F3 Knoxville

The Doctor Is In

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Fabio (Joe Hamilton), Hands, Gibbler, Matlock (Bill Maddox), Trotline (Britton Carver), Rainbow, Cinco (Scott McGuire), Russell Crook/Crablegs, TRC/Crab legs, bluebird, Bunny, P3, Cat Gut (Mike Davis), Double Wide, Sawdust, Coolio (Greg Fox), Pac-man, Johnny Knoxville from Charleston (from Knoxville)
FNGs: None
COUNT: 19
SSH x 49, Shoulder blasters, BSIA

Today’s Tabata was brought to you by “Doctor” Tabata, originator of the Tabata.
Curls, box jumps, LBCs, dips.

We also took time to reflect on the legacy and example of John C “Jack” Webb, friend and teacher to all who labor under the delusion that air is weightless.

Everest was part of the journey, but not the destination. The real summit today was giving our friemd Johnny Knoxville a fresh decade to enjoy thanks to the wonders of Junk Science.

ANNOUNCEMENTS: Haw Ridge in 51 weeks

COT: Jesus is looking for disciples, and they are not necessarily the super qualified

Las diferencias nos hacen mejores

AO: juco
Q: Shrubbery
PAX: 5K, Butterknife, Dart Gun, Guardrail, Love Shaq, Wanderer
FNGs: None
COUNT: 7
WARMUP:
– Seal claps x 11
– Over-head claps x 10
– Side straddle hops x 11
– Cherry pickers x 5
– Plank x 30 secs
– 30 secs of stretching

THE THANG:

Mosey to the new building.

We did a circuit around the new building and around the large pound. We had to stop at each entrance and perform diverse exercises listed below.

1) Dips/Box Jumps
2) Derkins/Toe Merkins
3) BBS
4) Squats
5) Lunges
6) Burpees
7) Heels to Heaven

We did three rounds, in the first one we did 10 reps of each exercise, 20 in the second and we barely finished the third one 😉 with 30 reps. After the first lap to the building we had to run around the large pond once, twice the second time and we did not complete a third try :joy:. After the long run, we did different exercises according to the number of reps in the round.

Jail break to the flag :shovelflag:.

MARY:
No time

ANNOUNCEMENTS:
JUCO recognized in Escape the Haw Ridge.
Pulpit AO.

COT:

We talked about how differences nurture our lives and enrich our perspective. Let’s pursue coping with differences and avoid criticisms since that is the easy way out.

“The one who eats everything must not treat with contempt the one who does not, and the one who does not eat everything must not judge the one who does, for God has accepted them”.

Romans 14:3

A Morning with Dr. Tabata, with Special Guest Jack Webb

AO: asylum-daybreak
Q: Choir Boy
PAX: Waffle House (Brady Greene), Lulu (Greg Huddy), Choir Boy, Lilydipper, Crawdad (Robbi Dickens), High Heels, Toretto
FNGs: None
COUNT: 7
WARMUP: Yep

THE THANG: Mosey to the rock pile at the gate for a Tabata of curls (8 rounds, 20 seconds on, 10 seconds off). Mosey to the playground to all my benches for a Tabata of box jumps. Fellowship mosey to the pavilion for a Tabata of table rows. Mosey to Crawdad’s yoga studio for a Tabata of LBCs. Mosey to the cloud at the playground for an intermission with special guest Jack Webb (1 merkin, 1 shoulder press, 2 merkins, 2 shoulder presses, 3 merkins, 3 shoulder presses, and so on until 10). Fellowship mosey back to the pavilion for a Tabata of dips. Fellowship mosey back to the rock pile at the gate for a Tabata of squats with a coupon. Mosey to the Coliseum for a photo op with the BSIA. Mosey to the main building and touch the door. Mosey back to the AO, which we diverted to the other parking lot where we park because the baseball crowd was moving in.

MARY: No time

ANNOUNCEMENTS: GTE event at the end of April

COT: Talked about perspective and looking at the positive, not the negative, even when (and especially when) the negative may be obvious and the positive may be hard to find.

Fun Farm Friday – Lightweight’s playground

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

THE THANG:
Circuit x 5:
Farmer Carry
Med. Ball Slams
Swings/rows
Battle Rope

Circuit × 2:
Overhead Carry
Wall Sit
Jump Rope
Lbc

MARY: no time

ANNOUNCEMENTS:
Haw Ridge tonight
Gte

COT: embrace the time

Better Together

AO: asylum-am
Q: P3
PAX: Grandslam, Sawdust, Cat Gut (Mike Davis), Bunny, Hands, Pac-man, Rainbow, Trotline (Britton Carver), Cinco (Scott McGuire), Waffle House (Brady Greene), Clipper (Ben McCurry), Love’s, Coolio (Greg Fox), Double Wide, pizzapizza
FNGs: None
COUNT: 16
WARMUP:

5 Burpees
5 Cherry Pickers
20 SSH
Carltons / Front swings / Michael Phelps
Front Arm Stretch / Triceps Stretch
20 jumps on the right foot / 20 on the left
15 Squat Jumps
Tie Fighters
5 Down / Up Dog

THE THANG:

Charging Station
Buddy One Starts on Trasport, Buddy Two Works at Station until Buddy One reaches next station, then Buddy Two Transports to next station while, Buddy One Bumps to next transport and station. Bump around the clock…

3 Rounds

6 o’clock – Burpees
Transport = Walking Lunge
3 o’clock – Wide Merkins
Transport = Frog Jumps
12 o’clock – CDD
Transport = Super Mario
9 o’clock = Diamond Merkins
Transport = Burnie

Mosey to cloud and find out from your buddy the best part about yesterday, the worst part, and something they are looking forward to (Rose, Bud, Thorn)

Pavilon:

Buddy One starts on Table Rows, Buddy Two mosey to Cloud and does 20 Superman’s. Come back and switch until we ran out of time.

MARY: Notta

ANNOUNCEMENTS:

HAW RIDGE TONIGHT!!

GTE Grow Ruck weekend of April 27th.

COT:

Matthew 18:20 – For where two or three gather in my name, there am I with them. We are meant to walk together. We share our joys, our struggles, and our hope with each other. Stay connected to your fellow men and women:)