F3 Knoxville

Author: BackBlasts

Hill of a Good Time

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AO: asylum-am
Q: P3
PAX: Cinco (Scott McGuire), Cat Gut (Mike Davis), Waffle House (Brady Greene), F3 Pluto ( Hugh Nystrom), Double Wide, Rainbow, Pac-man, Newton
FNGs: None
COUNT: 9
WARMUP:
– 5 easy up-downs
– SSH
– Run around parking lot
– Cherry Pickers
– Abe Vigodas
– Tie Fighters
– Run around parking lot
– Tempo Merkins
– Tempo Squats
– Upward/Downward Dog
– Runners Stretch

THE THANG:

Bernie up baby Everest
7’s on hill by wall – Step-ups/up-downs
Path towards the road – Route 66 every other light post v-ups.
2X – Bear Crawl 50 paces up Everest, run the rest of the way.
At the Asylum steps, count off by threes.
1’s – stay and do AMRAP of Toe Merkins – 10 each direction
2’s – Run to overlook and do Man-makers
3’s – Run to bump 1’s

MARY: Notta

ANNOUNCEMENTS: Winter Solstice Hike in the works… more details to come.

COT:

Echo G-6’s bomb from Brolympics. You are nowhere by accident. God has placed you where and with the people in your life for a reason. We are called to be here and be around one another.

Walk this way

AO: the-farm
Q: Lightweight
PAX: Bartman, Choir Boy, Pew-pew
FNGs: None
COUNT: 4
WARMUP:
Yes
THE THANG:
Different modes of travel while partner did maintenance exercises.
Crawl Bear, Bear crawls, bunny Hops, groucho, lunges, Bernie, super Mario

Squats, merkins, squats walkers, heels to heaven, ricky balboa, American hammers

MARY:
Stretching

ANNOUNCEMENTS:
Convergence tomorrow

COT: Help your 2.0s understand themselves if you can

Rolling rolling rollin

AO: shamrock
Q: Haggis
PAX: Lizzy, Honeydew, Hot Toddy, Crawlspace, Mermaid, slappy, Squatter, Stitch
FNGs: None
COUNT: 9
WARMUP: SSH IW Tempo Merkins Don Quixote

THE THANG: mosey to football field

Rolling dice to determine our fate
White for distance (10,20,30,40,50,60)
Green Travel to distance
1 sprint
2 jog
3 bear crawl
4 lunge walk
5 Indian bear crawl
6 frog jump

Black for Work
1 Merkins
2 Squats
3 Dips
4 hello Dolly
5 flutters
6 diamond merkins

2 rounds that seemed like a lot of bear crawl and lunge walks with flutter and Squats

20 second star gazer

Sprints
20 and mosey back
55 and mosey back
5 (which was 95) and back to flag

MARY: no time

ANNOUNCEMENTS:
Brolympics tomorrow
COT:
Q shared importance of sprint distance. 2,555 days is 7 years. It’s been that long since my bone marrow transplant after battling leukemia.
Some days you wake up and have an idea as to what will happen and some days the dice of fate you give you hardship. Along the way there have been ups and downs and issues galore but thankful to be on this side of it all.
Going into my fight I was as lukewarm in life as one could be, but that quickly changed as God kept peeking through in numerous ways. It helped to have a strong support system that continues to this day and has grown with F3. It’s an honor to be out with yall in the mornings.

[the-pulpit] The Murph Mod

AO: the-pulpit
Q: Sawdust
PAX: Smoked Pickle, Betty, Ike, Leland Robbins (Geiger), Chuck
FNGs: None
COUNT: 6
WARMUP:
– SSH
– Tempo Merkins
– Stretching
– Tie-Fighters
– X-Wings
– Cherry Pickers

THE THANG:
– The Murph Mod (at the Playground)
– 10 Rounds of the following:
– 10 Swing Pull-Ups
– 20 Merkins
– 30 Squats
– 0.2 Mile Run
– The totals for this effort was:
– 100 Swing Pull-Ups
– 200 Merkins
– 300 Squats
– 2 Miles of Running

MARY: BBQ Squats

ANNOUNCEMENTS:
– F3 9th Anniversary Convergence 16-Nov-24
– 2nd F Christmas Event Planning – Kevin (Miss Piggie) has a survey to share results & a plan.

COT: Recounted the story behind “the Murph” and highlighted Lt. Michael P Murphy’s service and ultimate sacrifice.

Stairs and CMUs

AO: thequacken
Q: Z-Pack
PAX: DoorKicker (Jud), Hobie, Prairie Dog, Z-Pack
FNGs: None
COUNT: 4
WARMUP:
SSH
Windmills
Michael Phelps
Squat and Reach
Baby Arm Circles
OH Claps
Ranger Pushups – 4 man square

THE THANG:
Slowsey, carring CMU to our favorite parking lot. Murder bunnies through a lawn on the way.
– Six exercises with CMU using Tabata timer – 45 seconds work, 10 seconds rest.
– Blockees
– Curls
– Decline Merkins
– Flutter Kicks while pressing CMU
– Lunges with CMU
– Rows
– Five trips up and down the stairs, carrying a CMU
Rinse and repeat. We got 3 sets of the six exercises and 3 sets of stairs.

MARY:
no time

ANNOUNCEMENTS:
Convergence at Asylum on Saturday!

COT:
Respect and Gratitude Challenge from Wedding Singer
Romans 12:10 – “Love one another with brotherly affection. Outdo one another in showing honor.”

Even though he didn’t make the workout, I talked about my respect and Gratitude for FixerUpper. Thanks for being a high quality dude, a HIM.