F3 Knoxville

Tag: Bunny

Coach Dunn again

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: Waffle House (Brady Greene), Tropicana, Sawdust, Gibbler, Cinco (Scott McGuire), Code Brown, Fabio (Joe Hamilton), Bunny, Doublewide (David Schwall), Charmin (John Willis), Cat Gut (Mike Davis), Love’s, Grandslam (Trey Leake), Clipper (Ben McCurry), p-nut, P3, Matlock (Bill Maddox), Wham-o (Charlie Greene), Bryson L – jilted , Trotline
FNGs: 2 Bryson L – jilted , Trotline
COUNT: 22

WARMUP: happy groins, SSH x 20 , hurdle stretch, cherry pickers
THE THANG: 10 merkins then went up Route 66 hill with 5 burpees, R&R 5 times and added 20 BB, 30 squats, and 10 dive bombers

To cloud with set of 7s – box jumps and table pull ups.

Grabbed a heavy rock and then 10 curls, 10 thrusters, and lap around parking lot carrying rock – R&R 5 times.
MARY:
ANNOUNCEMENTS:
COT: Please keep praying for Jordan and Keith Barber . Also shared James Clear Newsletter: jamesclear.com/3-2-1/february-15-2024

Island vacation

AO: asylum-am
Q: Hands
PAX: Cat Gut (Mike Davis), Hands, Waffle House (Brady Greene), Double Wide, P3, Bunny, Dung Beetle, Love’s, p-nut, Grandslam (Trey Leake), Pac-man, F3 Pluto ( Hugh Nystrom), Fabio (Joe Hamilton), Rainbow, Gray Cup, Trot Line
FNGs: None
COUNT: 16
WARMUP: SSH, Froggy Squats, Tie Fighters, Tempo Merkins, TN Rocking Chairs
THE THANG: We travelers to the islands. Did a suicide ladder of various exercises and modes of transport. We ran, bear crawled, broad jumped, Super Mario’d, and hopped. Exercises were 10 reps of Merkins, jump squats, BBS, CDD, Iron Mikes, Supermans, dips. Didn’t get to the last 3 islands.
MARY: Gas pumpers
ANNOUNCEMENTS:
COT: You can do all things through and with Christ, so invite him into your life and especially those things you struggle with. Tell a brother the same, it may transform his life hearing it from you (compared to him reading it or being aware of this verse). Prayed especially for @Fabio, @Tiki, Brandon, Kim.

CMUsday on a Wednesday

AO: asylum-am
Q: Gibbler
PAX: Cinco (Scott McGuire), Double Wide, Charmin (John Willis), Cosmo 2, Matlock (Bill Maddox), Pac-man, Rainbow, Hands, Waffle House (Brady Greene), Cat Gut (Mike Davis), Gibbler, Tropicana, Bunny, Hot Tub (John Muller), @grandslam
FNGs: None
COUNT: 15
WARMUP: usual with cherry pickers tie fighters and Tennessee rocking chairs
THE THANG: 15 exercises mostly with a CMU. We listened to @Charmin complain about how the Q would appear on Strava. Cosmo 2 and @Bunny teamed up for pickle pounders.
MARY: no time
ANNOUNCEMENTS:
COT:

The Marty McFly fade

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Matlock (Bill Maddox), Bunny, TRC/Crab legs, Waffle House (Brady Greene), Cinco (Scott McGuire), Mailbox, Pac-man, Rainbow, Double Wide, Hands, Tropicana, Gibbler, Love’s, WORM, G-6 (Rick Kuhlman), p-nut, Newton, Wham-O, Trotline
FNGs: None
COUNT: 19
First things first, G-6 himself posted at Asylum this morning, that’s an entire backblast right there. P-nut showing up made it even more historic, so unFNGs Wham-O and Trotline were given a remarkable first time back.

Opening the mailbag: SSH, BSIA, Shoulder Blasters.

A letter from the PAX introduced a tear in the very fabric of the space-time-first-F continuum. How can you grant a request to deny all requests? Your Q was so perplexed that he left the music at the lightpole and we did many Happy Burpees accompanied only by the silence of our deep pondering.

The last hill sprint almost got some merlot out of Wham-O but he took a knee and saved the grounds crew a cleanup.

Matthew 9:2-7. Frederich Buechner, Wishful Thinking: “It is about as hard to absolve yourself of your own guilt as it is to sit in your own lap.”

Parking Lot Shopping Cart

AO: asylum-am
Q: Rainbow
PAX: Bunny, Cinco (Scott McGuire), Double Wide, Tropicana, TRC/Crab legs, Rainbow, P3, Fabio (Joe Hamilton), Waffle House (Brady Greene), Econoline, Grandslam (Trey Leake)
FNGs: None
COUNT: 11
WARMUP: 20 SSH on 4ct the. Mosey to corner of parking lot for 10 tempo merkins, butt kickers to next corner for 10 4ct plank jacks, mosey to next for windmills, toy soldier hybrid to next corner for 10 tie fighters each leg

THE THANG: 4 corners 5 minute timer. 1 exercise at each corner. 20 reps. Rinse and repeat for 5 minutes.
Round 1 and 2 exercises Merkins, Plank Jacks, SSH, Imperial Walkers
After 5 minutes meet at baby Everest for multiple trips up with 5 jump squats at top
Round 3 exercises Dry Docks, LBC, Rocky B’s, Bobby Hurley
Run Everest again

After that head to pavilion for 7 minute ab shred workout. 1 min each of dollys, flutters, gas pumpers, LBC, Big boys, right crunch, left crunch
MARY: nope
ANNOUNCEMENTS:
COT:talked about putting your shopping cart away when you’re done shopping. Do the small things right and don’t get lazy or cut corners