F3 Knoxville

10 Centers for 20 men

AO: brickyard
Q: Spellcheck
PAX: Appleseed, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gmail, Gordie, Lizzy, Natty, Spellcheck, DUCKHUNT2005, Strings, Bruce Lee,
FNGs: None
COUNT: 11
WARMUP:
Oil cans for Herbie, cherry pickers, toy, soldiers, Tennessee rocking chairs, Thai fighters, tempo Merkens, tempo squats.
Boogaloop

THE THANG:
1 minute AMRAP Timer
1. Flutter Kicks / LBC’
2. CMU pulls
3. Mucho Lego / Imperial walkers
4. Medicine ball partner Big boys
5. Pull-ups / Merkins
6. Sandbag press and throw
7. J Lo’s / Mountain climbers
8. Medicine ball partner squat press throw
9. Triple threat squats / American hammers
10. Blockies
Boogaloop
30 sec AMRAP Timer
1. step ups
2. Bear crawl 1-5-10 merkins (repeat)
3. Cactus jump squats
4. Bear crawl 1-5-10 merkins (repeat)
5. Wall sit
6. Bear crawl 10 merkins (repeat)
Boogaloop
Repeat x 2

MARY:
Flutter kicks, Freddie Mercury’s, Australian snow angels, J Lo’s, American hammers.

ANNOUNCEMENTS:
Convergence & bro Olympics

COT:
“If “ you do these things you may become
“a man” but not a Godly man.

“If” by Rudyard Kipling
https://www.youtube.com/watch?v=sqOgyNfHl1U

1 Corinthians 13
If “Godly men” do all these things without LOVE they have just wasted their time.

https://www.youtube.com/watch?v=e4jV1fxcHuE

For the Stats

AO: asylum-daybreak
Q: Choir Boy , Crawdad (Robbi Dickens)
PAX: Snaggletooth (Elijah Tafao), Honeydew, Farley, Pac-man, Wanderer, Butterknife, Choir Boy, Crawdad (Robbi Dickens), Dain Bramage (Will Olson), lebowski, Lulu (Greg Huddy), Mermaid, Mr Jinxy, Pele (Jon Lindberg), Pusher, Snitch (Cory Beilharz ), Steam, Swimmies (Nathan Chesney), Veggie (Rylen Huddy), Waffle House (Brady Greene), Right Said from Nashville and Chum Bucket from Illinois
FNGs: None
COUNT: 22
Stuff was done. See post by Crawdad above :point_up_2: because apparently Crawdad has not learned how to do a formal backblast in slack. First half by me, and the second have by Crawdad, who delivered two messages in the COT:

1. You can’t change your life without changing something that you do everyday.
2. If you come out and enjoy the BSIA, then you should be Qing 1-2 times per year, at a minimum.

Convergence next week, or, as Crawdad called it, a “Brovergence.” Crawdad will be there as a “Brovirgin.” I will not be there because my kids have a swim meet. Enjoy and don’t get hurt. It should help that the sun will be up at 7:00 since it is after the time change.

Ruck around, Find out.

AO: thequacken
Q: Gmail
PAX: FixerUpper, Z-Pack, Pushback
FNGs: None
COUNT: 5
WARMUP:
Imperial Walkers
THE THANG:
Lap around FC park.
march to Central
few sets of merkins/ dips before a few stadium climbs
march back to AO
ANNOUNCEMENTS:
Brolympics Nov 16
COT:
“If you Cannot embrace the pain of learning but must have instant gratification, you forfeit the greatest rewards in life” John Piper

Got The Led Out

AO: the-equalizer
Q: Bookman
PAX: Stripped, Smithers, Ice Cold, Cheney, Bookman
FNGs: None
COUNT: 5
WARMUP: SSHs, LBACs, Cherry Pickers, Mosey to Splashpad

THE THANG:

Tumblin Dice

Burpees in the middle
XYs, Catalina Wine Mixers, The Bruce’s or The Caits, Dead Bugs, Upper Deckers on the outside

Roll the dice and use that number for the amount of reps at each station, always coming back to the middle after each outside exercise

Pax was nervous Q would make them do double the number of burpees in the middle. Like Danny Glover in Lethal Weapon, Q is too old for that ish.

We listened to Physical Graffiti.

MARY: none

ANNOUNCEMENTS: 11/16 convergence

COT: practice gratitude every day, even in the hardest of times

The Little Things

AO: asylum-am
Q: Charmin (John Willis)
PAX: Backflow (Wesley Hunt), Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Code Brown, Cosmo 2, Farley, Gibbler, Love’s, Matlock (Bill Maddox), P3, Pac-man, Patty Melt (Parker Greene), Sawdust, Waffle House (Brady Greene), Kentucky, Breaststroke (Will Duncan), Tecmo, Shotgun, Newton, White Belt
FNGs: None
COUNT: 22
WARMUP: SSH, Abe Vagodas, Tempo Merkins, lap @ the AO, ISWs

THE THANG:
Mosey to Circus Maximus for 25s with partner running (Merkins and BBS)

Mosey to loop at the dock for bump drill with stations of squats, merkins and BBS

Mosey to Cardiac with 25s of Carolina Dry Docks and Iron Mikes, at each stop, with a Bernie up the to the first curve.

Mosey back to the AO

MARY: no time.

ANNOUNCEMENTS: 2nd F lunch at Dead End BBQ

COT: take time to notice the beauty in the mundane. Say hi to a stranger. Wave to someone. Slow down and pay attention to the world around you. As Kurt Vonnegut says, we’re dancing animals.