F3 Knoxville

Author: BackBlasts

H&R Block

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Grandslam, Hands, Matlock (Bill Maddox), P3, Pac-man, Sawdust
FNGs: None
COUNT: 7
WARMUP: SSH, froggy squats, split jacks, tie fighters, broga

THE THANG: One partner takes off with a farmer carry, other partner stays and knocks out 20 Merkins, gets up, runs to catch other partner and they swap out. Did this up to the overlook.
Then did Dora’s. 100 curl/press, 150 swings, 2 rounds of blockies. Mode of transport was bear crawl, lunge, then broad jump.
Catch the farmer if you can back to the AO but this time the exercise was 5 up/downs.

MARY: 10 weighted Lt. Dan’s
Pushed P3’s dangerously sharp new CMU around the parking lot to try to dull it down a bit.
30 4 count little blocky crunches

ANNOUNCEMENTS: CSAUP and Hardship Hill coming. Asylum AM Night at the Smokies. Birthday party at P3’s (limited parking, juice, and cupcakes available).

COT: Victory can be a defeat and defeat a victory. Good uses all things for a greater good as his ways are not our ways.

How to file

AO: the-project
Q: Mathlete
PAX: Ocho, Baby Face, Biohack, Nosedive, Erector, Munge, TombRaider, Patch Adams, Mathlete, Tom Tom
FNGs: None
COUNT: 10
WARMUP:
SSH, tempo squats, LBAC, tempo merkins,
THE THANG:
On the back porch: 2 minutes max merkins – this is your income. Double check your W2 by doing your income x2 squats
Mosey to the pool wall and get your dependent info from the top of the fridge with 8 Wall-pees
Mosey to the playground and get your deductions: 3 sets of 5x pull ups and 20x BBS
Mosey to the parallel bars and let yourself down easy when you realize you’re using the standard deduction: 2 sets of 15 inverse rows and 20 Freddie’s
Mosey to the bell and do some calculations: hold a plank for 40 seconds while you calculate the percentage of your outcome, then do the reps.
– 10% diamond Derkins
– 25% step ups
– 30% dips
– 43% split squats
Take it to the post office by making a lap.
But you forgot to write the check, do 25% burpees
Now run it back to the flag
MARY:
Box cutters, basilisks, flutter kicks
ANNOUNCEMENTS:
Hardship Hill, Forg3 Ascents
COT:
1 Timothy 6:10, Luke 18:18-27
Money is necessary, but we must be careful about our relationship with it. As Paul points out, money is not the root of evil, but the Love of money. This requires constant regrounding and cross checking. In my experience, one of the most helpful actions you can take to support a healthy relationship with money is to make giving your top priority.

43…and me

AO: brickyard
Q: Appleseed
PAX: Natty, Gmail, Appleseed, Biohazard (Jay Shepherd), flyball
FNGs: None
COUNT: 5
Deck of cards:

hearts – merkins
Diamonds – BBS
Spades – squats
Clubs – your chooses/manmakers
Jokers – boogaloop or 50 SSH

Did 43 manmakers

COT: Jesus in front of king Herod and pontious Pilate stayed silent. This was an act of radical obedience to the father. And a willingly surrender of his life for us.

Madoff 45 (and various other names)

AO: the-equalizer
Q: Madoff
PAX: Bookman, Stripped, Cheney, Headgear, Snowbird, Smithers
FNGs: None
COUNT: 7
WARMUP:
45 SSH
Jog to the Smokehouse for CMUs
THE THANG:
Tabata-Like 45 sec work, 20 sec rest, 5 sets per round
– Plank Pull Throughs
– American KB Swings
– Farmer Carry Squat Taps
– Twist and Push Out
– Freddie Mercury (last set GA cheerleaders)
– American KB Swings (4 sets and called time)
MARY:
None
ANNOUNCEMENTS:
None
COT: Happy Birthday to Madoff 45! Shared a thought about memories and how they fade so all we can do if take in every moment and enjoy it. Keep pushing to be better.

Collecting Coins

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Bartman, Einstein, Choir Boy
FNGs: None
COUNT: 4
WARMUP: :white_check_mark:

THE THANG: Nickels, dimes, and quarters around the Big Loop – run 1 light pole and do 5 reps of the exercise, run 2 light poles and do 10 reps of the exercise, and run 5 light poles and do 25 reps of the exercise. The exercises were squats, merkins, LBCs, calf raises, and CDDs each lap. At the end of each lap, do 40 dips on the benches. We did 3 laps for a total of 120 reps of each exercise.

MARY: Flutter kicks and Peter Parkers

ANNOUNCEMENTS:

COT: When you are running low on time/energy/inspiration/motivation/etc., keep putting one foot in front of the other and keep going. Don’t stop. It will end. You will get to where you want/need to be. Have faith.