F3 Knoxville

Tag: Cosmo 2

IPC 2024 – Week 2

AO: asylum-am
Q: Sawdust
PAX: Grandslam, P3, Cinco (Scott McGuire), Gibbler, Cosmo 2, Hot Tub (John Muller), Cat Gut (Mike Davis), White Belt, Backflow, Tecmo
FNGs: None
COUNT: 11
WARMUP: Plant the :shovelflag: and explain the hieroglyphics

THE THANG:
– Circuit Work Done for Time:
1. 800m Run
2. 80 Merkins – 15YD Weighted Lt. Dans – 14 Cactus Squats – 15YD Weighted Lt. Dans
3. 80 CMU Plank Jacks – Murder Bunnies – 14 Cactus Squats – 15YD Reverse Murder Bunnies
4. 60 Merkins – 15YD Brick Layers – 14 Cactus Squats – 15YD Brick Layers
5. 60 CMU Plank Jacks – 15YD Weighted Lt. Dans – 14 Cactus Squats – 15YD Weighted Lt. Dans
6. 40 Merkins – 15YD Brick Layers – 14 Cactus Squats – 15YD Brick Layers
7. 40 CMU Plank Jacks – Murder Bunnies – 14 Cactus Squats – 15YD Reverse Murder Bunnies
8. 20 Merkins – 15YD Weighted Lt. Dans – 14 Cactus Squats – 15YD Weighted Lt. Dans
9. 20 CMU Plank Jacks
10. 800m run

MARY: No time for her.

ANNOUNCEMENTS: IPC 2024 – Week 3 is next Friday

COT: Simple thoughts on how to share God with others. Use an acronym of SOAP:
– Scripture
– Observation
– Application
– Prayer / Praise

100!

AO: asylum-am
Q: Hands
PAX: Rainbow, Love’s, Waffle House (Brady Greene), Russell Crook/Crablegs, Cosmo 2, Tropicana, Cinco (Scott McGuire), Matlock (Bill Maddox), Hot Tub (John Muller), Hands, P3, Woodpecker, Bunny, Double Wide, Pac-man, Fardeen Rastagar, Newton, Techmo
FNGs: None
COUNT: 18
WARMUP: motivators, stretching, ran back and forth across the parking lot in various and silly ways. Route 66 with CDD’s.

THE THANG: Mosey over to the bottom cardiac. Ladder of 5 different moves, running up cardiac to the birth canal after each rung of the ladder so that at the end, 100 reps of each exercise were done:
1. Kick backs x 20
2. Merkins x 25
3. Curls x 33 (+1 on one round)
4. Step back lunges x 50
5. LBC’s x 100

MARY: 7’s at the Pav-a-lon with table rows and step ups.
Circle up for some in & outs and dying cockroaches.

ANNOUNCEMENTS: Iron Pax Week 0 this Friday- P3 on Q.

COT: Can you love the unseen God if you do not love the neighbor you see?

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.

[f3dadcamp] Camp Runamuck 2024

AO: f3dadcamp
Q: Sawdust
PAX: Bunny, Icey Hot, Grouch (Danni Lupisella), Humper ( Sam Hartness ), Passport (Ryan Matthews), Unibráu (Nick Robinson), Gibbler, Doubtfire (Nick Bond), FullHouse (Tommy Wolf), Trojan, Nadia (Leo Turcas), Data, Doppelgänger (Chase Hively), Avocado (Ben Erskine), Neon, Cosmo 2, Bail Bonds, Lightweight, Jig, M&M, Leia, Ghostbuster, Doodles, Laugh Jacks, Dunk, Drama, Simone, Bookworm, Dig, Chocolate, Lightning, Ninja, Home Plate, Cheetah Speed, Optimus, Guacamole, Link, Tecmo, Captain Underpants, Flyer, Dark Moon, FNG (Gibbler), FNG (Unibrau), FNG (Passport), FNG (Humper), FNG (Humper), FNG (Full House), FNG (Full House), Lancelot, FNG (Nadia), FNG (Bail Bonds), FNG (Bail Bonds), FNG (Bail Bonds)
FNGs: 13 Dark Moon, FNG (Gibbler), FNG (Unibrau), FNG (Passport), FNG (Humper), FNG (Humper), FNG (Full House), FNG (Full House), Lancelot, FNG (Nadia), FNG (Bail Bonds), FNG (Bail Bonds), FNG (Bail Bonds)
COUNT: 56
WARMUP:
– SSH
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Tennessee Rockin’ Chairs
– Motivators
– Tie-Fighters
– X-Wings
– Rockettes (Bunny style)
– Bear Crawl with your heaviest 2.0
– Wheelbarrow for your 2.0
– Burpees until the PAX were warm

THE THANG:
– Mosey to the Campfire for a Partner SID workout:
– Step Ups
– Irkens
– Dirkens
– Mosey to the Slingshot Field for some Pictionary:
– X-Factor
– Captain Thor
– Hello Dolly
– Carolina Dry Docks
– Super Mario down Girl Cabin Row for 2.0 with Dad’s doing Lt. Dans for a Catch Me If You Can run. The 2.0’s only skipped twice before a full out run. The 2.0’s got caught and had to do Lt. Dans on their own.
– Mosey to another cabin for some Imperial Squat Walkers
– Mosey to the Chapel by the Water:
– Butt Touchers (with a nod to Kentucky)
– Dips
– Photo op by Bunny
– Mosey to the field in front of the Dining Hall

MARY: One Monkey Humper Each for a Count-Off

ANNOUNCEMENTS: Breakfast to Follow. Hurry up so we don’t let the biscuits burn.

COT: Seek Joy, not happiness. When you are anxious for nothing and make your requests known to Him, the peace that transcends all understanding will fall upon you (summation of Philippians 4:6-7).

No Name Workout

AO: asylum-am
Q: Rainbow
PAX: Cinco (Scott McGuire), Waffle House (Brady Greene), Tropicana, Econoline, P3, Double Wide, Matlock (Bill Maddox), Bunny, Cat Gut (Mike Davis), Cosmo 2, TRC/Crab legs, Hands, Woodpecker, Button Fly, Techmo, Newton
FNGs: None
COUNT: 17
Open with SSHx20 short walk to little Everest for rest of warmup.
Imperial walker’s at bottom, tempo merkin at top. Cherry pickers and windmills at bottom tie fighters up top

Workout- Little Everest : reps at bottom (20,15,10,5) of 4 ct flutters abs merkins. Example 20 4 ct flutters then run up and back. Then 15 and so on.

Mosey to pavilion for 2 rounds of 20 table rows and 20 dips

Mosey to big circle for 10 burpees run a lap and 5 burpees run a lap

Mosey back for a bit of Mary