F3 Knoxville

Tag: Doubtfire (Nick Bond)

A Leap of Faith

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AO: asylum-daybreak
Q: Crash Dummy
PAX: Lilydipper, Crash Dummy, Crawdad (Robbi Dickens), Doubtfire (Nick Bond), Kung Blue, Mr Jinxy, Tropicana, Dain Bramage (Will Olson), High Heels, Snitch (Cory Beilharz ), Honeydew, Veggie (Rylen Huddy), Jumbo(Carter Dickens), Pac-man, Labowski
FNGs: None
COUNT: 16
WARMUP: Side Straddle Hops – 20, Cherry Pickers – 5, Good Mornings – 5, Tempo Squats – 5. Runner’s Stretch, Fire Hydrants, Donkey Kicks, Cat-Cows, Run the perimeter (facing the same direction)

THE THANG: 1st POC – Mini Cardiac: Battle Buddy Up! Partner 1, Bernie up the hill & back. Partner 2, reverse lunge. x5.

2nd POC – Cardiac: Suicides – Start w/10 Squat Jumps at bottom. Run to the 1st bend. 10 Merkins. Run back Down. 10 Squat Jumps. Run up to the 2nd Bend. 10 Merkins. Run back down to the bottom. 10 Squat Jumps. Run to the bench at the top. 10 Merkins. Run back down to the bottom. 10 Squat Jumps.

3rd POC – BSIA: Battle Buddy – Partner 1 – Burpees. Partner 2 – sprints around. 2nd lap. SSH. 3rd lap. Imperial Walkers. 4th lap. American Hammers.

4th POC – Toilet Bowl/Bidet: PAX Choice. Either Sprint up & around or head back to AO.

MARY: None

ANNOUNCEMENTS: None

COT: Growing up, my friends & I loved to drive up to Townsend, to the Wye, & jump off the cliffs into the water. The toughest part was not the jump itself but thinking about the jump. For the guys who are out here, that want to Q but might be overthinking it, I say, take that leap of faith and JUST DO IT!. It gets a little easier each time.

Run baby run

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AO: asylum-pm
Q: Switchhitter (Tony)
PAX: Tenderfoot, Rooney (Carl Whipple), Kung Blue, Lilydipper, Curveball, Drum Major, Serpentine (Jason Pierce), Doubtfire (Nick Bond), Switchhitter (Tony), Crash Dummy, Brick, Pele (Jon Lindberg), Jinxy, Title IX
FNGs: None
COUNT: 14
WARMUP:
Side straddle hops, 25
The windmill, 25
Imperial walkers, 25
Hurdler’s stretch, 2 minutes
Groin stretch, 25
THE THANG:
Mosey .25 miles
Run .4 miles, 25 merkins
Run .5 miles, 25 squats
Run .5 miles, 15 burpees
Run .5 miles, 2 minutes hurdler’s stretch
Run .6 miles
MARY:
Flutter kicks, 25
Plank, 2 minutes
Groin stretch, 2 minutes
ANNOUNCEMENTS:
None
COT:
I learned from my grandfather what it means to be a man. 1. Provide. 2. Don’t punch down. 3. Don’t be afraid to admit you’re weak. 4. Change if you need to.
PRAYER:
One of the fs is faith: let’s have faith in each other…and let’s earn the faith others have in us.

Like Cheese and Fine Wine

AO: asylum-pm
Q: Curveball
PAX: Lilydipper, Brick, Lizzy, Drum Major, Mr Jinxy, Crash Dummy, Serpentine (Jason Pierce), Pele (Jon Lindberg), Sparkler, Doubtfire (Nick Bond), Rooney(Carl Whipple), F3 Pluto ( Hugh Nystrom), Curveball, Crankbait
FNGs: None
COUNT: 14
WARMUP:
1. Side Straddle Hops (Jumping Jacks)
2. Forward Fold
3. Imperial Walkers.
4. Windmills
5. Arm Circles

