F3 Knoxville

I dip You Dip We Dip

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Cinco (Scott McGuire), Charmin (John Willis), Love’s, Waffle House (Brady Greene), Code Brown, Cat Gut (Mike Davis), Double Wide, Foie Gras, Tropicana, Farley, Backflow (Wesley Hunt), Cosmo 2, Techmo
FNGs: None
COUNT: 14
WARMUP: rolling the joints. Mild sprints. Made Farley sign waiver of all claims, real or imagined

THE THANG: I Go….U Go..

Partner Q. Each couple does a round as a team, one working while one rests but every time you switch there a tandem sync exercise. Lap between rounds:

300 squats
Sync: 10 tandem big bois

200 merkins
Sync: 10 alt lunges

100 V ups
Sync: rockettes

Then an abbreviated version of Waxjob’s sliding scale of pain

MARY: Waffle House took us to the ATM. Had to force Charmin to give up his passcode (It was BOSCO). Unfortunately the ATM only spit out Guatemalan dollars

ANNOUNCEMENTS: my bad on the music snafu which shortened my playlist. I am betting no other AOQ in ‘Merica heard both Village People and Conway Twitty this morning

COT: what is your reputation? Does it line up with your beliefs?

Romans 14:21-23

Legs on Fire

AO: bigball
Q: Postman (Scott Colby)
PAX: G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), vanilla, Abort (Jeremy Loftis), Drive-thru (Mikel Towe), Wedding Singer, Passport (Ryan Matthews), BandE
FNGs: 1 BandE
COUNT: 9
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

DORA Heavy Day

AO: the-project
Q: Flying Dutchman
PAX: Biohack, Flying Dutchman, Mathlete, OBrother, Tom Tom, Patch Adam’s
FNGs: 1 Patch Adam’s
COUNT: 6
WARMUP:
Karate Jacks, Arm Circles, Willie Mays Hayes

THE THANG:
Mosey halfway to recruitment center.
25 Flutter kicks
Mosey rest of the way.
Dora-
One person does heavy excercise while partner bear crawls to pull-up bar, does 4 pull-ups and jogs back and then switch.
Exercises:
Curls
Thrusters
Bent rows
Shoulder press
Good mornings
Triceps press
The we all did Colt 45’s
Mosey back stop halfway and did Captain Thurkins
Mosey further and stop and do Mathletes core killer of 25 four count LBC’s, Freddy’s, and Flutters.
Mosey to behind Sr Center. 25 reverse rows, and squats.
Mosey to flag.

MARY:
Al Gore until time.
ANNOUNCEMENTS:
None, but named a new FNG. Patch Adam’s
COT:
Talked about courage, what it is and what is isn’t. Teddy Roosevelt said “Courage is not having the strength to go on, it is going on when you don’t have the strength.

The Quest for Halloween Decorations

AO: shamruck
Q: Mermaid
PAX: Eliza, Toretto, Mailbox, Anchorman, Ribbed, Dumpster Dive, Crawlspace, Mermaid
FNGs: None
COUNT: 8
We moved fast, and covered a lot of ground today. We were seeking Halloween Decorations with two specific stops in mind. We were 4 minutes late as a result, and did the COT on the fly during the last half mile.

COT Topic was about my daughter and critical thinking, as she was uncomfortable with a question in school. The paraphrase was something like why do we teach children religion, and the answer was that they are impressionable. She said that made her uncomfortable and we were able to have a great conversation about discernment, wisdom, truth, and religion.

Also 3 runners, Toretto, Mailbox, & Anchorman. 2 Dogs joined the ruckers, and I am sorry for the blurry pic.