F3 Knoxville

Tag: Cat Gut (Mike Davis)

Little fun, little work

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AO: asylum-am
Q: Cosmo 2
PAX: Double Wide, Matlock (Bill Maddox), Charmin (John Willis), Gibbler, Coolio (Greg Fox), Rainbow, Code Brown, Waffle House (Brady Greene), Cat Gut (Mike Davis), Tropicana
FNGs: None
COUNT: 11
WARMUP: SSH, tie fighters, tempo merkins, BBQ squats

THE THANG: at the overlook, exercises at the bottom and at the top near the stairs.

Merkins/flutter kicks
Squats/hello Dollie’s
Lunges/American Hammers
Burpees/big boys
CDDs/lbcs
Bulgarian squats/plank
Glute bridges/pickle pounders

Trip up and down Everest

MARY: none

ANNOUNCEMENTS:

COT: Parable of the Sadhu-faith provides that our call to service will not always be convenient. Often, we must do more than what is convenient.

Battle Buddy Extravaganza

AO: asylum-am
Q: Breaststroke (Will Duncan)
PAX: Sawdust, Matlock (Bill Maddox), Love’s, Cat Gut (Mike Davis), Cinco (Scott McGuire), Farley, P3, Code Brown, Hands, Doublewide (David Schwall), Cosmo 2, Bunny, Snitch (Cory Beilharz ), Shotgun (Will Warwick)
FNGs: None
COUNT: 15
WARMUP:
Stretch, SSH, Tempo Merkins and Squats, Tie fighters, Rocky Balboas and Super Mario’s

THE THANG:
At the AO:
Partner up. Each pair completes 100 reps of Merkins, LBC’s (4 count), Iron Mikes (2 count), and Shoulder Taps (4 count). One partner runs the perimeter of the parking lot while the other does as many reps as possible. When partner returns the position’s switch and the rep count picks up wherever it was left off, repeat until completion.

Mosey up to the top of Baby Everest:
Run down to the parking lot doing 1 manmaker per light, adding as we go (2 at the second light, 3 at the third, and so on). Go for 10 lights

Mosey over to the Rose Bowl
Choose a different Battle Buddy:
One partner runs the inner circle while the other does BB’s. Each partner runs the loop once before heading back to the AO.

MARY:
what’s that?

Announcements:
None

COT:
Remembering the story of Abraham and Issac in Genesis 22. Recognizing that God calls us into hard things to test our faith, but is with us intimately in those trials. God himself offered up his only son just as he asked Abraham to do, and Jesus willingly went and did actually die. The Lord knows us more intimately than any human ever could hope too, and therefore in hard times we can lean on Him and remember that he truly knows our suffering.

Hebrews 4:12-16
[14] Therefore, since we have a great high priest who has ascended into heaven, Jesus the Son of God, let us hold firmly to the faith we profess. [15] For we do not have a high priest who is unable to empathize with our weaknesses, but we have one who has been tempted in every way, just as we are—yet he did not sin. [16] Let us then approach God’s throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.

The cure for a weekend

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Gibbler, Cat Gut (Mike Davis), Double Wide, Rainbow, Cinco (Scott McGuire), Cosmo 2, Farley, Hands, Matlock (Bill Maddox), P3, Patty Melt (Parker Greene), Tropicana
FNGs: None
COUNT: 13
Look I fartsacked on Saturday and missed an epic sledding Q, and my weekend only got lazier from there. I didn’t even bother to check the mail. The goal of today’s Q was to get as much work in as we could without overdoing it.

Secondary goal was to give F3 Pluto ( Hugh Nystrom) the gift of early completion for the day, and we would have succeeded wildly if not for the fact that F3 Pluto ( Hugh Nystrom) was, for all we know, in bed, or doing burpees alone while listening to James Clear podcasts.

My intent was to lightly warm shoulders, not blast them this time, but when I start yapping I lose track of time, so you’re welcome. We warmed up, we guaranteed 10 years of life for all in attendance (you’re welcome again), we moseyed, we hit Cardiac pretty hard, we did 106 burpees.

There was some invented controversy, entirely predictable, as to the timing of the end of the Q. To that I will only say Gibbler that the Q may not always be right, but he’s never wrong.

I flubbed my BOM. Lack of oxygen to the brain.

The Calm Before the Snowstorm

AO: asylum-am
Q: Double Wide
PAX: Waffle House (Brady Greene), Bunny, Cat Gut (Mike Davis), Double Wide, Hands, P3, Sawdust, Tropicana
FNGs: None
COUNT: 8
WARMUP:
SSH, big and small arm circles, cherry pickers, this and that, calves on the curb, jog down and back

THE THANG:
To the Cloud
Up downs while chopping,
11’s with Hand release merkins and hots seats
Increasing reps of jump squats on the lower dragon
Interval sprints on the upper dragon
Return on the dragon with Iron Mikes at each pole
Back to the Cloud for 7’s with burpees and LBC’s

MARY:
A quick stretch

ANNOUNCEMENTS:
P3 gonna work in a Cardinal next week

COT:
Need refocus my prayer efforts. It’s spiritual warfare out there brothers.

Wet Monday

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: Double Wide, Cat Gut (Mike Davis), Cinco (Scott McGuire), Snitch (Cory Beilharz ), Waffle House (Brady Greene), P3
FNGs: None
COUNT: 7
WARMUP: 20 SSH, Arm Circles, Wayne Dunn

THE THANG
4 corners in parking lot – 5 burpees each corner + rotation of 20 merkins, 20 LBC, 20 CDD, 20 Squats R&R 3 times

Run to cloud : 10 box jumps + 10 incline merkins then run round building- R&R x 3

Go to picnic tables : 10 Picnic table pull ups and 20 dips plus run around R&R x 3

Go to Rock pile – 10 thrusters, 10 curls, 10 rows then run with rock to base of baby Everest and back. R&R x 3

What we still have 7 minutes!

Run to Baby Everest 1 burpee then run to top of hill and do 5 jump squats . R&R x 5

MARY: no

ANNOUNCEMENTS:

COT: Q shared recent experience with discussing what it is like to live life thinking about how your obituary is going to read …closed with lesson on humility