F3 Knoxville

Tag: Wingman

F3RoCo Starfish

AO: rampart
Q: Skeletor , Outnumbered, Feeny, Wingman, Lucille (Austin Williams), Piston
PAX: Wingman, Stetson (Cayden Emory), Steam, Spielberg, Sparkler, Porthole, Piston, Pele (Jon Lindberg), Outnumbered, OnStar, OBrother, Mo Rocka (Joshua Miller), McFly, Mathlete, Lucille (Austin Williams), Lilydipper, KickFlip, Icey Hot, GoDaddy (Zack Williamson), Ghost Flag (F3Knoxville), Feeny, CRISPR, Butterknife, BTU, Brick, Biohack, Airborne (Chase Perkins), (Binks) Caleb McDaniel
FNGs: None
COUNT: 39
WARMUP: covered by Feeny
THE THANG: 4 way split rainy day Q by outnumbered, Wingman, Lucille, and Piston
MARY: 10 Hindu Merkins
ANNOUNCEMENTS: F3RoCo is open for business
COT: Be present! Not only physically but mentally. This is something I struggle with. Follow through with your commitments to not only be physically present where you are, but be there mentally as well.

Ephesians 5:15-16
15 Look carefully then how you walk, not as unwise but as wise, 16 making the best use of the time, because the days are evil.

I consistently find myself in another world in my own head thinking about the things that need to be done. My wife and son deserve my mental presence. Consciously make an effort to be there with them, listening to what your loved ones have to say. Set aside the burdens of work, the task list for church and F3, to be present with them. Make the headspace to be the man you have been called to be. Be a HIM!

Circle the Wagons

AO: rampart
Q: Feeny
PAX: 2DE, Feeny, Ghost Flag (F3Knoxville), Mo Rocka (Joshua Miller), Outnumbered, Porthole, Piston, Lucille (Austin Williams), Skeletor, Wingman, Stick N Poke
FNGs: None
COUNT: 10

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Cold movement

AO: rampart
Q: Skeletor
PAX: Outnumbered, Lucille (Austin Williams), Porthole, Wingman, GoDaddy (Zack Williamson), Feeny
FNGs: None
COUNT: 7

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Rampart April/October Metric

AO: rampart
Q: Wingman
PAX: Lucille (Austin Williams), Feeny, Outnumbered, Porthole, Wingman
FNGs: None
COUNT: 5
WARMUP:
(4) SSH, (10) Tempo Merkins, (10) Tempo Squats, (8) SSH, (6) WMH, (5) Cherry Pickers, (12) SSH, Run to sign then to cones
THE THANG:
Part 1: RUN
10 minute timer
Start the timer, then…
Run from Line 1 to Line 2 (~10 yards) and back to Line 1
Run from Line 1 to Line 3 (~20 yards) and back to Line 1
Run from Line 1 to Line 4 (~30 yards) and back to Line 1
That is 1 rep
Rinse and repeat as many times as you can in the 10 minutes.
1 minute rest
Part 2: AMRAP
3×2 minutes timer
Count the total number of reps (cumulative, not individual)
Start the timer, then…
2 minutes AMRAP SSH
(no rest)
2 minutes AMRAP High Knees (count 1 leg)
(no rest)
2 minutes AMRAP mountain climbers (count 1 leg)
3 MINUTES REST AND RECORD 1st ROUND # OF REPS

Now…REPEAT the full routine – starting over with your rep count

Submit four scores: Round 1 run reps, Round 1 AMRAP reps, Round 2 run reps, and Round 2 AMRAP reps
MARY:
no time
ANNOUNCEMENTS:
Nov. 4th Brolympics looking for good turnout for Rampart/ROCO
Dec. 9th official starfish, we all have our respected locstions for bestdown pain….i mean fun.
COT:
2 Corinthians 13:5
Examine yourselves, whether ye be in the faith; prove your own selves. Know ye not your own selves, how that Jesus Christ is in you, except ye be reprobates?

With a metric evwry month. 1st F challenges to complete daily, no weight watching competition. all is fantastic but our we taking the same amount of effort into examining ourselves spiritually? Are we testing our faith and our relationship as hard as we are our physical bodies and fitness?

Stand up

AO: rampart
Q: Skeletor
PAX: Lucille (Austin Williams), Wingman, Outnumbered
FNGs: None
COUNT: 4
WARMUP: standard series of SSH Merkins squats tennessee rocking chairs projecto-vators shoulder burn
THE THANG: shred the legs, start off with an exercise targeting quads, go for 1 minute
Migrate to the middle and hold an honest al gore for 60 seconds, back to outer square and get another quad destroying exercise for 60 seconds, keep repeating this cycle until we can barely stand.

Exercises:
Jump squats
Iron Mike’s
Nancy kerrigan’s
Pickle pointers
Single leg pickle pointers

Migrate to the shed platform
Single leg squats
Step up’s
Toe squats
Single leg toe merkins
Toe merkins

Switch to some core and upper body

Dips
Incline merkins

Get a couple laps and come back for some core

MARY: back to the square for a couple rounds of karaoke’s both ways, then some pass blocking work, finish with a 60 second plank
ANNOUNCEMENTS: 10/21 leconte hike, 10/28 corn maze ruck, 11/4 bro lympics, 12/2 Knox ruck basic event
COT:pointed prayer, I pray for the man to my left, he prays for the man on his left and so on.