F3 Knoxville

Author: BackBlasts

BFW (burpee-filled workout)

AO: thequacken
Q: FixerUpper
PAX: Gmail, Z-Pack, Lizzy, F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 5
WARMUP: Disclaimer, Warmup stuff

THE THANG:
10 8-count man makers
10 1 leg burpees (5 ea leg)
10 ninja burpees
10 sandbag burpees
10 burpee broad jumps
10 regular burpees
Paused at 4 to celebrate Z-Pack’s completion of MABA
10 ball-pees
10 Kraken burpees
5 8-count man makers with a broad jump
5 regular burpees
Celebrated Pluto’s completion of MABA
10 regular burpees again, I think
100 burpees running total

Mosey to the walking track
AMRAP
25 burpees
25 sandbag rows
25 sandbag overhead press
25 sandbag squats
1 lap
Finished 2 rounds, approximately

Spotted 1 rare “bro-pee” in the wild
150ish burpees running total

MARY: no

ANNOUNCEMENTS:
Q forgets announcements and prayer, but Z-Pack is on it.
2/17 Convergence at Big Ball
Log your burpees!

COT:
The Word #1
Psalm 13, taught it to my kids on Monday. Had to teach it to myself on Tuesday.

The Word #2, group discussion
Question : Why do 3100 burpees in a month?
Answers from the PAX :
It is a challenge, and you can do more than you think you can
To improve cardiovascular health and endurance
It is stupid
It is good to do hard stuff together
It is a good example to our children
It is memorable

After parking lot coffeteria, Gmail, Z-Pack and FixerUpper do a few more burpees, b/c why not?
200ish burpee final total

CMUsday on a Wednesday

AO: asylum-am
Q: Gibbler
PAX: Cinco (Scott McGuire), Double Wide, Charmin (John Willis), Cosmo 2, Matlock (Bill Maddox), Pac-man, Rainbow, Hands, Waffle House (Brady Greene), Cat Gut (Mike Davis), Gibbler, Tropicana, Bunny, Hot Tub (John Muller), @grandslam
FNGs: None
COUNT: 15
WARMUP: usual with cherry pickers tie fighters and Tennessee rocking chairs
THE THANG: 15 exercises mostly with a CMU. We listened to @Charmin complain about how the Q would appear on Strava. Cosmo 2 and @Bunny teamed up for pickle pounders.
MARY: no time
ANNOUNCEMENTS:
COT:

(Some of) The 11 Ladder

AO: dogpound
Q: Blindside
PAX: Mayberry, Madoff, Aladdin, Earmuffs (Dan Studt), Peacekeeper, Lightweight
FNGs: None
COUNT: 7
WARMUP:
Typical Blindside-y Warm-up Things

THE THANG:
Get a coupon, vest, plate, or ruck and make way to the Skatepark for the 11 Ladder.
Starting with 11 reps each, complete the 9 exercises, leave ruck/coupon/etc., run and climb over the wall (2 Burpee penalty if you go around it), and run around the Thunderdome back to the Skatepark. Drop to 10 reps for the next round, rinse and repeat.
Exercises:
Burpee Jump Overs
Goblet Squats
Ruck Mountain Climbers
Ruck Iron Mikes
Ruck Merkins
OH Press
WW3 Sit ups
Curls
American Hammers

MARY:
No time. But she says that she misses us.

ANNOUNCEMENTS:
Concord Trails I this Saturday at the Cove, see Slack for details.
Big Ball Convergence rescheduled for 2/17
Escape from Haw Ridge Friday, March 1st!

COT:
“If you ask God to move mountains, expect Him to hand you a shovel.”

TOO MANY CMU PULL THRU MERKINS

AO: brickyard
Q: Appleseed
PAX: Appleseed, Biohazard (Jay Shepherd), Gmail, Gordie
FNGs: None
COUNT: 4
WARMUP:

SSH, Little bit of this and that, windmills, tempo squats

THE THANG:

Apple Loopy
Ladder:
5 Burpees
10 curls
15 goblet squats
20 Tricep curls
25 CMU pull through merkins
30 OHP
35 Bent over rows
40 squat thrusters
Apple Loop

MARY: no time
ANNOUNCEMENTS: none.
COT:. Be the ekklesia. Original Greek word for church. Be the church everywhere you go

The Marty McFly fade

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Matlock (Bill Maddox), Bunny, TRC/Crab legs, Waffle House (Brady Greene), Cinco (Scott McGuire), Mailbox, Pac-man, Rainbow, Double Wide, Hands, Tropicana, Gibbler, Love’s, WORM, G-6 (Rick Kuhlman), p-nut, Newton, Wham-O, Trotline
FNGs: None
COUNT: 19
First things first, G-6 himself posted at Asylum this morning, that’s an entire backblast right there. P-nut showing up made it even more historic, so unFNGs Wham-O and Trotline were given a remarkable first time back.

Opening the mailbag: SSH, BSIA, Shoulder Blasters.

A letter from the PAX introduced a tear in the very fabric of the space-time-first-F continuum. How can you grant a request to deny all requests? Your Q was so perplexed that he left the music at the lightpole and we did many Happy Burpees accompanied only by the silence of our deep pondering.

The last hill sprint almost got some merlot out of Wham-O but he took a knee and saved the grounds crew a cleanup.

Matthew 9:2-7. Frederich Buechner, Wishful Thinking: “It is about as hard to absolve yourself of your own guilt as it is to sit in your own lap.”