F3 Knoxville

Tag: Charmin (John Willis)

The Century

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Cinco (Scott McGuire), Gibbler, Wham-o (Charlie Greene), Cat Gut (Mike Davis), Matlock (Bill Maddox), P3, Econoline, My Precious (Hunter Dance), Trotline (Britton Carver), Pac-man, Grandslam (Trey Leake), Sawdust, Fabio (Joe Hamilton), Rainbow, Clipper (Ben McCurry), Tropicana, Jilted (Brison Leyva), Double Wide, Charmin (John Willis), Coolio (Greg Fox), Pizza Pizza
FNGs: None
COUNT: 21

7 motivators motivated the pax. Shoulders blasted, tempo squats, and by popular demand, Junk Science.

CMIYC bernie/knuckle draggers to the rock. 13 burpees. Long way to Everest, 12 and 11 burpees.

Oops I Did It Again on Everest. 10 burpees by the Asylum.

Dealers Dark Webb at the Colosseum, shout out to Double Wide for taking a bad idea and making it much, much worse. Some men are able to exceed expectations.
Mosey back to AO for your traditional Friday morning activities.

ANNOUNCEMENTS: YOU JUST DID 100 BURPEES

COT: Unless a seed falls to the ground and dies, it stays nothing but a seed. But if it dies…you know what happens then.

Leap Day 2024

AO: asylum-am
Q: Code Brown
PAX: Charmin (John Willis), Tropicana, Snitch (Cory Beilharz ), Code Brown
FNGs: None
COUNT: 4

WARMUP: SSH, slow merkins, squats, shoulder taps and more.
THE THANG: lots of Leaping!
shuttle run with burpees
Broad jump ladder
Descending shuttle run with squat jumps then merkins.
11’s with box jumps and LBC
11’s with iron mikes and CDD
Skaters ascending and following the thin red line
MARY: medley of BBS, flutter kick, hello dolly and Superman swim.
ANNOUNCEMENTS: Snitch (Cory Beilharz ) got his HR over 125.
COT: A reflection on our mortality. Many of us can likely count on one hand how many leap days we have left. Only the Lord knows how many, so make good use of them and make every day count! Be a HIM.

Psalm 39:4-5

[4] “O LORD, make me know my end
and what is the measure of my days;
let me know how fleeting I am!
[5] Behold, you have made my days a few handbreadths,
and my lifetime is as nothing before you.
Surely all mankind stands as a mere breath!

Gotta Tabata

AO: asylum-am
Q: Tropicana
PAX: Charmin (John Willis), Code Brown, Hands, Grandslam (Trey Leake), Matlock (Bill Maddox), P3, Snitch (Cory Beilharz ), TRC/Crab legs
FNGs: None
COUNT: 9

WARMUP: SSH in silence. Cherry pickers in silence.
THE THANG: Tabata on the Cloud
40/20 (4 rounds each)
1st Half
Alarm clocks
Step ups
T-merkins
LBCs

Halftime at the Pavalon
Partner up
45/45 balls to the wall/wall sits
2 rounds

2nd Half
Jump squats
Decline merkins
Courtesy lunges
Suicide planks

MARY:
ANNOUNCEMENTS: GrowRuck NOW! Charity Golf Event
COT: Service
The gloom, the grunting and groaning, the glad handing, these groups of men. We don’t do this for vanity or ego. We men of F3 do these things to be better and stronger together as SERVANTS of God and God’s children anywhere we encounter them.

Coach Dunn again

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: Waffle House (Brady Greene), Tropicana, Sawdust, Gibbler, Cinco (Scott McGuire), Code Brown, Fabio (Joe Hamilton), Bunny, Doublewide (David Schwall), Charmin (John Willis), Cat Gut (Mike Davis), Love’s, Grandslam (Trey Leake), Clipper (Ben McCurry), p-nut, P3, Matlock (Bill Maddox), Wham-o (Charlie Greene), Bryson L – jilted , Trotline
FNGs: 2 Bryson L – jilted , Trotline
COUNT: 22

WARMUP: happy groins, SSH x 20 , hurdle stretch, cherry pickers
THE THANG: 10 merkins then went up Route 66 hill with 5 burpees, R&R 5 times and added 20 BB, 30 squats, and 10 dive bombers

To cloud with set of 7s – box jumps and table pull ups.

Grabbed a heavy rock and then 10 curls, 10 thrusters, and lap around parking lot carrying rock – R&R 5 times.
MARY:
ANNOUNCEMENTS:
COT: Please keep praying for Jordan and Keith Barber . Also shared James Clear Newsletter: jamesclear.com/3-2-1/february-15-2024

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: