F3 Knoxville

Tag: Double Wide

Birthday Q

AO: asylum-am
Q: Gibbler
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Fabio (Joe Hamilton), Gibbler, Hands, Hot Tub (John Muller), Matlock (Bill Maddox), Rainbow, TRC/Crab legs, Waffle House (Brady Greene), @worm, @loves
FNGs: None
COUNT: 14
WARMUP: 43 SSH
THE THANG: partner up. Rounds with merkins, squats, LBC, flutter kicks, wall sits, shoulder taps, pickle pounders, etc
MARY: @cat gut led boat/canoe
ANNOUNCEMENTS:
COT:Jesus is the reason.

Be Serious But Have Fun

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Cat Gut (Mike Davis), Double Wide, Fabio (Joe Hamilton), P3 (Jordan Simmons), Waffle House (Brady Greene), Cinco (Scott McGuire), None
FNGs: 1 None
COUNT: 10
WARMUP:

Warm Up / Stretching

Indian Run w/ Heavy Bag Approx 3/4 Mile

THE THANG:

Round 1:

Parking Lot: Defensive Back (DB) Drills (Partners)
Partner #1: You are the DB
Partner #2: You have the ball (rock)
– Partner #2 holds the rock out and Partner #1 peddles back.
– Partner #1 holds the rock out Left or Right and directs Partner #2.
– When Partner #2 reaches the other side of the parking lot he sprints back.
– While Partner #2 sprints back Partner #1 holds the rock overhead and squats.
– Rotate X 2

Round 2: The Cloud: Chest & Back (Partners)
1. 100 Pull Ups
2. 100 Hindu Pushups (Start in Downward Dog, rotate in a J, then Push up.) F3 name is Dive Bombers….

Round 3: Mammoth March X 10 Reps (A rep is Steps 1 thru 4 below)
1. Four Lunges total
2. Step Forward Then Reverse. Switch legs.
3. Then side to side
4. Full squat in between each transition for a total of four (4) squats.

Round 4: Core
1. Big Boy Sit Ups X 20
2. Flutter Kicks X 20
3. Repeat, repeat, and repeat, till Cinco says stop!!! 😉

MARY:
ANNOUNCEMENTS:
COT:

Life is serious. Life is special. Find your passion and purpose.

Deep in his heart, every man longs for a battle to fight, an adventure to live, and a beauty to rescue.
John Eldredge, Wild at Heart: Discovering the Secret of a Man’s Soul

Taking the Oath of a Scout

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: Love’s, Cat Gut (Mike Davis), Dodgeball, Bunny, Waffle House (Brady Greene), Fabio (Joe Hamilton), Double Wide, WORM, White Belt
FNGs: None
COUNT: 10
THE THANG: Lots of things, including some burpees

COT: Recited the Boy Scout Oath & Pledge to commemorate @Crankbait completing his Eagle Scout & turning 18 years old.

The Snooze Alarm Impromptu Q

AO: asylum-am
Q: Bunny
PAX: P3 (Jordan Simmons), Dodgeball, Waffle House (Brady Greene), Rainbow, Fabio (Joe Hamilton), WORM, Double Wide, Thigh Master (F3 Muletown), Cat Gut (Mike Davis), Dung Beetle (Scott Kimsey), Hands, TRC/Crab legs, Matlock (Bill Maddox), Cinco (Scott McGuire), Pac-man, Love’s, Sawdust, Holes
FNGs: 1 Holes
COUNT: 19
WARMUP: SSH, Tie-Fighters & Rockettes in a Line

THE THANG: Did an escalator with burpees(a few bro-pees), squats, mericans and pickle pounders as we traveled our way around cardiac to Everest.

MARY: Stretching

ANNOUNCEMENTS:
– IPC Week 4 will be on Ruggles Field.
– Conspicuously absent from his Q was @Woodpecker who hit the snooze button.

COT: Attitude

The 4 x 4

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Woodpecker, Double Wide, Love’s (Charlie Mubarak), Hands, Cat Gut (Mike Davis), Rainbow, Bunny, Fabio (Joe Hamilton), TRC/Crab legs, Pac-man, Dodgeball, High Heels (Henry Ritchie), Waffle House (Brady Greene), White Belt
FNGs: None
COUNT: 15
WARMUP: Stretching 5 Minutes

THE THANG:
“The 4 x 4”
4 Rounds
4 Exercises
44 Reps Each

Round 1 x 4 Sets
A. Push-ups x 11 Reps
B. Jump Squats x 11 Reps
C. Pull Ups x 11 Reps
D. Big Boy Sit Ups x 11 Reps
Repeat no breaks….

Round 2 x 4 Sets
A. 1/4 Mile Run
B. Burpees x 11 Reps
C. Step Ups x 11 Reps
D. Carolina Dry Docks x 11 Reps
Repeat no breaks….

Round 3 x 4 Sets
A. Bench Rows x 11 Reps
B. Dips x 11 Reps (See link below. Arnold showing proper form.)
C. Pickle Pounders x 11 Reps
D. Decline Push-ups x 11 Reps
Repeat no breaks….

Round 4 x 1 Set w/ CMU’s
A. Overhead Press x 44 Reps
B. Biceps Curls x 44 Reps
C. Goblet Squats x 44 Reps
D. Kettle Bell Swings x 44 Reps

ANNOUNCEMENTS: Q fail! Did not make it to Round 4 but at least we got everyone doing Dips the proper way so that’s a win!!!

COT:
ATTITUDE
“The longer I live, the more I realize the impact of attitude on life. Attitude, to me is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness, or skill. It will make or break a company, a church, a school, a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day.
We cannot change our past. We cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you.. we are in charge of our ATTITUDES. – CHARLES SWINDOLL