz ), Swimmies (Nathan Chesney), Blindside
FNGs: None
COUNT: 7
WARMUP:
SSH; Ab-e Vi-go-das: Cherry Pickers; LBAC

THE THANG:

Mosey to Tennis Court & set 10 min timer
10 squats/10 merkins
Run down and back
20 squats/20 merkins
Run down and back
30 squats/30 merkins
Lap around outside of tennis court
Repeat until timer goes off

Round 2 is the same with BBS and Shoulder Taps
Round 3 is the same with Imperial Walkers and V-ups

MARY:

Fellowship Mosey(tm) for one lap around the track
NO EXTRA CREDIT GIVEN TO THOSE WHO RAN

SWB—> Stretching With Blindside

ANNOUNCEMENTS:
-F3RoCo launch tomorrow
-F3KnoxRucks launches Jan 1, see announcement video and website for details
-F3Smokies anniversary convergence Saturday Jan 6 at Arsenal
-F3Knoxville convergence Jan 20th at BigBall

COT:

It’s never too late to change your lane.

Death of the IPC

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ice Cold, Unibráu (Nick Robinson), Utah, Snowbird, Blindside
FNGs: None
COUNT: 6
WARMUP:
Cherry Pickers IC x5 | LBAC each way IC x10

THE THANG:
IPC 2023 Week 4
There were Murder Bunnies, Bear Crawls, Thrusters, WW3 Situps, etc.

MARY:
Fellowship Mosey back to AO

ANNOUNCEMENTS:
Shamrock Shovel-Flag handoff Sept. 29th

COT:
Successful people do what unsuccessful people are not willing to do. Don’t wish it were easier, work on being better