F3 Knoxville

Tag: Bunny

St. Patty’s Day Beatdown

AO: asylum-am
Q: P3
PAX: Backflow (Wesley Hunt), Cinco (Scott McGuire), Bunny, Love’s, Double Wide
FNGs: None
COUNT: 6
WARMUP:

5 EAAASSYYY Up/Downs
20 SSH
Hands agility drill
Cherry Pickers
Tie Fighters
Runners Stretch
Tempo Merkins
Tempo Squats

THE THANG:
Poets Amphitheatre

Partner 1
1X through and run to switch with partner 2

5 up/down tuck jumps – bottom
15 Dirkins – Tier 1
15 Irkins – Tier 2
15 Up/downs – Tier 3

New Playground Pavilon
Partner 2
AMRAP
– 15 table rows
– 15 squat jumps
– 15 CDD

Each partner visits the amphitheater 2X

Mosey to roundabout, do 3 Cherry Pickers

Mosey to steps of the Asylum

Partner 1
12 o’clock – 20 Big Bois
3 o’clock – 20 2-count American Hammers
6 o’clock – 20 Superman’s
9 o’clock – 20 V-ups

Partner 2
Run down and back up Everest,

Q fail, only time for first group to make a run at Everest. group two experienced some St. Pattys day luck and seemed unsurprisingly grateful.

MARY: Sprinted down from the overlook to meet the ruckers if that counts

ANNOUNCEMENTS:

HAW RIDGE!!! Matlock (Bill Maddox) Hard Committed to joining the team

COT:

Spoke about Trust as it relates to Leadership.

Can’t have leadership without Trust.

Unhealthy Trust – given too quickly. Oversharing. You have to do the same thing. If you don’t. You are bad.

Unhealthy distrust – no matter how much equity built. Never trust anyone. Chronic distrust cannot lead. People do not feel safe around people who do not trust them.

Healthy Trust – trust but verify. Benefit of the doubt. Give them the opportunity to build trust. Give 20% and let them build to 100%. Willing to give more if consistent.

3 components of trust:

1.) character – can I trust you with my wife, my life, and my wallet

2. Responsibilities/commitments – you do what you say you are going to do.

3.) care and compassion – no trust if you don’t care about people. Relationships is the glue that builds trust. All four generations respond well to respect.

Paul Newman’s Sourdough Pepperoni Pizza

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Abacus, Unibráu (Nick Robinson), Tropicana, Sawdust, Cinco (Scott McGuire), Farley, Bunny, Hands, Rainbow, Cat Gut (Mike Davis), P3, Double Wide, Love’s, Hot Tub (John Muller), Newton
FNGs: None
COUNT: 16
Matlock (Bill Maddox) was kind enough to share the Q this morning as he and Gene Steratore bought Dick Vitale’s breakfast at Denny’s this morning in preparation for next week’s Bracket Q. Don’t get caught not knowing what Lipscpmb’s mascot is!

Great having Unibráu (Nick Robinson)and the legendary Abacus back out with us.

7 Motivators, some stretching, and we moseyed. We’re all bulletproof until 2035, thank you junk science, and then halfway through getting our shoulders blasted, our buddy Bob led us in some paper/rock/scissors. Bob’s a real one.

My goal was to channel my inner Double Wide and do some sprinting but all too soon I realized it’s Cinco (Scott McGuire) who is uncatchable and P3 who you can’t even see, he runs so far ahead. We have some impressive sprinters among us.

We wandered over to the cloud and your Q’s personal policy is to do whatever Cat Gut (Mike Davis) says. So we went all the way to the Dark Webb. It’s a long journey. I actually thought the Dark Webb would make even Hot Tub (John Muller) be out of breath but I heard him talking about hot tubs, which makes me think we need to have a Q where we can only mumblechatter about what we’re named after.

Some Pavalon work and back to the AO for the Friday main event (cashing out of course) and we were all ready for the weekend.

Tour de Fun

AO: asylum-am
Q: Gibbler
PAX: Fabio (Joe Hamilton), Matlock (Bill Maddox), Tropicana, Hot Tub (John Muller), Bunny, Hands, Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Gibbler, Kentucky, Love’s, Waffle House (Brady Greene), @Newton, @Archie, @Possum, @Backflow
FNGs: None
COUNT: 17
WARMUP: SSH and tempo squats and merkins and Grady corn and TN rocking chair with a mosey

THE THANG:
After getting over the disappointment of not having a Love’s Q we settled into the normal complaining.

Pickleball steps with merkins and dry docks and bear crawls down the steps. 3 rounds of fun

Turf baseball field for burps at each base and home plate with step ups and dips. 3 rounds of fun

Soccer field for shoulder taps and froggy squats on either side. 3 rounds of fun Soccer field

Junk science of sprinting 2x across the field. Adds years to your life. It’s science and can’t be denied.

MARY: mixed in after each station

ANNOUNCEMENTS: happy birthday Hands. Haw Ridge and Spring Break

COT: if you want to go fast go alone. If you want to go far go together.

Battle Buddy Pavilon andCore Work

AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Cinco (Scott McGuire), Love’s, Double Wide, Kentucky, Archie, Bunny, Tropicana, Newton
FNGs: None
COUNT: 10
WARMUP:

SSH
Hands Agility Drills
Cherry Pickers
Rockettes
BBQ Squats
Runners Stretch
Tempo Merkins
Michael Phelps
Front Swings
Carltons

THE THANG:

Marble Pavilon

Partner 1
10 2-count Iron Mikes
10 Dirkins
10 Irkins
10 Up/downs

Run back to Rustic Pavilon and switch with Parter 2

Rustic Pavilon
Partner 2

AMRAP
– 15 table rows
– 20 Froggy Squats
– 30 Toe Merkins (10 each direction)

Each partner completed two rounds

Mosey to bottom of Baby Everest

Partner one sprints to top and moseys back down to switch with partner two

Partner two starts AMRAP each round:

Round 1 = Big Bois
Round 2 = American Hammers
Round 3 = Supermans
Round 4 = V-ups

MARY: Notta

ANNOUNCEMENTS:

Haw Ridge on the 28th!! Sign up on the spreadsheet! Our Team name is the Lobotomites courtesy Tropicana

COT:

Spoke about Mental health. Call for awareness to be there for one another and to recognize when someone is in need of help, but may not know how to ask for it. It is important for us to stay connected with one another and not let our souls slip into isolation.

Romans 8:38-39 – “For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.”
:small_blue_diamond: No matter what we face—including mental health struggles—God’s love remains constant.

3 rounds of 3 rounds

AO: asylum-am
Q: Gibbler
PAX: Matlock (Bill Maddox), Tropicana, P3, Bunny, Cat Gut (Mike Davis), Hands, Hot Tub (John Muller), Cinco (Scott McGuire), Double Wide, Gibbler, TRC/Crab legs, @Newton
FNGs: None
COUNT: 12
WARMUP: tie fighters and squat and merkins

THE THANG: mosey to oval for a variety of merkins, squats and abs with running to a fantastic destination for up downs and dealers choice at muscle beach and finish with squat suicides.

MARY: mixed in with everything else

ANNOUNCEMENTS: haw ridge and brolunch with Matlock (Bill Maddox)buying become loves us so much. Prayers for Hands family.

COT: God is working in and around us even though we lack the big picture. Come back tomorrow