F3 Knoxville

Return of Bubba and the Scooter Q

AO: bigball
Q: FixerUpper , Magic Mic (Jarrett Woodall), Wedding Singer
PAX: Soot, John Deere, Cecil the Scooter
FNGs: 1 Cecil the Scooter
COUNT: 5
WARMUP: SSH, tempo merkins, tempo squats, hamstring stretch, Michael Phelps

THE THANG: mosey to parking lot on Cumberland Ave near 11th St. where wedding singer, bubba, and Cecil are waiting.

Wedding Singer leads from his scooter
Tabata timer 42 seconds of exercise 8 seconds rest
1 leg merkins
Dips
Big boi sit-ups with CMU
Heels to heaven
Leg raises
CMU Overhead press
CMU curls
CMU tricep extension

Progression exercises
One round with CMU
One round with medicine ball
10 blockees
20 thrusters
30 squirrels

Magic Mic leads
11s merkins and big boi sit-ups

FixerUpper leads
Medicine ball bocce
2 teams, do a burpee and toss medicine ball. Closest toss to the cone wins
Losing team has to do an exercise of the winner’s choice

MARY: no
ANNOUNCEMENTS: GTE training 12/2 at asylum
COT: good to see wedding singer (and Bubba) back at F3 post foot surgery.
Word posted in channel already.

Tanning Bed Friday

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Aladdin, Choir Boy, I-Beam, Madoff (Daniel Hereford), Proton, School Zone (Michael Shope)
FNGs: None
COUNT: 6
WARMUP:

Burpees, et al

THE THANG:

3 10 minute EMOMs with a mosey between rounds

Round 1:
10 box jumps
10 deekins
5 dank jacks

Round 2:
10 squat jumps
10 v-ups

Round 3
10 hand release merkins
10 lunges

MARY:

Plank til 6:15

ANNOUNCEMENTS:

Go ruck at asylum daybreak coming up

COT:

Everything we have is a gift… be thankful
James 1:17
1 Cor 4:7
Romans 11:36
Matt 7:9-11

Coffee Ruck

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Postman (Scott Colby), john deere, none
FNGs: 1 none
COUNT: 4

WARMUP:
Park lap
THE THANG:
2.5 mile loop to Dunkin, then back through residential streets.
MARY:
no!
ANNOUNCEMENTS:
Quacken PM on Monday is changing to AM on November 20th
COT:
Start your day with coffee and some exercise 💪

Partner Workout

AO: juco
Q: Noodles
PAX: Butterknife, Guardrail, Wanderer, 5K, Booster, Lil’ Spice, Dart Gun, Stye (Hal Phillips), Windex, Fetch
FNGs: None
COUNT: 10
WARMUP: SSH, Hairy Rocket, MTN climbers, Merkins, windmill.

THE THANG:

AMRAP 20 (team of 2)
– 20 burpee pull-ups
– 1x PAX working out, 1x PAX holding plank. Switch until 20 reps completed as team
– Run down hill, 20x HR Merkins, Hold plank if not doing Merkins

AFAP: 50x blockees as a team

MARY:
ANNOUNCEMENTS: Lots of Thanksgiving Day runs, Happy Veterans Day!
COT: Psalm 103:2-5.
To be thankful meditate on how God in Christ has:
– Forgiven all of our sins
– Healed all our diseases (some now, completely later)
– Redeemed our lives from the pit
– Crowned us with His steadfast love and mercy
– Satisfied us with good

Come see my Knob

AO: asylum-am
Q: Fabio (Joe Hamilton)
PAX: Sawdust, Cat Gut (Mike Davis), Bunny, Jenner (Matt Pfeiffer), Econoline, Charmin (John Willis), Code Brown, TRC/Crab legs, Matlock (Bill Maddox), Rainbow, Dodgeball, P3 (Jordan Simmons), Cinco (Scott McGuire), WORM, Carni
FNGs: None
COUNT: 17

WARMUP: SSH, tie fighters
THE THANG: run up baby everest. run some more. at every other pole
10 squats
10 merkins
10 big bois
some rock work until @catgut cried uncle (#awkward)
partner Dora’s at (gulp) Everest
partner 1 run halfway up that accursed mount 5 bleeping times
partner 2 CDD, lunges, flutters, other stuff
bear crawl up the Knob named after me
down Picketts charge back to AO
MARY: ain’t nobody got no time for that
ANNOUNCEMENTS:
COT: if you are weary, lean into Him, . Read Thessalonians