F3 Knoxville

Hill AMRAP

AO: juco
Q: Erector
PAX: Breadstixx, Fetch, Booster, Guardrail, Dart Gun, Wanderer, Windex, Love Shaq, Erector
FNGs: None
COUNT: 9
WARMUP:
15 SSHs, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to JuConte. 8 cones were placed along the way up the hill and around the corner at the top. Perform the prescribed exercise and move on to the next. Complete all exercises and return to start for AMRAP.
-15 Burpees, 30 lunges total, 25 merkins, 50 SC mountain climbers, 30 squats, 20 staggered merkins total, 50 calf raises, 20 Carolina Drydocks.
MARY:
PAX led: flutter kicks, pickle pounders, Freddie Mercury, merkins, LBCs
ANNOUNCEMENTS:
UnCOVEred coming up
COT:
My wife and I had a “staycation” this week. We took the kids to visit with grandparents, and I took a couple of days off from work. We get so busy in our day to day that we tend to forget how much of a blessing a wife is to us and our families. Proverbs 31 contains a description of a wife’s worthiness. In particular, verse 10 tells of her worth. “Her worth is far above jewels.” Our wives are a treasure that is far above value. If you are anything like me, you probably don’t tell her this often enough. There are far too many marriages that end for many reasons. Don’t let lack of appreciation for all she does be a reason for strife in your marriages. Remember to thank her for her contributions to the family. Show her that you love her. Make time to spend with her. She needs to feel appreciated.

Thunderdome Circuit

AO: dogpound
Q: Lightweight
PAX: Bartman, Bunches, Earmuffs (Dan Studt), Windex
FNGs: None
COUNT: 5
WARMUP: Motivators, squats, arm circles, Abe vigodas

THE THANG:
Circuit 40/20 with a lap after all stations:
Battle Rope
Med ball slam
Overhead press
KB Swings
Curls
Jump Rope
Squats

MARY:
V-ups
Flutter kicks
Boat Canoe

ANNOUNCEMENTS: UnCOVEred

COT: open your hearts

Thunderdome Circuit

AO: dogpound
Q: Lightweight
PAX: Bartman, Bunches, Earmuffs (Dan Studt), Windex
FNGs: None
COUNT: 5
WARMUP: Motivators, squats, arm circles, Abe vigodas

THE THANG:
Circuit 40/20 with a lap after all stations:
Battle Rope
Med ball slam
Overhead press
KB Swings
Curls
Jump Rope
Squats

MARY:
V-ups
Flutter kicks
Boat Canoe

ANNOUNCEMENTS: UnCOVEred

COT: open your hearts

Summer SWOLEstice Circuit

AO: asylum-pm
Q: Butterknife
PAX: Colonel (Alex Wallace), Lilydipper, Doubtfire (Nick Bond), Glamper, Convoy, Crash Dummy, Dain Bramage (Will Olson), Windex, Pele (Jon Lindberg), Drum Major, Lizzy, Tenderfoot, Butterknife, Brick, Mr Jinxy
FNGs: None
COUNT: 15
WARMUP:
SSH
Windmills
Baby Arm Circles forward and backwards
Cherry :cherries: Pickers
Tempo Squats

THE THANG:
Mosey to the colosseum with person in front falling off for 2 burpees

Circle up :bear: crawl to the center give some dap crawl :bear: back stand up x3

45 second stations we ran the inner loop after completing two stations. I sprinkled in some different drills throughout.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS
Man makers w/ 20 lb dumbbells
Walking Lunges with weighted bag

Kick Flip’s Mucho Chesto

Med ball toss drills with core focus.

MARY:
10 burpees for our fallen CMUs.

ANNOUNCEMENTS:

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

Ye O T B

AO: the-farm
Q: Waxjob
PAX: Mayberry, Driftwood (Gary Bloom), Waxjob, Windex
FNGs: None
COUNT: 4
WARMUP:
20x SSH
5x Cherry Pickers
10x Tempo Merkins
15x LBAC each way
10x Tempo Squats
5x Burpees
5x Burpees
THE THANG:
Made our way around the park using various methods of locomotion for various numbers of light poles…
Lunges
Inchworm Merkins
Bernie
Mosey
Bear crawl
Burpee Broad Jump
Crab walk

5x Easy Ups at each light pole on the way down the Causeway.
At the base of the Causeway, a little Dora action:
100 Merkins
200 BBS
300 Squats
while partner runs to the top of the Causeway and back.

After Dora, over to the stairs for some Toe Merkins:
5 on each stair. First set of stairs straight, second set toes out, third set toes in.

Next some explosive work – 3 sprints up the stairs with about 50% effort on the way back down in between.

Some more light pole locomotion back to the (imaginary) flag for some Mary.
MARY:
Following all 4-ct with no rest:
30x Flutters
10x Gas Pumpers
10x Box Cutters
10x Freddie Mercs
10x LBCs
ANNOUNCEMENTS:
None to speak of
COT:
Whatever you do, in word or in deed, do it all in the name of the Lord.