F3 Knoxville

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

There and Back Again

AO: thequacken
Q: Wedding Singer
PAX: DoorKicker, Prairie Dog (Trey Barrett), Z-Pack
FNGs: None
COUNT: 4
WARMUP: Seal Claps/ SSH / Imperial Walkers / Tie Fighters
Tennessee Rocking Chair (Reach and Squat) /Absolution

THE THANG:
5-7 minute mosey to Gresham Football Field pausing on each “Yee Haw” for 5 merkins ( every minute using tabata timer)

THERE:

On very cold & wet grass field
10 MRK then TRAVEL THE LENGTH OF THE FIELD as indicated below

0-20: 17’s (run back and forth from the 0 to 20 yard line for 17 segments – touch each line)
20-40: Bear Crawl
40-40: Murder Bunnies
40-20: Crab Walk
20-0: Zombie Crawl

End Zone:

Back Again

10 No Surrenders

0-20: Bernies
20-40 Reverse Crab Walk
40-40 Reverse Murder Bunnies
40-20 Crawl Bear
20-0 17’s

On dry track:

0-20 yards blockee broad jump
20-40 yards CMU Lunges.
40-100 sprint
Jog back to CMU
Repeat Lunges and blockee broad jump

Mosey Back to AO pausing on Yee Haw for 5 MRK.

MARY: a set of B.L.I.M.P.S.

5 burpees
10 Lunges
15 Imperial Walkers
20 merkins
25 Lunges
30 Squats

ANNOUNCEMENTS: None shar3d

COT: Read passages from Evangelical Pharisees by Michael Reeves. Summary of thoughts: we all know that there is a way we ought to be and deep down we know that we aren’t living up to that standard. Also, we have sinful pride. We can more easily see it in others than ourselves. Consequently, we continually focus on ourselves, striving try so hard to justify ourselves. Instead of looking up to God and his glory and grace, we look down at our own achievements, look down at others for approval, and look down on others in competition. Michael Reeves said this about Pelagius (a 4th-5th century monk): “he sought not to enjoy God but to use him as a gatekeeper who sells us entrance into heaven for the price of being good.” However, we can never be good enough. Looking at ourselves results in either a prideful phariseeism or a hedonistic pursuit of what feels good. These lead only to frustration and a narcissistic spiral of increasingly unsatisfied desires or worse apathy, depression, and isolation. Instead we can look at “the one so superabounding in life and blessedness that he generates glory.” As Martin Luther wrote, at the cross we see that “the love of God flows forth and bestows good… sinners are attractive because they are loved; they are not loved because they are attractive.