F3 Knoxville

Author: BackBlasts

A lot of 7’s

AO: dogpound
Q: Bartman
PAX: Einstein, Lightweight, Earmuffs (Dan Studt), Nixon
FNGs: None
COUNT: 5
WARMUP: normal stuff

THE THANG:

7s across parking lot. Squats & parking curb merkins.

7s where the boat used to be. American hammers & suitcase merkins. Bear crawl between.

7s on Matterhorn. Squats at bottom, calf raises at top. Alternate lunge & Bernie up the hill

7s at backbone. Pull-ups & downhill CDDs

MARY:
Dealers choice.
ANNOUNCEMENTS:

COT:
Let no corrupting talk come out of your mouths, but only such as is good for building up, as fits the occasion, that it may give grace to those who hear.
Ephesians 4:29

Private School Math

AO: asylum-am
Q: P3
PAX: F3 Pluto ( Hugh Nystrom), Hands, Grandslam, Tropicana
FNGs: None
COUNT: 5
WARMUP:

5 easy updowns
SSH
Lap around the parking lot
Cherry Pickers
Runners Stretch
Downward Dog
Tempo Merkins
Shoulder warm-up

THE THANG:

Top of cardiac
– partner one down to first turn – 12 burpees
– Parter two – holds plank
Switch, repeat

– parter one down to 2nd turn – 8 burpees
– Partner two – Flutter Kicks
Switch, repeat

– partner one down to bottom – 6 burpees
– Partner two – Big bois
switch, repeat

Mosey towards route 66

11s – every other light post Merkins
11s – every other light post jump squats
Route 132

Bottom of Everest – 10 Burpees buy in, then run to top

MARY:

Box Cutters
Freddie Mercuries
Hello Dollies

ANNOUNCEMENTS:

Hardship Hill this weekend. Asylum PM is looking for more folks! Pluto may lead a workout next week with a tribute to “The Red Bandana”.

COT:

Tribute to my Aunt with message to not let the Devil trick you into thinking that your misfortune is God’s doing. God allows us to go through hard times to make us stronger.

Are we there yet?!?

AO: brickyard
Q: Gordie
PAX: Natty, Otis
FNGs: None
COUNT: 3
WARMUP:
15 SSH
10 Windmills
10 Cherry Pickers
10 Toy Soldiers
10 Tempo Merkins
15 OHC
THE THANG:
Mosey to Lifehouse parking lot
Captain Thors
Mosey to hill for some 11’s
Hand release Merkins at bottom
Monkey humpers at top of hill
11’s – 2nd round
V-ups at bottom
Bernie halfway up hill
LBC’s
Mosey back to AO
MARY:
None
ANNOUNCEMENTS:
None
COT:
An impromptu devo with words of wisdom shared by all. Remember, you can’t add days to your life, but you can add life to your days!

Deny Yourself

AO: shamruck
Q: Mermaid
PAX: Ribbed (Joshua Sagraves), Tonka, Eliza, Dumpster Dive, Flower Pot, Mermaid, Base Salary
FNGs: None
COUNT: 7
We made the disclaimer and took off for some hills through Gulf Park and Belmont West. We returned to the flag and had a COT based on Matthew 16:24 where Jesus says… “Then Jesus said to his disciples, ‘Whoever wants to come after me must deny themselves and take up their cross and follow me.”

A always B be G getting up

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Cinco (Scott McGuire), Rainbow, Matlock (Bill Maddox), Hands, Charmin (John Willis), Cosmo 2, F3 Pluto ( Hugh Nystrom), Kentucky, Love’s, Pac-man, Fabio (Joe Hamilton), Steak Knives (F3 Cape Fear)
FNGs: None
COUNT: 13
Were it not for the presence of a most welcome visitor I might have forgotten the disclaimer, so thank you Steak Knives (F3 Cape Fear) . I will repeat the disclaimer here in case anybody missed it this morning:
-F3 is not responsible for your injuries; Charmin (John Willis) is.
-Asylum is the first and longest continually operating F3 AO in the continental United States, and is statistically comprised of the best looking Pax
-The Q Source is an ongoing collaboration between Matlock (Bill Maddox), Cosmo 2, edited for clarity by @Tecmo. It is Asylum’s gift to F3 Nation.

Disclaimer out of the way, we warmed up with an appropriate pre-birthday Q number of SSHs. Steak Knives (F3 Cape Fear) got the Junk Science to take back to the fine men of Wilmington NC, may they all enjoy 10 more years. Shoulders blasted, some light stretching.

Like all my attempts to be like Double Wide, I couldn’t quite measure up, but we sprinted and walked down the winding path and route 66ed our way back, Sweep Or Be Swept. I hope my future grandchildren appreciate all the getups I did for them.

ATMs to finish, as is only right.

For the BOM I thought about three friends of mine and their experiences of faith – not having any and wishing they did; having some for a time and then rejecting it; and having it land on them through a disaster, and being brought to life by it. Prayed for Paul’s procedure today, and for Cinco (Scott McGuire)’s road trip. And for my friend Carol.

What a pleasure to be out in it with you guys this morning. Thank you!