F3 Knoxville

Tag: Bunny

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

Lucy Taylor Davis

AO: asylum-am
Q: Rainbow
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), P3, Bunny, Pac-man, Farley, Cosmo 2
FNGs: None
COUNT: 8
In honor of Cat Gut (Mike Davis) new granddaughter this workout was named the Lucy Taylor Davis. Welcome to the world Lucy. To make you proud we started with:
25 SSh on the 4 count
Tie Fighters
Some Windmills and Cherry pickers
Tempo merkins led to Rocky B’s a few times on the curb then on the mosey…

Mosey to the Big O for a partner workout. AMRAP of an exercise while partner ran the O. Switch out. Exercises were step ups, incline merkins, dips, and flutters. When everyone finished mosey to Circus Maximus…
At circus Maximus 4 cones were set up all along the circle. 10 exercises at each cone. 3 rounds. Exercises were merkins, squats, dry docks, 4ct LBCs. Mosey to bottom of baby Everest for 10 jump squats at bottom and 10 reverse lunges at top. Back to AO

2 minutes for stretches.

Discussed in BOM how important starting our day in prayer and fellowship was. How F3 sets us up perfectly to do that every morning. Cited Bonhoeffer

Full Circle

AO: asylum-am
Q: Gibbler
PAX: Hot Tub (John Muller), Matlock (Bill Maddox), Bunny, Tropicana, Cinco (Scott McGuire), Gibbler, Love’s, P3, Rainbow, TRC/Crab legs, Waffle House (Brady Greene)
FNGs: None
COUNT: 11
WARMUP: merkins and squats and ssh

THE THANG: mosey up baby Everest and do alternating light poles with 5 merkins and squats to bottom of Everest to pickle ball courts with 4 corners of merkins picklepounders dry docks and froggy squats for Hands. Back to the AO to avoid a Q fail

MARY: nope nada zip

ANNOUNCEMENTS: haw ridge 3/28

COT: psalm 100