F3 Knoxville

Double nickels

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Lightweight, Einstein, Pew-pew, Mahoney
FNGs: None
COUNT: 7
WARMUP:
Yes

THE THANG:
Rounds of 55. Do exercise x 10, then run to end destination, do same exercise x9, then back to start, x8……continue until you’ve worked down to 1.

R1. parking curb merkins
R2. American hammers 4-ct
R3. Step ups
R4. Easy ups / rail rows
R5. Jump squats

MARY:
LBC cash out

ANNOUNCEMENTS:

COT:

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate, only love can do that.” —Martin Luther King, Jr.

“You are the salt of the earth, but if salt has lost its taste, how shall its saltiness be restored? It is no longer good for anything except to be thrown out and trampled under people’s feet. “You are the light of the world. A city set on a hill cannot be hidden. Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.
‭‭Matthew‬ ‭5‬:‭13‬-‭16‬ ‭ESV‬‬

Cardinal VQ, 2 years later

AO: thequacken
Q: FixerUpper
PAX: Herbie, Natty, Wedding Singer, DoorKicker (Jud), Z-Pack
FNGs: None
COUNT: 6
WARMUP:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks Double Count
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20 Sec. Samson Hold
PHELPS it out
10 Willie Mayes Hayes

THE THANG:
Round 1: 5 of everything
-Burpees followed by a moment of silence for Cardinal.
-Big Boys
-Heels to Heaven
-Run roughly 100 yards and repeat

Round 2: 10 of everything
-Burpees
-Little Baby Crunches
-Mt. Climbers Double Count
-Run 100 yards and repeat

Round 3: 15 of everything
-Burpees
-Air Squats
-Freddy Mercury
-Run 100 yards and repeat

Round 4:
-20 Burpees
-Run 100 yards and repeat

Having completed 4 rounds, we started again at Round 1.

MARY:
Nope

ANNOUNCEMENTS:

COT:
To quote Brad Paisley, there is a last time for everything – last F3 workout, last time seeing your mom, last burpee. For Cardinal, his last burpees were right at the beginning of this workout, 2 years ago.

We just don’t know when that last time will be.

If that is the case, then we should make the most of the time we have, love those around us, forgive freely, work hard, and be thankful for all the days that we have been given.

Prayer for a few requests. SYITG next time. :cardinal:

73’ Dolphins Beatdown

AO: bigball
Q: vanilla
PAX: Steak Knives (F3 Cape Fear), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 3
WARMUP: SSH, Squat/Reach, Hillbilly, Seal clap, overhead clap, Willy Mays Hayes

THE THANG:
Mosey to Amphitheater

Start w/ first set, run stairs to top for 7 rows. Add a set each trip until all 10 are done.

17 LBC
17 Mountain Climbers (4 count)
17 Dips
17 Squats
17 Freddy Mercury (4 count)
17 HR Merkins
17 BBSU
17 Shoulder Taps (L/R 1)
17 Crunchy Frogs
17 Burpees

MARY: not needed

ANNOUNCEMENTS: Steak Knives (F3 Cape Fear) travels

COT: Today was the anniversary of the 73 Dolphins Super Bowl VII, the only perfect season in NFL history. Perfection is a myth that leads to disappointment if we expect in our lives or in others. Embrace the imperfect and strive to find the silver lining.

Ice Blocks

AO: dogpound
Q: Lightweight
PAX: Aladdin, Bartman, Bunches, Earmuffs (Dan Studt), Mayberry, Pew-pew, Mahoney, Einstein
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Cold

AO: shamruck
Q: Eliza
PAX: slappy, Mermaid, Dumpster Dive, Eliza
FNGs: None
COUNT: 4
It was very cold. And icy. We kept it at shamrock for the entire time and spoke of our times in Vegas.