THE THANG:
Find Rock Pile. Everyone get one.
Do first listed exercise to rep count. Then run to cone (25 yds) and back. Same exercise same count again. Then to cone and back. Same exercise same count again. Then to cone and back. Same exercise same count again. While waiting for the six, do AMRAP of second listed exercise. After six finishes all 4 sets of exercises, all PAX do third exercise in cadence to rep count.
So, first exercise 4 times with Rocks, second exercise while waiting, and third exercise as group.
1, 15 CMU Merkin walk-overs, Squats, Jump Squats
2, 15 Overhead CMU Press, Big boys, Flutters
3, 20 CMU Curls, Calf Raises, Twinkle Toes
4, 30 CMU Bench Press, Hello Dollys, LBCs
5, 15 CMU Triceps, Lunge, Jump Squats – Dips
6, 15 CMU Rows OR CMU Kettle Bells, LBCs, Box Cutters.

Back to flag. Exercise then run short loop (20-30 second mosey)
1. Squats – 25 reps
2. Merkins – 20 reps
3. Lunges (10 each leg) – 20 reps
4. Plank Jacks – 30 reps
5. Big Boy Sit-Ups – 20 reps
6. Burpees – 10 reps

MARY:
30 second stretch.

ANNOUNCEMENTS:
T-Claps for Sparkler and his work done for Hardship Hill.

PRAYERS:
For Drum Major’s wife and all of the family after the passing of her brother.
For Convoy’s brother who is in need.
For all the F3 Brothers battling stressful situations.
And for those prayers held in our hearts.

COT:
One Fine Day in the Middle of the Night

Ladies and gentleman skinny and scout
I’ll tell you a tale I know nothing about
The admission is free so pay at the door
Now pull out a chair and sit on the floor

On one bright day in the middle of the night
Two dead boys got up to fight
Back to back they faced each other
Drew their swords and shot each other

The blind man came to see fair play
The mute man came to shout hooray
The deaf policeman heard the noise
And came to stop those two dead boys

He lived on the corner in the middle of the block
In a two story house on a vacant lot
A man with no legs came walking by
And kicked the lawman in his thigh

He crashed through a wall without making a sound
Into a dry creek bed and suddenly drowned
A long black hearse came to cart him away
But he ran for his life and is still gone today

I watched from the corner of the table
The only eyewitness to facts of my fable
If you doubt my lies are true
Just ask the blind man, he saw it too

Embrace the Nonsense. It makes life a lot of fun.

[banjo-pm] Banjo-PM Re launch

AO: banjo-pm
Q: Pusher
PAX: Lightweight, Pele (Jon Lindberg), Abacus, Bookman, Curveball, Doubtfire (Nick Bond), Down Under, Lizzy, No FNG
FNGs: 1 No FNG
COUNT: 9
WARMUP: Motivator, Arm Blasters x20, Michael Phelps, Slow tempo Squats, Merkins, stretching trunk rotation, Butterlfy stretch, sitting and reaching for toes.

THE THANG: Pyramid and run to corner 5 exercises and cut down to one, Mosey to the corner and Side straddle hops and go to another corner Merkins x 10. And Mosey to Amphitheater and 3 exercises and run to playground for pull-ups.

MARY: Flutter kicks, Bigboy, hello dollies run and comeback to do another exercises
Mosey to AO and Mountain climbers, Dry Docks rinse and repeat.

ANNOUNCEMENTS: Hardship Hill

COT: Pray for our brother who passed away last week Chiclets (Ryan McElveen)

Rucker turns to runner

AO: asylum-pm
Q: Lizzy
PAX: Pele (Jon Lindberg), Pusher, Colonel, Mr Jinxy, Abacus, Doubtfire (Nick Bond), Rooney (Carl Whipple), Lilydipper, Tenderfoot, Glamper
FNGs: None
COUNT: 11
WARMUP:
No ssh

THE THANG:
Did lots of dumb things with hill sprints

MARY:

ANNOUNCEMENTS:

COT: