F3 Knoxville

Tag: Cat Gut (Mike Davis)

The Scotty Too Hotty

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Cat Gut (Mike Davis), Bunny, Cinco (Scott McGuire), Double Wide, Grandslam, Hands, Love’s, P3, Sawdust, Fabio (Joe Hamilton), Gibbler, TRC/Crab legs, Woodpecker
FNGs: None
COUNT: 17
WARMUP:

SSH
Stretching

THE THANG:

Indian run to Everest (Football Shuffle Pass)*
Up & Down Everest
*5 Burpees for fumbles

Indian run to workout area:

Push Ups x 25
Pull-ups x 10
Big Boy Sit Ups x 20
Jump Squats x 20
Repeat 4 Times

Suicides x 2

MARY:

Canoe w/ Catgut
Stretching

ANNOUNCEMENTS:

COT:

Gary Chapman

1. Consciously acknowledged his korthatyouare angry.
2. Restrain your immediate response.
3. Locate the focus of your anger.
4. Analyze your options.
5. Take constructive action.

“The discretion of a man deferreth his anger; And it is his glory to pass over a transgression.”
‭‭Proverbs‬ ‭19‬:‭11‬ ‭KJV‬‬
bible.com/bible/1/pro.19.11.KJV

Plagiarism- A Q by Code Brown

AO: asylum-am
Q: Code Brown
PAX: Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Code Brown, Cosmo 2, Double Wide, Hands, Gibbler, Hot Tub (John Muller), Love’s, P3, Rainbow, TRC/Crab legs, Waffle House (Brady Greene), Woodpecker, Newton, Techmo, Flintstone, WHITE BELT
FNGs: None
COUNT: 20? (Going from a dim memory)
WARMUP: Code Brown padded his pockets with additional royalties from Tie Fighters. Did some plank things with varying degrees of success among the pax.

THE THANG: See my backblast from the previous week. Seriously.

MARY: A mercifully brief boat/canoe. It’s almost like Code Brown was playing with Cat Gut’s emotions.

ANNOUNCEMENTS: Third F this Friday at Dead End for lunch, early dinner, pre-nap. Prayers for Doubtfire to show and pick up the tab.

COT: Imitation is a sincere form of flattery and an excellent way to lead the pax for a Q.

Poets’ Ladder and Playground Pump Sesh

AO: asylum-am
Q: P3
PAX: Gibbler, Hot Tub (John Muller), Matlock (Bill Maddox), Pac-man, Double Wide, Love’s, Hands, Cinco (Scott McGuire), Bunny, Cat Gut (Mike Davis), Tropicana, Newton
FNGs: None
COUNT: 13
WARMUP:

5 Burpees
Tie Fighters – 10 each direction
20 SSH
5 Cherry Pickers
Carltons / Front swings / Michael Phelps
Front Arm Stretch / Triceps Stretch
10 Tempo Squats
10 Tempo Merkins
5 Down / Up Dog
Deep Squat Hold

THE THANG:

One partner runs to Pavilon and does two rounds while other partern does AMRAP at the Globe Amphitheatre. When partner runs back to Globe, switch..

New Playground Pavilon
2 rounds
1st Round – 20 Dirkins / 15 Table Rows / 20 V-ups
2nd Round – 20 Irkins / 15 Table Rows / 20 V-ups

Globe Amphitheatre

AMRAP

Bottom – 20 Big Bois
Tier one – 5 burpees / 5 box jumps
Tier two – 10 burpees / 10 box jumps
Tier three – 15 burpees / 15 box jumps

MARY: Notta

ANNOUNCEMENTS: Notta

COT:

If you need an enemy in order to further your agenda, rest assured, it is not the agenda of our king.. “you have heard it was said, ‘Love your neighbor and hate your enemy.’ But I tell you, love your enemies and pray for those who persecute you..” Matthew 5:43-44

No Name Workout

AO: asylum-am
Q: Rainbow
PAX: Cinco (Scott McGuire), Waffle House (Brady Greene), Tropicana, Econoline, P3, Double Wide, Matlock (Bill Maddox), Bunny, Cat Gut (Mike Davis), Cosmo 2, TRC/Crab legs, Hands, Woodpecker, Button Fly, Techmo, Newton
FNGs: None
COUNT: 17
Open with SSHx20 short walk to little Everest for rest of warmup.
Imperial walker’s at bottom, tempo merkin at top. Cherry pickers and windmills at bottom tie fighters up top

Workout- Little Everest : reps at bottom (20,15,10,5) of 4 ct flutters abs merkins. Example 20 4 ct flutters then run up and back. Then 15 and so on.

Mosey to pavilion for 2 rounds of 20 table rows and 20 dips

Mosey to big circle for 10 burpees run a lap and 5 burpees run a lap

Mosey back for a bit of Mary

Birthday Q

AO: asylum-am
Q: Woodpecker
PAX: Hands, Grandslam, Double Wide, F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Love’s, P3, TRC/Crab legs, Waffle House (Brady Greene), Sawdust, Tropicana, Cosmo 2, Econoline, Matlock (Bill Maddox), Cat Gut (Mike Davis), Packman, Teckmo, Newton, Coolio
FNGs: None
COUNT: 20
WARMUP:
-Side straddle hops
-Tempo squats
-Ty fighters
-Temp merkins
-Plank jacks
-25 burpees

THE THANG:
Pavilion 
-25 step up’s 
-25 dirkins
-25 Dips

Skunk Hill
-25 merkins at base 
-Sprint to top 
Rinse and repeat x5

Cardiac Hill
-25 jump squats at each turn

Little Everest
-25 flutter kicks at bottom 
-25 American hammers at top 
Rinse and Reapeat x5

Mosey to Everest for a P3 recovery

MARY:

ANNOUNCEMENTS:

COT:
The Man Who Can 
Edgar Guest 

Can’t is the worst word that’s written or spoken; 
Doing more harm here than slander and lies; 
On it is many a strong spirit broken, 
And with it many a good purpose dies. 
It springs from the lips of the thoughtless each morning 
And robs us of courage we need through the day: 
It rings in our ears like a timely-sent warning 
And laughs when we falter and fall by the way. 

Can’t is the father of feeble endeavor, 
The parent of terror and half-hearted work; 
It weakens the efforts of artisans clever, 
And makes of the toiler an indolent shirk. 
It poisons the soul of the man with a vision, 
It stifles in infancy many a plan; 
It greets honest toiling with open derision 
And mocks at the hopes and the dreams of a man. 

Can’t is a word none should speak without blushing; 
To utter it should be a symbol of shame; 
Ambition and courage it daily is crushing; 
It blights a man’s purpose and shortens his aim. 
Despise it with all of your hatred of error; 
Refuse it the lodgment it seeks in your brain; 
Arm against it as a creature of terror, 
And all that you dream of you some day shall gain. 

Can’t is the word that is foe to ambition, 
An enemy ambushed to shatter your will; 
Its prey is forever the man with a mission 
And bows but to courage and patience and skill. 
Hate it, with hatred that’s deep and undying, 
For once it is welcomed ’twill break any man; 
Whatever the goal you are seeking, keep trying 
And answer this demon by saying: “I can.”