F3 Knoxville

Tag: F3 Pluto ( Hugh Nystrom)

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AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Matlock (Bill Maddox), Double Wide, Cinco (Scott McGuire), Gibbler, Waffle House (Brady Greene), Cosmo 2, Kentucky, Hands, P3, Bunny, Cat Gut (Mike Davis), F3 Pluto ( Hugh Nystrom), Pac-man, Archie, Hot Tub, Techmo
FNGs: None
COUNT: 16
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

P3’s Monday AMRAP

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Rainbow, Russell Crook/Crablegs, Cinco (Scott McGuire), