F3 Knoxville

Tag: Charmin (John Willis)

Ruckus in The Park 🐕🐕🐕

AO: asylum-am
Q: Sawdust , Matlock (Bill Maddox), Charmin (John Willis), bluebird, Coolio (Greg Fox), Fabio (Joe Hamilton)
PAX: Matlock (Bill Maddox), Charmin (John Willis), Sawdust, Fabio (Joe Hamilton), Coolio (Greg Fox), bluebird, Jack-Jack 🐕, Rugby 🐕, Cash 🐕
FNGs: None
COUNT: 6
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.0 miles and avoid some barking.

MARY: No time as bluebird had to scoot

ANNOUNCEMENTS: None Mention, but Hardship Hill is coming soon.

COT: We were present for Cosmo 2’s BOM. We defer to him for detailing the COT in his Backblast.

Another CMUesday in the books

AO: asylum-am
Q: Waxjob
PAX: Rainbow, Charmin (John Willis), P3, Sawdust, Tropicana, Matlock (Bill Maddox), Cosmo 2, Grandslam, Waxjob, Tecmo, Steak Knives
FNGs: None
COUNT: 11
A lovely break in this week’s rain left us a mostly dry AO. Welcome to downrange PAX Steak Knives from F3 Cape Fear!
WARMUP:
15x SSH IC
5x KNOXVILLE Cherry Pickers IC
10x Tempo Merkins
15x Mountain Climbers IC
10x Travoltas each side IC
15x TN Rocking Chairs IC
10x LBAC each way
10x Overhead Claps
Nobody’s warmed up yet.
5x Burpees OYO
Still nobody warmed up
5x Burpees OYO
Still not warm
5x Burpees OYO
Now everyone’s warmed up!

THE THANG:
Extremely short mosey to the base of Baby Everest, where we find a list of 6 exercises:

Up/Over Merkins
CMU BBS
Thrusters
Curls (long way)
Twinkletoes
Lawn Mowers

All exercises 20 reps. Format is to do one exercise, followed by one trip up Baby Everest. Then 2 exercises and 2 trips. Then 3 exercises and 3 trips. Now, here comes the tricky part… 4 exercises, 3 trips. 5 exercises, 2 trips, 6 exercises and 1 final trip up Baby Everest.

Pax had the choice to start at the top or bottom of the list. Bottom was selected.

MARY:
30x Flutter Kicks IC
20x LBCs IC
30 Sec Plank

ANNOUNCEMENTS:
Hardship Hill coming up!
Thunderhead Hike hosted by F3 Smokies
See Newsletter for details

COT:
Much post-event discussion about the recent GTE-46 – SEND ME! revolved around the time spent under an 800lb log. Not one man in the entire group quit. Everyone’s DFQ was different. For me, the DFQ started before I signed up. I’d already made the decision that no matter what came along, I was going to finish. I think setting my mind and making that decision so far in advance was a mental preparation for the darkest hours and the toughest challenge. Quitting had already been eliminated as an option about a month before. There are many decisions like this that you may have time beforehand to make the decision so that in the heat of the moment, you’re able to stand tall and DFQ.

Captain’s Log

AO: asylum-am
Q: Charmin (John Willis)
PAX: Gibbler, Matlock (Bill Maddox), Waffle House (Brady Greene), bluebird, Cat Gut (Mike Davis), Bunny, Charmin (John Willis), F3 Pluto ( Hugh Nystrom), Fabio (Joe Hamilton), Pac-man, Cinco (Scott McGuire), Sawdust, Code Brown, Button Fly, Tecmo
FNGs: None
COUNT: 15
WARMUP: SSH, Abe Vagoda, Tie Fighters, tempo Merkins, Imperial squat walkers, Rocky Balboas, Karaoke

THE THANG: Wall Walkers did whatever. Rest of us grabbed the Asylum Log, divided into 3 teams and moseyed to Circus Maximus.

Bump drill: one team is moving the log from top of CM to the bottom. Team at the top is doing AMRAP merkins and then switching to squats. Team at the bottom; AMRAP BBS, switching to CDD.

Move log back to AO and mosey the back way to the bottom of Cardiac. Bernie to the first curve, mosey to the second, all out to the top. 25 dips at the top.

Mosey back to AO

MARY: Howling Monkeys.

ANNOUNCEMENTS: None?

COT: take a little time to focus on one part of God’s creation. Give thanks with gratitude.

[f3knoxvillemain] King Builder (Convergence)

AO: f3knoxvillemain
Q: Tinker Bell-GTE Trainer (STL) , Motorboat (Indianapolis)
PAX: Blindside, Waxjob, Shuttlecock (Riley Brady Parmer), Rep Sleepy, Commission, P3, Z-Pack, Steam, skewer, Spellcheck, Single (Ryan Chambers), Brick, Tenderfoot, slappy, Gmail, Borg, The Situation, Maxime – Pittsburgh, Nubbins (F3 Muletown), Kodak (Joe Beach), Uncle Rico (Naperville), FixerUpper, Lizzy, CRISPR, F3 Pluto ( Hugh Nystrom), Tropicana, Charmin (John Willis), Pac-man, Stitch, Snitch (Cory Beilharz ), OnStar, Swimmies (Nathan Chesney), Duggar, Choir Boy, Betty, Voodoo, Smoked Pickle, Grandslam, Einstein, Lilydipper, Pusher, Guppy, Guardrail, Median, Mermaid, KickFlip, Cheatsheet, Utah, Toretto, Honeydew, Tonka, Pom Pom (Grayson Vaughn), Eliza, Ribbed, I-Beam, Mathlete, Cart Girl (John Sadler) (Chatt, TN), Swanson, Abort (Jeremy Loftis), Dumpster Dive, Anchorman, Humper ( Sam Hartness ), David Wood, Bones, Rooter, scratch & win, full moon,, Ike
FNGs: 1 Ike
COUNT: 89
Kingbuilder
Q: Tinker Bell Bones Motorboat
Warm Up: Mosey to the base of Picket’s Charge
Thang 1:
Get Right-Fatigue makes a coward of us all
-Bones led a series of up and down the hill with Bomb Jacks, Burpees, Monkey Humpers
-Live Right-When in charge, take charge
-Motorboat led standard F3 exercises IC emphasizing staying together as a team and the importance of cadence
-Lead Right-Leaders build leaders
-Tinker Bell led 4 corners with exercises of No cheat merkins, no surrenders, and get ups. Guppie was tasked and taught to lead the group in SSH and 6ct burpee IC
-AAR process
-Leave Right-Virtuous leaders work themselves out of job
-Guppie taught Pusher to lead SSH and Burpees IC
-AAR process

Mosey back to flags

The COT was the Nant’an change from Kickflip to Mermaid.

Pavilon Doghouse Beatdown

AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Cinco (Scott McGuire), Woodpecker, TRC/Crab legs, Grandslam, Cat Gut (Mike Davis), Cosmo 2, Sawdust, Hands, Rainbow, Pac-man, Double Wide, Charmin (John Willis), Bunny, Breaststroke (Will Duncan), Techmo, Ghostbusters
FNGs: None
COUNT: 18
WARMUP:

5 Burpees

5 Cherry Pickers

20 SSH

Carltons / Front swings / Michael Phelps

Front Arm Stretch / Triceps Stretch

Runners stretch (knee up/ knee down)

15 Squat Jumps

Tie Fighters

5 Down / Up Dog

THE THANG:

3 Rounds:

10 Table Rows
20 Merkins
20 Squats

– Lunge around the Pavilon

3 Rounds:

10 burpees
20 Big Boy Sit-ups

– Lunge around the Pavilon

3 Rounds (w/cmu):

10 Thrusters
20 Lawn Mowers (10each)

– Lunge around the Pavilon

3 Rounds:

15 Carolina Dry Docks
30 Hello Dollies (Single Count)

– Lunge around the Pavilon

3 Rounds:

15 Curls
15 Presses

– Lunge around the Pavilon

MARY: Very brief plank hold

ANNOUNCEMENTS:

Convergence next weekend!
Food drive this week. Bring food to P3 or Venmo and I will buy at the store when we go.

COT:

Grateful for every positive circle of influence. Thanks be to God for all of the great people in my life. They rub off on me, and ultimately rub off on my kids. I pray that I make good use of this and help my kids to be the good people this world needs. Happy Birthday Jake, and Happy Birthday TRC/Crab legs!