F3 Knoxville

[mountainbiking] Off the Chain (Ring) with Bacon & Barb Wire

AO: mountainbiking
Q: Billy Goat
PAX: Billy Goat, Bling, Sambo, Tank (Chris DeFranco), Toebox, Waxjob, Frosty
FNGs: None
COUNT: 7
WARMUP: Climb up Burnett Ridge Road to the entrance to Far East

THE THANG: Tackled Far East taking a quick detour up and down Lemon Drop where the Q forgot to turn left and lost the PAX. Back on Far East to another detour onto Mayor’s Hot Tub. Back on to Far East taking the new reroute to Trans Farm. It was then Biker’s Choice on Creek Loop to MCR to Bridges Descent to play a little AC/DC. Back on Chain Ring where the Q (me) made the unfortunate find of a piece of what looked like 100 year old barb wire which proceeded to punch three separate holes in said Q’s rear tire! The Pax commenced a group of four to repair the the tire but the FNG was the only who could see good enough to actually repair each hole in the tire in the fading light with bacon strips. Thus, we love him and want to squeeze him and name him Bacon Strip. Once BaconStrip worked his magic the Q was able to ride out down Lost Chromosome back to the parking lot.

MARY:

ANNOUNCEMENTS:

COT: www.instagram.com/p/C-m9pRPOqrI/?igsh=MWhwZ3A1Z25zbzE0bA==

Character Counts

AO: brickyard
Q: Natty
PAX: Biohazard (Jay Shepherd), Gmail, Natty, Simmons, Dodger
FNGs: None
COUNT: 5
WARMUP: windmills, tempo squats and merkins, seal claps, OH claps, OH press ups, Thai fighters

THE THANG: mosey to football field
Lunges to sprints back
10 YD 8 ct man makers
20 YD squat jumps
30 YD plank jacks
40 YD merkins
Mot side shuffles
50 YD BBS
60 YD. OH Press
MOT karaoke
70 YD 4 ct Mtn climbers
80 YD flutter kicks
100 YD IMP walkers

Stairs ALL each top row do 5 monkey humpers
Run 3/4 lap then Bernie last stretch

Return to AO

MARY: crab reachers, gas pumps, box cutters, Bruce lees, lbc’s, hello Dollie’s

ANNOUNCEMENTS:

COT: Roman’s 5:3-4.

Recovery Walk

AO: shamruck
Q: The Situation
PAX: Booster
FNGs: None
COUNT: 2
My only F3 friend, Booster, showed up and we did laps around the school and nursed our injuries. You all missed out.

COT:
Knoxville is a great community with lots of things happening. Find ways to get involved, or introduce others to things like F3 that can benefit them.

Core More Core

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), La-Z-Boy (Zac Smith), Aladdin
FNGs: None
COUNT: 5
WARMUP:
25 SSH
8 Cherry Pickers
15 Rockettes
10 Tempo Squats
25 Calf Raises
Groucho Marx walks and mozy to bathhouse and a run up the hill

THE THANG:
25 reps (4 count) – Seated Flutter Kicks
50 Reps – Elevated Nurpee + Plank Jacks
50 Reps – 1, 2, 3 leg points
50 Reps = Out and Up leg points
25 Reps (4 count) – Seated Hello Dolly
Run up the hill and back and repeat – 2nd set we did 20’s

Grab a Rock:
20x – Press out to Knee Crunch
20x – Oblique Crunch
20x – Standing Bird Dog
20x – Squat to Twist
20x – OH Press with Knee Crunch
20x – Sumo Squat with Circle

MARY: N/A

ANNOUNCEMENTS:

COT:
1. Don’t pray for power
2. Don’t pray for favors
3. Don’t pray to be delivered from necessary consequences of your decisions/stupidity

Pray for the path forward to be revealed.
1 Corinthians 13 – glass darkly
“What stupid thing do I continue to do that makes my life and those around me harder that I could give up and that I would give up.”

Earn the moniker of a man

AO: asylum-pm
Q: Piston
PAX: Crash Dummy, Piston, Brick, Lilydipper, Lizzy, Dain Bramage (Will Olson), Colonel (Alex Wallace), Pele (Jon Lindberg), Curveball, Drum Major, Rooney(Carl Whipple), Fist Bump, Josh Hughes aka Gargoyle
FNGs: 1 Josh Hughes aka Gargoyle
COUNT: 13
WARMUP: Projectovators, Tennessee Rockin Chairs, Squats, Merkins, Cherry Pickers, Shoulder Burn

THE THANG:
Divide into 2 groups rotating between two workouts
Workout 1:
15 minute AMRAP
8 Burpees
9 Heels to heaven
73 SSH

Workout 2:
15 Minute AMRAP:
10 Merkins
17 Shuttle Runs
51 Squats

MARY: 2 Minutes of Undertakers

ANNOUNCEMENTS: Someone needs to pick up a Q; named FNG Gargoyle.

COT: To earn the moniker of man, regardless of age, we are called by God to do 3 things: work, protect, and love.

God called Adam to do this, even before sin entered the world. It is a man’s responsibility and duty to earn that moniker daily.