F3 Knoxville

Tag: Bunny

Pavilion Jumping AMRAP

AO: asylum-am
Q: Fabio (Joe Hamilton)
PAX: Cinco (Scott McGuire), Rainbow, Hands, Fabio (Joe Hamilton), Matlock (Bill Maddox), Cat Gut (Mike Davis), Love’s, P3, TRC/Crab legs, Pac-man, Tropicana, Double Wide, Waffle House (Brady Greene), Bunny, Clipper (Ben McCurry), Tunnels, PizzaPizza
FNGs: None
COUNT: 18

WARMUP:

At the Pabalon
Side Stratal Hops
Tie fighters
Cherry pickers
BBQ Squats

THE THANG:

Count off to three

Mosey to new pavilion with 1s carrying CMUs
2s mosey to Chapel pavilion
3s mosey around circus Maximus and bump 1s

AMRAP at each pavilion with group mosey between pavilions to bump group

New Pavilion exercises
Front raises
Squat thrusters
Tricep extension
Rows
Overhead press
Calf raises
Curls
Squats

Chapel Pavilion exercises
Monkey Humpers
Hello Dolly
Mountain Climbers
Pice pounders
Lunges
BBS
Iron Mikes
Flutter kicks

Mosey back to Pabalon for COT

COT:

James 1:2-4
Remember that during all the blessing God provides there will be times of trial and that we can trust God to see us through those situations

10 Things That Take Zero Talent

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: p-nut, Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Coolio (Greg Fox), Double Wide, Fabio (Joe Hamilton), Gibbler, Love’s, Matlock (Bill Maddox), My Precious (Hunter Dance), P3, Pac-man, Rainbow, Sawdust, Waffle House (Brady Greene), Wham-o (Charlie Greene), Woodpecker, 0
FNGs: 1 0
COUNT: 25

WARMUP:

Side Stratal Hops
Stretching
3/4 Mile Run
Up Everest Once

THE THANG:

Round 1

Calf Raises
Jump Squats
Run (Bump Next Group)
3 Times

Round 2

10 Pull-ups
25 Merkins
20 Big Boy Sit Ups
3 Times

Round 3

4-50 yd Sprints
Hello Dolly’s
Switch with partner

MARY:

Canoeing with Cat Gut!!!

ANNOUNCEMENTS:

COT:

Determination / Perseverance

The operational definition of determination is “purposing to accomplish God’s goals in God’s time regardless of the opposition.” Determination is having the resolve to know God’s will and the follow-through to do it, undeterred by competing desires, distractions, or resistance.

10 Things That Take Zero Talent but do take Determination & Perserverance

1. Being on time.
2. Work Ethic
3. Effort
4. Body Language
5. Energy
6. Attitude
7. Passion
8. Being Coachable
9. Doing Extra
10. Being Prepared

Twelve Rounds with the Champ

AO: asylum-am
Q: p-nut
PAX: Waffle House (Brady Greene), carverbritton77, Crawdad (Robbi Dickens), Rainbow, F3 Pluto ( Hugh Nystrom), P3, p-nut, Cap’n Crunch (Ted Ancelet), Matchmaker, Cowlick, Pizza-Pizza, clipper, breathstroke, Tropicana, Crablegs, Detention, Dimples, Edit, Sawdust, Ghostbuster, Bunny, Doublewide, Toto, Cinco, Hacker, QVC, Jilted, Wham-O
FNGs: None
COUNT: 28

WARMUP:
SSH, Cherry Pickers, Imperial Walkers, Self Huggers, BAC, BAC reverse, mosey uphill (10 four-count shoulder taps), mosey back
THE THANG:
12 Rounds around the AO with:
12 Merkins at corner one, 12 air squats at corner two, 12 four-count shoulder taps at corner three and 12 jump squats at corner four. Rinse and repeat with descending reps with each round (11, 10, 9, etc)

Partner up with a battle buddy:
200 uppercuts with a coupon; alternating strength work w/ one partner while the buddy sprints across the parking lot.

Mosey up the hill (10 merkins at the top); mosey back

200 overhead presses with coupons; one lifting and one running

MARY:
Hello Dolly
Scissor kicks
Bicycles
Hamstring/calf stretching
ANNOUNCEMENTS:
Please pray for a fellow F3 brother from NC that just lost his wife
COT:
Psalm 119:105. Keep in the Word and drive out the darkness.

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.