F3 Knoxville

Tag: Double Wide

Travel through Time

AO: asylum-daybreak
Q: Waffle House (Brady Greene)
PAX: Dain Bramage (Will Olson), Veggie (Rylen Huddy), lebowski, High Heels (Henry Ritchie), High Heels, Pele (Jon Lindberg), Doubtfire (Nick Bond), Lizzy, Double Wide, F3 Pluto ( Hugh Nystrom), Proton, Pusher, Crawdad (Robbi Dickens), Lilydipper, Jason Sutton
FNGs: 1 Jason Sutton
COUNT: 15
Triple Q Fail, triple confessions:

1) I would like to say I was following in the footsteps of my predecessor Crawdad (Robbi Dickens) and I took the week to meditate on last week’s Q before posting the backblast. But the truth is I went home after the workout and immediately started working on the yard, which I do not care about. Spent all day on it and was too tired to post this.

2) I like to get a little chatter going when I’m Qing, you know? But we went up everest and were generally on the move so much that I was out of breath and couldn’t say a whole lot. And we didn’t even get to the Jack Webb I had planned 🙁

3) I forgot our FNG’s name. Little Roll? Double Wide his potential brother in law will have to remember if/when Jason Sutton comes back.

ANNOUNCEMENTS: Proton! Great October surprise

COT: High Heels (Henry Ritchie) requested prayer for his write-in campaign to become Weasel Shaker

IPC 2024 – Week 3: Brenton Sandwich

AO: asylum-am
Q: Sawdust
PAX: P3, Double Wide, Cinco (Scott McGuire), Bunny, Rainbow, Grandslam, Farley, Pac-man, Flintstone (Carter Rivera), Backflow, Tecmo
FNGs: None
COUNT: 12
WARMUP: Stretching & a 400m run to show the path.

THE THANG:
Bottom Slice of Bread
Brenton WOD – (3 rounds)
– 30-yard bear crawl to the cone
– 30-yard standing broad jump back
– Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises
– Burpee Block Jump Over. (lay block flat side down)
– Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
– Perform burpee on the other side, and jump over the block laterally.
– Reminder – Each time you jump over the block = 1 rep
– Thrusters
– Iron Mikes
– Right leg-left leg = 1 rep (the hard way)
– Hand Release Merkins
– Big Boi Sit-ups
– 400m run
Format
– 21-15-9 Style
– Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.
Top Slice of Bread
Brenton WOD – 3 rounds
– 30-yard bear crawl to the cone
– 30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps

MARY: N/A

ANNOUNCEMENTS: IPC 2024 – Week 4 is Friday

COT: Quote from Tim Tebow that is great for guiding young minds – “We can control a few things: our attitude, our effort, our focus, and how we go about treating [others].”

The Scotty Too Hotty

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Cat Gut (Mike Davis), Bunny, Cinco (Scott McGuire), Double Wide, Grandslam, Hands, Love’s, P3, Sawdust, Fabio (Joe Hamilton), Gibbler, TRC/Crab legs, Woodpecker
FNGs: None
COUNT: 17
WARMUP:

SSH
Stretching

THE THANG:

Indian run to Everest (Football Shuffle Pass)*
Up & Down Everest
*5 Burpees for fumbles

Indian run to workout area:

Push Ups x 25
Pull-ups x 10
Big Boy Sit Ups x 20
Jump Squats x 20
Repeat 4 Times

Suicides x 2

MARY:

Canoe w/ Catgut
Stretching

ANNOUNCEMENTS:

COT:

Gary Chapman

1. Consciously acknowledged his korthatyouare angry.
2. Restrain your immediate response.
3. Locate the focus of your anger.
4. Analyze your options.
5. Take constructive action.

“The discretion of a man deferreth his anger; And it is his glory to pass over a transgression.”
‭‭Proverbs‬ ‭19‬:‭11‬ ‭KJV‬‬
bible.com/bible/1/pro.19.11.KJV

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.