F3 Knoxville

Tag: Cat Gut (Mike Davis)

EMOM & Thunder

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AO: asylum-am
Q: Double Wide
PAX: P3, Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Farley, Gibbler, Hands, Love’s, Matlock (Bill Maddox), TRC/Crab legs, Waffle House (Brady Greene), Tropicana
FNGs: None
COUNT: 12
WARMUP:
SSH, Big arm circs, side lunges, tempo mercs and squats, balboas, jogging the lot then sprinting the lot.
THE THANG:
1st EMOM: 4 mins with 10 to 12 burpees
Then lap up Baby Everest
Superman’s, LBC’s, Scuba Steve’s all in cadence
2nd EMOM: 4 mins with 4 to 6 Mountain Man Makers
Lap up Baby Everest
Bonus: Thunderstruck Burpees
MARY:
No time available due to shushing Gibbler
ANNOUNCEMENTS:

COT:
Stop procrastinating and be more intentional

Climbing P3’s Ladder

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Waffle House (Brady Greene), Backflow (Wesley Hunt), Matlock (Bill Maddox), Pac-man, Cinco (Scott McGuire), F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 8
WARMUP:

5 Easy up/downs
*Pause for Disclaimer*
20 SSH
Lap around the Pavilon
Rockettes
Tie Fighters
Runners Stretch
Shoulder warm up – MPs, Front Swings, Carltons
BBQ Squats
Tempo Merkins

THE THANG:

Mosey around Pavilon to last corner and lunge back length of Pavilon.

5 up/downs
Repeat Pavilon lap above, except bear crawl last length

5 up/downs
10 Dirkins
repeat lap, burpee broad jump back

5 up/downs
10 Drikins
10 table Rows
Repeat lap, lunge back

5 up/downs
10 Dirkins
10 table rows
15 big Bois
repeat lap, bear crawl back

5 up/downs
10 Dirkins
10 table rows
15 big Bois
10 irkins
Repeat lap, burpee broad jump back

5 up/downs
10 Dirkins
10 table rows
15 Big Bois
10 Irkins
20 Air Squats
Repeat lap, lunge back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
Repeat lap, bear crawl back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
20 Superman’s
Repeat lap, burpee broad jump back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
20 Superman’s
15 Dips
Repeat lap, lunge back

MARY: Notta

ANNOUNCEMENTS:

Hardship Hill
Talked about the unfortunate timing of the Vols/Wildcats game during EFHR

COT:

Discipline is choosing between what you want now and what you want most – Abe Lincoln

True happiness does not always equate to fun or easy

“The secret of happiness is not in doing what one likes, but in liking what one does.” – James M. Barrie

A Friday Photo Finish

AO: asylum-am
Q: Sawdust
PAX: Snitch (Cory Beilharz ), Double Wide, Hands, Cat Gut (Mike Davis), Matlock (Bill Maddox), Rainbow, Farley, Tropicana
FNGs: None
COUNT: 9
WARMUP:
– SSH
– Stretching
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings
– Burpees (until the PAX confirmed they were warm)

THE THANG:
– Stage I:
– 10 Squats at the Base of Baby Everest
– Run to the Summit of Baby Everest
– 1 Manmaker
– 1 Lt. Dan
– Stage II:
– Mosey to the intersection leading to the Overlook
– 10 Big Boy Sit-Ups
– Mosey off-road to a spot the Q led
– Stage III:
– Light Pole Pictionary
– Worked from the center of the pathway at the selected light pole.
– Performed the exercise on the card and ran to the next light pole.
– Performed that exercise and ran the way we came to the light pole on the other side of the first light pole.
– Rinse & repeated until the Q moved the PAX back to the AO.

MARY:
– Dante’s Core (Don’t Put Your Feet on the Ground)
– Hollow Rocks
– V-Ups
– Gas Pumpers
– 30 Second Hold

ANNOUNCEMENTS:
– Escape from Haw Ridge
– Hardship Hill

COT: Recited an old native folk tale “The Wolf You Feed”. Remember there are two wolves constantly at war inside you. One is good, generous & kind. The other is mean, greedy & angry. The one feed, will be the one to win.

and the national champion is….

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Sawdust, Tropicana, Hands, Cat Gut (Mike Davis), Farley, P3, Backflow (Wesley Hunt), Rainbow, Snitch (Cory Beilharz ), Love’s, Double Wide
FNGs: None
COUNT: 12
WARMUP:cbs music. 5 motivators. Lap around lot

THE THANG:

Each HIM drew a team and a seed. Divided up into 4 pods and headed to sub regional
Each HIM could reduce the burpees of each pod by naming either the nickname, Coach or player from his school
Spoiler: NCAA trivia is NOT the Pax’ bailiwick

Seeds 13-16. Denver
Scale the Rocky Mountain (baby Everest) and run down Route 66 to the next pod to bump the next group

Seeds 9-12. Providence. Like the Cloud, Providence is cold, smelly, weird. And can’t grow real grass
AMRAP of big bois, step ups, and flutters until bumped to

Seeds 5-8. Milwaukee..after running arm in arm like Laverne and Shirley to the PAV…the Pax picked a wheel of cheese (coupon) for an AMRAP of curls, table rows and derkins before being bumped to

Seeds 1-4. Lexington. The nicest region. Just like highly trained thoroughbreds we worked on legs with lunges and squats

MARY: Final Four. Trivia contest. First semi the low seed upset the top Seeds

Second semi- the 9-12 Seeds also pulled the upset

Final game- the winning trivia answer was blurted out by Sawdust….so our national champion is….the Texas Longhorns??? What in the name of Matthew McConnaughy is that??

ANNOUNCEMENTS: i might need a bracket intervention

COT:John 17: 14-16

Speak truth. With grace

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.