F3 Knoxville

Author: BackBlasts

Short Circuit

AO: shamrock
Q: Butterknife
PAX: Voodoo, Base Salary, Mermaid, slappy, Stitch, Butterknife
FNGs: None
COUNT: 6
WARMUP:
SSH
WINDMILLS
ARM CICLES FORWARD & BACKWARDS
TEMPO SQUATS
CHERRY :cherries: PICKERS
Walking high kicks
Walking quad stretch
Bear 🐻 crawl in hi 👋 five bear 🐻 crawl out

THE THANG:
Mosey to the CMU pile and grab a CMU. Take it with you to the circuit.

Circuit:
45 seconds at each station running the stations in between. Mixed in some skipping, shuffles, lunges, and high knees as well.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mt Eveverest
SSH
BBS
Man makers w/ 20 lb dumbbells
Lt Dans

MARY:
Pass it on… We formed an assembly line to stack the CMUs.
Cashed out with 5 burpees

ANNOUNCEMENTS:
Guardrail is passing the JUCO flag to Mailbox 10/16. Would love to have you guys join us!

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

The Weight

AO: asylum-am
Q: Tropicana
PAX: Matlock (Bill Maddox), Hands
FNGs: None
COUNT: 3
WARMUP: SSH, TN Rockin chairs, Cherry Pickers, merkins, squats, more SSH
some skipping back and forth

THE THANG: All Respect Stooges from Kensington Clown Car moved heavy things around Lot F. Couple of trips up Baby Everest while other planked and hammered. More moving heavy things. Some lunging and planking around Lot F.

MARY: Pavalon wall sits and balls to the wall.

ANNOUNCEMENTS:

COT: Epictetus
Set a standard; hold fast to it. That’s all there is.

NewTon of laps

AO: asylum-am
Q: Double Wide
PAX: Rainbow, Charmin (John Willis), Hot Tub (John Muller), Cat Gut (Mike Davis), Hands, Russell Crook/Crablegs, Matlock (Bill Maddox), Waffle House (Brady Greene), Cinco (Scott McGuire), Love’s, Cosmo 2, Newton, Backflow
FNGs: None
COUNT: 15
WARMUP: 16 year old men don’t need no stinking warmup. Get your old butts up to the Overlook

THE THANG: Dora AMRAP
Battle Buddy 1 runs a lap
Battle Buddy 2 does endless set of different exercises
Repeat ad nauseum

MARY: she got stuck in the endless loop

ANNOUNCEMENTS: those of you on fall break vacas can Eat It.

COT: my dad said some stuff.

Star gazers, just not for 45 minutes

AO: the-project
Q: Haggis
PAX: Flying Dutchman, OBrother, Ocho, Tom Tom
FNGs: None
COUNT: 5
WARMUP:
Star gazers for about 30 seconds
15 SSH
15 IW
10 tempo merkins
10 don quixotes

THE THANG:
Mosey to the Cindy Stack
5 burpees buy-in half way there

Flutters x 15 F3 count
Upright Row x 15 with coupon
Catalina Wine Mixer x 15 (plank down L down R, up left, up right, merkin)
Captain Therkin (1 big boi, 4 Hammers, 5 Merkins) up to 4/20
Kraken burpee- 3 hand release merkin x 5

Q realized he completed Catalina Wine Mixer a bit early so gave Pax option of A Or B(A would have repeated exercise or B was move on). Pax chose option B
Aiken legs (15 squats, 15 step up, 15 lunges, 15 calf raises)
Nutcrackers x 5 each leg. Start with weights above head, lunge and bring weights to touch between legs, return to start is what we were supposed to do but we did swing through with Cindy x 15
Colt 45 curls, 15 bottom half of movement, 15 top half movement, 15 full movement
E2K x 10 each leg and then 6 each leg
Ranger Merkin x 15

Star gazers-10 second count by each Pax

Lt Dan 1-5 with coupon
Overhead Press x 15
Lt Dan 5-9 free weight
V ups x 15
Lt Dan 10 with coupon

Groiners x 15
Outlaws x 8 each way
Dancing Bear x10 F3 Count

Mosey back to flag
5 burpee buy out half way there

MARY: no time

ANNOUNCEMENTS: watch out for Brolympics sometime soon

COT:
Q discussed the secret message of the Thang
Discussion about kicking cancers @$$ especially Q who was diagnosed with leukemia over 7 years ago and the importance of battling through every hard thing.
Q shared battle cry of Psalm27: 1-3 and Philippians 4:13
On the way to work this morning while listening to a podcast a discussion about Philippians 4 was held. Most people think of that verse as if we rely firmly on God we can accomplish things, but if you look one verse prior it talks about through the highs and lows, good, bad and in between, we praise God. Let’s not forget that important piece and Praise God with every difficulty just as much as every good thing.

Prayer
Pledge
Picture
:flag-scotland:
A true honor to lead this am

Adventures of Little Spur

AO: asylum-pm
Q: Curveball
PAX: Drum Major, Pele (Jon Lindberg), SlideRule (Stephen Sloan), Steam, Brick, Glamper, CRISPR, MD Hammer, Pusher, Welches (Leland Murphy), Curveball, Lilydipper
FNGs: None
COUNT: 12
WARMUP:
SSHs
Baby Arm Circles
Tempo Squats
Cherry Pickers
2 Burpees

THE THANG:
At the rock pile.
15 – Colt 45s
15 – Overhead Press
15 – Triceps
RNR until Indians take over and you have to run away.

Charles Bronson with a few more activities.
Charles Bronson
Start with 3 shovel flags, cones or other distance markers with first two 100 yards apart in a line, the last another 10-30 yards past. At starting point, perform 50 SSH’s, sprint to 2nd point, then army crawl or bear crawl to 3rd point. Mosey back to start, 50 Merkins then rinse/repeat. 50 burpees, rinse/repeat. 50 LBC’s, rinse/repeat. Finish with 50 Jump Squats rinse/repeat. Also added 50 Curls, 50 Triceps, and 50 Overhead Claps

MARY:
Pickle Pounders
Monkey Humpers
Pickle Pointers
LBCs
ANNOUNCEMENTS:
Bro Olympics in November.
COT:
What do you say to a one legged hitchhiker? Hop in.

As I’ve gone through this past couple years, it’s become really apparent that laughing is a great remedy for the stuff that ales you.

The person who has a sense of humor is not just more relaxed in the face of a potentially stressful situation, but is more flexible in his approach.
JOHN MORREALL

Laughter connects you with people. It’s almost impossible to maintain any kind of distance or any sense of social hierarchy when you’re just howling with laughter. Laughter is a force for democracy.
JOHN CLEESE