F3 Knoxville

Tag: Dung Beetle (Scott Kimsey)

Happy are we

AO: asylum-am
Q: Hands
PAX: Dung Beetle (Scott Kimsey), P3 (Jordan Simmons), Pac-man, Snitch (Cory Beilharz ), Hands
FNGs: None
COUNT: 5
WARMUP: SSH, froggy squats, inchworm, back and forth in the parking lot several different ways
THE THANG: Route 66 with Merkins, 7’s on the adjacent hill with jump squats and Big Boi sit ups, 3 rounds of catch me if you can, 1 minute of never surrender and then Jack Webb at the cloud, Crab Legs trifecta at the pavilion (table rows, toe merkins, BTTW), mosey around to cardiac and back to the AO
MARY: No time, almost a Q fail!
ANNOUNCEMENTS: None
COT: As advent approaches, are you attached or detached from wealth, power, honor, and pleasure? See the beatitudes in Matthew’s gospel.

Carry that Turkey – PM met at 9am!

AO: asylum-pm
Q: Doubtfire (Nick Bond)
PAX: Abacus, Brick, Kung Blue, Dung Beetle (Scott Kimsey), Convoy, Waxjob, Choir Boy, CRISPR, Rooney (Carl Whipple), @gridiron, @babygronk
FNGs: None
COUNT: 12
WARMUP:
SSH, tempo merkins, tempo squats, stretch
THE THANG:
Indian run with ruck with PT:
Last man did various PT and when completed had to run to the front.
Exercises at the back included:
3 burpees
5 merkins
5 squats

Stopped along the way to do moving Rocky Balboa’s, random acts of ab pain movements and a few things I forgot
MARY:
Stretching with Doubtfire
ANNOUNCEMENTS:
COT:

Corrupting Crawdad’s Yoga Studio

AO: asylum-daybreak
Q: Bookman
PAX: CRISPR, Charmin (John Willis), Dung Beetle (Scott Kimsey), P3 (Jordan Simmons), F6, Pele (Jon Lindberg), Choir Boy, Crawdad (Robbi Dickens), Qbert, Bookman, Swimmies (Nathan Chesney), High Heels (Henry Ritchie), lebowski
FNGs: None
COUNT: 13
WARMUP:

SSHs
Gradycorns
Cherry pickers
Mosey

THE THANG:

Go up and down the ladder, Do 1st exercise then run to curb and back, !st and 2nd then run to curb and back, so on and so on
1 Burpee
2 HR Merkins
3 Box Cutters
4 Shoulder Taps (Total)
5 Imperial Walkers (2 count)
6 Side Lunge
7 Star Jacks
8 Mountain Climbers (total)
9 Squats
10 Crunches
11 SSHs (Single Count)
12 Apollo Onos
13 Merkins
14 Hello Dollys (Single Count)
15 Iron Mikes (2 count)

15 of each exercise to finish us off!

Atomic Habits by James Clear
The 3rd Law – Make It Easy
“Get your reps in”
Study of London cab drivers knowing the roads showed that the hippocampus (spatial memory) decreased when retired. Like weight training
Repeated motions decrease difficulty and become action. Active practice vs. passive learning
Put in your reps is the most critical step. Show up! Make them mean something.

MARY:
ANNOUNCEMENTS:
COT:

Pac-man3 (P3 and Pac-man Co-Q Extravaganza)

AO: asylum-am
Q: P3 (Jordan Simmons) , Pac-man
PAX: Pac-man, Sawdust, Dung Beetle (Scott Kimsey), Welches (Leland Murphy), Matlock (Bill Maddox), Snitch (Cory Beilharz ), P3 (Jordan Simmons), None
FNGs: 1 None
COUNT: 7
WARMUP: SSH, Squats, TieFighters
THE THANG:Ab work/dips and running up cardiac with some reggae in the background. Followed by 10 minute rinse and repeat at the pavilion and the cloud.
10 table rows
15 merkins
sprint
10 mountain stompers
10 burpees

Finished with a mosey up the path with some lunges, bearcrawls, and hill runs.
MARY: hamstring, shoulder, and triceps stretch sesh
ANNOUNCEMENTS: none
COT: Discipline is choosing between what you want now and what you want most. Remember you are not alone in this.

Thinking About Death Can Be A Key for Happiness

AO: asylum-daybreak
Q: Lilydipper
PAX: Brick, Lulu (Greg Huddy), F6, Waffle House (Brady Greene), Dung Beetle (Scott Kimsey), Qbert, CRISPR, Pele (Jon Lindberg), P3 (Jordan Simmons), Drum Major, Toto (James Smith), Pusher, Glamper, OnStar, Lilydipper
FNGs: None
COUNT: 15

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: