F3 Knoxville

Tag: Charmin (John Willis)

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:

Plunging Into the New Year

AO: asylum-daybreak
Q: Lilydipper , High Heels (Henry Ritchie), Charmin (John Willis)
PAX: OnStar, Rainbow, F6, High Heels, Veggie (Rylen Huddy), Crawdad (Robbi Dickens), Matlock (Bill Maddox), Choir Boy, Dung Beetle, Gibbler, Charmin (John Willis), Jumbo(Carter Dickens), Pusher, Pele (Jon Lindberg), Drum Major, lebowski, Tropicana, P3, Scully, Honeydew, Tenderfoot, Lilydipper
FNGs: None
COUNT: 22
WARMUP: Charmin had us doing all kinds of things that unnerved us before even getting to The Thang.
THE THANG: Charmin took us to three different pavilions where we were crushed with his mesmerizing and crushing exercises. We took CMU size boulders to the first pavilion and he made us raise and swing those things around until are arms could no longer take it.
High-Heels took over after the third pavilion of exercises by Charmin. High-Heels took us to the Caribbean parking lot where we ran from 6 o’clock counter clockwise to 9 o’clock stopping at 3, 12 and 9 o’clock to do various exercises. We did this about a million times until we were barely breathing. Lilydipper took us from there back to the 1st Pavilion to grab those doggone boulders that Charmin wore us out with. We had to go to the AO parking lot and team up for Doras. Partners did exercises with the dagnab boulders while the other ran around the parking lot, a heaving and a bursting with air until partners traded places. We weren’t done after we put the boulders back. Lily made us run various sprints (Bernie, High Knees, etc.) until we had stumble to the pavilion for the BOM.
MARY: We were so beat down what we didn’t have the time nor ability to do the Mary.
ANNOUNCEMENTS: Convergence at Big Ball on January 20!!
COT: Message: Plunging Into The New Year
Why do we this F3 Thing for another doggone year
1. It is completely stupid
2. It involves community.
3. It is a line of demarcation.
4. It is acceptance of pain.
5. It is release.
6. It is invigoration.
7. It is celebration.
Also, prayers for F6 on vocational search, prayers for those heading back to school or college, and praise for the health of Matlock’s nephew, John.

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.

Stand Rooted

AO: asylum-am
Q: Gibbler
PAX: Charmin (John Willis), Hot Tub (John Muller), Double Wide, Cosmo 2, Rainbow, Gibbler, Cat Gut (Mike Davis), Bunny, Love’s, Coolio (Greg Fox), Sawdust, Matlock (Bill Maddox), P3, Hands, @Newton, @Tropicana, @woodpecker
FNGs: None
COUNT: 17
WARMUP: tie fighters, Grady corn, SSH
THE THANG: mosey to islands. 10 merkins, BBS and Squats each lap with decreasing by 2 from 20 with Picklepounders, Rocky balboa? Flutter kicks, crunchy frog, froggy squat, shoulder taps and step ups.
MARY: captain thor
ANNOUNCEMENTS: triple birthday Q and convergence
COT:psalm 1. Be planted and know the truth

The Kraken. Bunny is a menace (murder bunny)

AO: asylum-am
Q: Gibbler
PAX: F3 Pluto ( Hugh Nystrom), Bunny, Hot Tub (John Muller), Cosmo 2, P3, WORM, Cat Gut (Mike Davis), Rainbow, Gibbler, Hands, Double Wide, Charmin (John Willis), @Worm @Newton@Whitebelt @Tropicana
FNGs: None
COUNT: 15
WARMUP: some stuff to get us warm. We listened to @cosmo 2 flap his gums.
THE THANG: The Kraken. 8 stations with exercises. Almost 3 rounds.
MARY:
ANNOUNCEMENTS:
COT:John 1. Be the Light. Don’t wait to change.