F3 Knoxville

Tag: Double Wide

Beach Season Primer

AO: asylum-am
Q: P3
PAX: Code Brown, Bunny, Cosmo 2, Rainbow, Cinco (Scott McGuire), Double Wide, Hands, Econoline, Cat Gut (Mike Davis), Sawdust, Gibbler, Fabio (Joe Hamilton), Techmo
FNGs: None
COUNT: 14
WARMUP:
5 Burpees
5 Cherry Pickers
20 SSH (Q FAIL ON THE CADENCE:man-facepalming:)
Carltons / Front swings / Michael Phelps
Front Arm Stretch / Triceps Stretch
15 Squat Jumps
Runners stretch (knee up/ knee down)
20 jumps on the right foot / 20 on the left
Tie Fighters
5 Down / Up Dog
Deep Squat Hold

THE THANG:

Round 1 –
BB1 runs to the cloud and does 50 Big Bois
BB2 stays and does AMRAP of “Cindy”
Switch
Round 2 –
BB1 runs to cloud and does 40 Freddie Mercury’s (4-count)
BB2 stays and does AMRAP of “Cindy”
Switch
Round 3 –
BB1 runs to the cloud and does 30 V-ups
BB2 stays and does AMRAP of “Cindy”
Round 4 –
BB1 runts to the cloud and does 50 Supermans.
BB2 stays and does AMRAP of “Cindy”
Round 5 –
BB1 runs to the cloud and does 50 Hello Dollies
BB2 stays and does AMRAP of “Cindy”

Rinse and Repeat

MARY: none

ANNOUNCEMENTS: Hardship Hill next week!

COT:

Reminder that we are on the Lord’s time and not our own. The Will of God may not be clear to us on our terms, but discernment is a gift.

“We take time, we listen, we wait, we test, we listen some more, we converse, we wait some more, knowing that ultimately discernment is the gift of Gods Spirit.”

Dragon Tails

AO: asylum-am
Q: Gibbler
PAX: Bunny, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, F3 Pluto ( Hugh Nystrom), Gibbler, Matlock (Bill Maddox), P3, Pac-man, Russell Crook/Crablegs, Rainbow, TRC/Crab legs, @loves, @tecmo, @white belt, @steak knives
FNGs: None
COUNT: 17
WARMUP: some shoulders and some stretching and some other stuff

THE THANG:
3 rounds of the below followed by a run after each round
5 burpees
10 imperial walkers
15 merkins
20 squats
25 4x flutter kicks
30 SSH
35 LBC
40 toe merkins

Finish with DORA of CDD, hello dolly and squats

MARY: no time

ANNOUNCEMENTS:hardship hill

COT: psalm 100 – be positive

Pavilon Doghouse Beatdown

AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Cinco (Scott McGuire), Woodpecker, TRC/Crab legs, Grandslam, Cat Gut (Mike Davis), Cosmo 2, Sawdust, Hands, Rainbow, Pac-man, Double Wide, Charmin (John Willis), Bunny, Breaststroke (Will Duncan), Techmo, Ghostbusters
FNGs: None
COUNT: 18
WARMUP:

5 Burpees

5 Cherry Pickers

20 SSH

Carltons / Front swings / Michael Phelps

Front Arm Stretch / Triceps Stretch

Runners stretch (knee up/ knee down)

15 Squat Jumps

Tie Fighters

5 Down / Up Dog

THE THANG:

3 Rounds:

10 Table Rows
20 Merkins
20 Squats

– Lunge around the Pavilon

3 Rounds:

10 burpees
20 Big Boy Sit-ups

– Lunge around the Pavilon

3 Rounds (w/cmu):

10 Thrusters
20 Lawn Mowers (10each)

– Lunge around the Pavilon

3 Rounds:

15 Carolina Dry Docks
30 Hello Dollies (Single Count)

– Lunge around the Pavilon

3 Rounds:

15 Curls
15 Presses

– Lunge around the Pavilon

MARY: Very brief plank hold

ANNOUNCEMENTS:

Convergence next weekend!
Food drive this week. Bring food to P3 or Venmo and I will buy at the store when we go.

COT:

Grateful for every positive circle of influence. Thanks be to God for all of the great people in my life. They rub off on me, and ultimately rub off on my kids. I pray that I make good use of this and help my kids to be the good people this world needs. Happy Birthday Jake, and Happy Birthday TRC/Crab legs!

The Doctor Is In

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Fabio (Joe Hamilton), Hands, Gibbler, Matlock (Bill Maddox), Trotline (Britton Carver), Rainbow, Cinco (Scott McGuire), Russell Crook/Crablegs, TRC/Crab legs, bluebird, Bunny, P3, Cat Gut (Mike Davis), Double Wide, Sawdust, Coolio (Greg Fox), Pac-man, Johnny Knoxville from Charleston (from Knoxville)
FNGs: None
COUNT: 19
SSH x 49, Shoulder blasters, BSIA

Today’s Tabata was brought to you by “Doctor” Tabata, originator of the Tabata.
Curls, box jumps, LBCs, dips.

We also took time to reflect on the legacy and example of John C “Jack” Webb, friend and teacher to all who labor under the delusion that air is weightless.

Everest was part of the journey, but not the destination. The real summit today was giving our friemd Johnny Knoxville a fresh decade to enjoy thanks to the wonders of Junk Science.

ANNOUNCEMENTS: Haw Ridge in 51 weeks

COT: Jesus is looking for disciples, and they are not necessarily the super qualified

Better Together

AO: asylum-am
Q: P3
PAX: Grandslam, Sawdust, Cat Gut (Mike Davis), Bunny, Hands, Pac-man, Rainbow, Trotline (Britton Carver), Cinco (Scott McGuire), Waffle House (Brady Greene), Clipper (Ben McCurry), Love’s, Coolio (Greg Fox), Double Wide, pizzapizza
FNGs: None
COUNT: 16
WARMUP:

5 Burpees
5 Cherry Pickers
20 SSH
Carltons / Front swings / Michael Phelps
Front Arm Stretch / Triceps Stretch
20 jumps on the right foot / 20 on the left
15 Squat Jumps
Tie Fighters
5 Down / Up Dog

THE THANG:

Charging Station
Buddy One Starts on Trasport, Buddy Two Works at Station until Buddy One reaches next station, then Buddy Two Transports to next station while, Buddy One Bumps to next transport and station. Bump around the clock…

3 Rounds

6 o’clock – Burpees
Transport = Walking Lunge
3 o’clock – Wide Merkins
Transport = Frog Jumps
12 o’clock – CDD
Transport = Super Mario
9 o’clock = Diamond Merkins
Transport = Burnie

Mosey to cloud and find out from your buddy the best part about yesterday, the worst part, and something they are looking forward to (Rose, Bud, Thorn)

Pavilon:

Buddy One starts on Table Rows, Buddy Two mosey to Cloud and does 20 Superman’s. Come back and switch until we ran out of time.

MARY: Notta

ANNOUNCEMENTS:

HAW RIDGE TONIGHT!!

GTE Grow Ruck weekend of April 27th.

COT:

Matthew 18:20 – For where two or three gather in my name, there am I with them. We are meant to walk together. We share our joys, our struggles, and our hope with each other. Stay connected to your fellow men and women:)