F3 Knoxville

Tag: Code Brown

Veterans Day 2024

AO: asylum-am
Q: Code Brown
PAX: Hands, Cinco (Scott McGuire), Fabio (Joe Hamilton), P3, Love’s, Code Brown, Charmin (John Willis), Cosmo 2, Cat Gut (Mike Davis), Double Wide, Waffle House (Brady Greene), Tropicana, Techmo, @crablegs.
FNGs: None
COUNT: 14
WARMUP: stretching and an ATM for for good measure.

THE THANG:
Run to the FERTILE CRESCENT.
six laps for the six branches
Army: 20 dips at top
Navy: 20 step ups
Marines: 10 burpees
Coast Gaurd: 50 sit ups
Air Force: 20 dive bombers
Space force: 20 4 ct flutter kicks
Each lap separated by a medley of squats, arm circles and SSH.

Finish it out with a round of 12 failure to launch…

MARY: squats and Superman swim

ANNOUNCEMENTS: na

COT:the Gettysburg address. Read it today and remember all the veterans who served.

The Little Things

AO: asylum-am
Q: Charmin (John Willis)
PAX: Backflow (Wesley Hunt), Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Code Brown, Cosmo 2, Farley, Gibbler, Love’s, Matlock (Bill Maddox), P3, Pac-man, Patty Melt (Parker Greene), Sawdust, Waffle House (Brady Greene), Kentucky, Breaststroke (Will Duncan), Tecmo, Shotgun, Newton, White Belt
FNGs: None
COUNT: 22
WARMUP: SSH, Abe Vagodas, Tempo Merkins, lap @ the AO, ISWs

THE THANG:
Mosey to Circus Maximus for 25s with partner running (Merkins and BBS)

Mosey to loop at the dock for bump drill with stations of squats, merkins and BBS

Mosey to Cardiac with 25s of Carolina Dry Docks and Iron Mikes, at each stop, with a Bernie up the to the first curve.

Mosey back to the AO

MARY: no time.

ANNOUNCEMENTS: 2nd F lunch at Dead End BBQ

COT: take time to notice the beauty in the mundane. Say hi to a stranger. Wave to someone. Slow down and pay attention to the world around you. As Kurt Vonnegut says, we’re dancing animals.

Prime Day

AO: asylum-am
Q: Code Brown
PAX: Bunny, Waffle House (Brady Greene), Charmin (John Willis), Tropicana, Double Wide, Rainbow, Matlock (Bill Maddox), Sawdust, Code Brown, Cat Gut (Mike Davis), Loves, Cinco, Newton, Pac-Man, Backflow
FNGs: None
COUNT: 15
WARMUP:53 SSH

THE THANG:woking down thru all the prime numbers in reps of exercises
47 Ricky balboas
43 merkins
41 squats
37 BBS
31 step ups
29 dips
23 press
19 curls
17 tie fighter bombers
13 up and overs.
11 rows/bbs
7 incline markings/butt touchers
5 burpees
3 man makers
2 laps

MARY: 16 hello dollys. LBC, box cutters and bbs.

ANNOUNCEMENTS:

COT: quotes from Sam Gangee.

That there’s some good in this world, Mr. Frodo… and it’s worth fighting for.
Samwise Gamgee

Romans 12:12

[12] Rejoice in hope, be patient in tribulation, be constant in prayer.

I dip You Dip We Dip

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Cinco (Scott McGuire), Charmin (John Willis), Love’s, Waffle House (Brady Greene), Code Brown, Cat Gut (Mike Davis), Double Wide, Foie Gras, Tropicana, Farley, Backflow (Wesley Hunt), Cosmo 2, Techmo
FNGs: None
COUNT: 14
WARMUP: rolling the joints. Mild sprints. Made Farley sign waiver of all claims, real or imagined

THE THANG: I Go….U Go..

Partner Q. Each couple does a round as a team, one working while one rests but every time you switch there a tandem sync exercise. Lap between rounds:

300 squats
Sync: 10 tandem big bois

200 merkins
Sync: 10 alt lunges

100 V ups
Sync: rockettes

Then an abbreviated version of Waxjob’s sliding scale of pain

MARY: Waffle House took us to the ATM. Had to force Charmin to give up his passcode (It was BOSCO). Unfortunately the ATM only spit out Guatemalan dollars

ANNOUNCEMENTS: my bad on the music snafu which shortened my playlist. I am betting no other AOQ in ‘Merica heard both Village People and Conway Twitty this morning

COT: what is your reputation? Does it line up with your beliefs?

Romans 14:21-23

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.