F3 Knoxville

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

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.

Come see my Knob

AO: asylum-am
Q: Fabio (Joe Hamilton)
PAX: Sawdust, Cat Gut (Mike Davis), Bunny, Jenner (Matt Pfeiffer), Econoline, Charmin (John Willis), Code Brown, TRC/Crab legs, Matlock (Bill Maddox), Rainbow, Dodgeball, P3 (Jordan Simmons), Cinco (Scott McGuire), WORM, Carni
FNGs: None
COUNT: 17

WARMUP: SSH, tie fighters
THE THANG: run up baby everest. run some more. at every other pole
10 squats
10 merkins
10 big bois
some rock work until @catgut cried uncle (#awkward)
partner Dora’s at (gulp) Everest
partner 1 run halfway up that accursed mount 5 bleeping times
partner 2 CDD, lunges, flutters, other stuff
bear crawl up the Knob named after me
down Picketts charge back to AO
MARY: ain’t nobody got no time for that
ANNOUNCEMENTS:
COT: if you are weary, lean into Him, . Read Thessalonians