F3 Knoxville

Letters! We get letters!

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Matlock (Bill Maddox), Cat Gut (Mike Davis), P3, Cinco (Scott McGuire), Aquafina, Double Wide, Rainbow, Cosmo 2, Hot Tub (John Muller), Waffle House (Brady Greene)
FNGs: None
COUNT: 10
52 SSH, nobody’s birthday, just your Q losing track of the count. Rice Krispies to loosen up the neck, then Shoulder Blasters to prepare us for what was to come.

We do recieve a high volume of mail here at F3, and because I am ineligible, unqualified, and/or unfit to hold any position of authority within the organization, they gave me the key to the mailbox. The big names in F3 – the Q Source Source, if you will – only have two directives: 1) be responsive to feedback, and 2) use indecipherable jargon. So that’s what we tried to do today.

Some exercises get requested; others are demanded. The Dark Webb gets neither, but unfortunately it was time to inflict it on the pax today. It’s like Rainbow’s Burpee Box but more monotonous. It’s like Jack Webb but soul crushing. They say comparison is the thief of joy, but actually the Dark Webb is.

There was some controversy as we passed by Skunk Hill on our way to Cardiac Hill. Yes, our correspondents are passionate about sliding down an ankle-twisting, knee-destroying hill, especially when dew and repetition are involved. But your humble scribe is just not man enough to lead us there. As Highlander taught us, there can be only one.

We wrung everything we could out of Cardiac and still made it back in time for some Aw Yeahs (miss you TRC/Crab legs ), the sight of which was deeply disturbing to Cosmo 2 and Hot Tub (John Muller). But hey – the pax gets what the pax writes in and asks for. If you don’t like it, you know where to send your correspondence.

Mark 2, a story about faith, an interesting one in terms of who has it and what kind of faith it is.

Prayers for Cinco and a new work situation.

Appreciate getting to be with you guys today.

[juco-rush] 123212321s

AO: juco-rush
Q: Butterknife
PAX: Erector, Trash Panda (JUCO), Natty, Mailbox, Tooth Fairy, Lt. Dan, Butterknife, Zippy
FNGs: None
COUNT: 8
WARMUP:
1 mileish

THE THANG:
Fartlek style workout. 123212321s.
1 min on with equal recovery time
2 min on with equal recovery time
3 min on with equal recovery time
Etc.

MARY:
Strides in the parking :parking: lot
Easy jog in

ANNOUNCEMENTS:
10 Year Convergence 11/8
Prerun 8a

COT:
juco

CMUs on the run

AO: asylum-am
Q: Hands
PAX: Tropicana, Grandslam, Hands, Matlock (Bill Maddox), P3, Waffle House (Brady Greene), TrampStamp
FNGs: None
COUNT: 7
WARMUP: SSH, froggy squats, parking space drills, tempo merkins, plank related moves

THE THANG: Carry your CMU to the toilet bowl on the hop. Did 3 exercises for 1 minute each, then ran for a bit. Repeated the cycle 2 more times with different exercises and running paths. Did a bonus set and then went back to the AO with weight on the hop.

MARY: In & Outs, dying cockroaches, O-rings, one legged reverse pickle pounders.

ANNOUNCEMENTS:

COT: Awesome to have Grandslam back in the mix and in the hunt. Tropicana was back after staring down the Spartan trifecta and laughing in its face.
As = while or similarly? (see the Lord’s Prayer)
What does prayer change? The person who prays, of course!

[virtuous-leadership-school] Q4.1 Sua Sponte Leader

AO: virtuous-leadership-school
Q: Borg
PAX: Mermaid, Baby Boomer, Borg
FNGs: None
COUNT: 3
WARMUP: Move under the admin porch overhand when the rain started. Prayer and stories of the week.

THE THANG: Sua Sponte Leader – You must learn to lead the man in your head, in order to lead others, therefore we discussed the following Quest-ment:
“If Sua Sponte Leadership is a natural reaction for a man, then he must continutally learn and practice (SAOF) how to lead from a foundation of love and service in order to mitigate how much time and energy is required for damage control resulting from his bad habits (Jester).”

MARY: She was cold, too.

COT: Prayer and AI picture by Baby Boomer.

[halls-otb] The Full Monty

AO: halls-otb
Q: Z-Pack
PAX: Frizzles, Douglas Hickman, Mountain Ice
FNGs: None
COUNT: 4
WARMUP:
SSH Windmills
Squat and Reach
OH Claps
Shoulder Taps
Raise the roof
Michael Phelps
Ring of Fire – Merkins

THE THANG:
The Full Monty is a full body CMU workout. There are 10 CMU exercises and 10 reps of each exercise. The exercises are:
1 – 3: Left, Right Plyo Merkins & Incline Merkins on the CMU – 30 reps total
4: Deadlift
5: Row
6: Goblet (CMU) Squat
7: Swing
8: Curls
9: Thrusters
10: Military Press
Between each of the CMU exercises alternate between 10 SSHs on a 4 count and bernie to a cone and back. We got in 2 rounds plus a little more. Between rounds 1 and 2 we did flutter kicks.
We used the dad joke button that Fixer gave me and listened to 80’s rock.

MARY: nope

ANNOUNCEMENTS:
– F3 Knoxville 10 Year Convergence
-GoRuck Tough and Basic November 14 & 15


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