F3 Knoxville

Burpees and the human soul

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Rainbow, Double Wide, Charmin (John Willis), P3, Cinco (Scott McGuire), Woodpecker, Cosmo 2, Hands, Hot Tub (John Muller), Bunny, Gibbler, Tecmo, Buttonfly
FNGs: None
COUNT: 14
49 SSH. Hangin in there like a hair in a biscuit.

The Burpee Buy-In: 50 burpees of 5 minutes, whichever comes first.

Indigenous peoples’ run up to the colisseum. Micro Barkleys with Casey Kasem style burpees and BBS. The numbers keep getting smaller, and the hits keep getting bigger.

Woodpecker sent a letter to the mailbox asking the age old question: how many burpees does it take to perfect the human soul? It’s a good question, and I wish I could take a nap this morning.

COT: You have to live with your mind every day for the rest of your life. Make it a mind you want to live with. You choose what to fill it with.

Heavy Day at the Equalizer

AO: the-equalizer
Q: Ribbed
PAX: Tonka, Stripped, Bookman, Unibráu (Nick Robinson), Smithers, Cheney, Ribbed, Utah
FNGs: None
COUNT: 8
WARMUP: squats and toe touches

THE THANG: put on our bags and sandbags and walk to the flagpole
EMOM exercises 20 count with a little rucking around the track ~8th time through the EMOM we stop and take one lap with the weights
-Curls
-Side extensions standing
-merkens
-squats
-shoulder taps

MARY: mosey back to the AO for a little stretching

ANNOUNCEMENTS: the nude was talked about

COT: –Ephesians 3:1-6

Simmons part Deux

AO: brickyard
Q: Simmons
PAX: Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gmail, Gordie
FNGs: None
COUNT: 5
WARMUP:SSH, cherry pickers, toy soldiers, tempo squats, LBAC, OHC

THE THANG: FLORA
Partner up with CMU
Merkins times 100 x 10 in partner holding a plank
200 big boys by 20 partner leg 6 inch off the ground
300 squats by 25 partner to hold the squat
400 CMU swings by 25 partner run
500 sides straddle hops by 50 partner overhead CMU hold

MARY: no time

ANNOUNCEMENTS:Hardship Hill coming up on Monday

COT: 1 Timothy 4:8
For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.
Paul compares physical training for an athlete with spiritual training for godliness. He states that physical conditioning is of some importance, but is less important than a godly life. The reason godliness is more important than physical fitness is due to its eternal value.
We spend 45 minutes on physical training and only a couple minutes on the COT. We should be working on our spiritual training harder than or physical training.

Keep on running

AO: asylum-am
Q: Cosmo 2 , Hot Tub (John Muller)
PAX: Cosmo 2, Hot Tub (John Muller)
FNGs: None
COUNT: 2
WARMUP: none. We are old.

THE THANG: 5 miles.

MARY: little bit with Hands

ANNOUNCEMENTS:

COT: refer to the legend Hands