F3 Knoxville

Tag: Cat Gut (Mike Davis)

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:

Big work in a little space..

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Rainbow, P3
FNGs: None
COUNT: 3
WARMUP:
20 SSH
5 Cherrypickers
10 Windmills
10 Tiefighters (each leg)
10 tempo merkins
10 tempo squats

THE THANG:

3 Rounds:
– 15 Table Rows
– 20 Merkins
– 20 Squats

– Lunge around concession building

3 Rounds:
– 10 burpees
– 30 Big Boy Sit-ups

– Lunge around concession building

3 Rounds:
– 10 Coupon Thrusters
– 20 Coupon Rows

– Lunge around concession building

3 Rounds:
– 15 Carolina Dry Docks
– 30 Hello Dollies (Single Count)

– Lunge around concession building

3 Rounds:
– 15 Coupon Curls
– 15 Coupon Presses

– Lunge around concession building

3 Rounds:
– 20 Supermans
– 30 4-count Flutter kicks

– Lunge around concession building

3 Rounds:
– 15 Table Rows
– 20 Merkins
– 20 Squats

Only completed one of the three rounds on last section, 6:15 came for us.

MARY: none
ANNOUNCEMENTS: rescheduling convergence this weekend
COT: Trust in the lord to carry you through hard times.

Get The Led Out Before We’re Not In Kansas Anymore

AO: asylum-am
Q: Sawdust
PAX: Double Wide, Cinco (Scott McGuire), Rainbow, Matlock (Bill Maddox), Swimmies (Nathan Chesney), Tropicana, Cat Gut (Mike Davis), P3, Grandslam (Trey Leake), Newton
FNGs: None
COUNT: 11
WARMUP: SSH (24), Tempo Merkins, Cherry Pickers, Rockettes (@Bunny Style), Tie-Fighters, X-Wings, Bobby Hurley’s Up Route 66, but turn at the Stone to do some Peter Parker Pickle Pounders (Say that fast 3x)

THE THANG: Light Pole Pictionary Circuit –
Started with Bearpees & ended with TN Rockin’ Chairs while reviewing the custom deck of cards with exercises. Ten (10 Reps of each exercise.

ANNOUNCEMENTS: Convergence 20-Jan-24 at #bigball.

COT: “Success is not final, failure is not fatal: It is the courage to continue that counts.” – Winston Churchill

Crazy 8s with “light recovery”

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Gibbler, Rainbow, Bunny, Matlock (Bill Maddox), Charmin (John Willis), Woodpecker, Code Brown, Tropicana, Double Wide, Sawdust, Hot Tub (John Muller), Cosmo 2, Hands, P3, Newton
FNGs: None
COUNT: 16
WARMUP:
SSH – 20
Windmills – 10
Tie Fighters – 15 each
Michael Phelps – 20 on your own
Cherry Pickers – 5
Tempo Squats – 10
Tempo Murkins – 10
Deep Squat – hold for 20 seconds

THE THANG:

Two figure 8s around the overlook and Asylum with 8 stops along the way, followed by a light recovery session (down and back up Everest) between rounds.

4 Stations:
– Station 1 – 50 Reps
– Round 1 – LBCs (Single Count)
– Round 2 – Hello Dollies (Single Count)
– Station 2 – 20 Reps
– Round 1 – Man Makers
– Round 2 – Burpees
– Station 3 – 50 Reps
– Round 1 – Squats
– Round 2 – Alternating Lunges (Single Count)
– Station 4 – 20 Reps
– Round 1 – Carolina Dry Docks
– Round 2 – Merkins

MARY: Trip down the river in self propelled water vessels with the one and only @Cat Gut.
ANNOUNCEMENTS: Convergence at BigBall on the 20th. Hot Toddy Bday Q TOMORROW
COT: Fight the temptation to compartmentalize the Lord, Lean on him in everything.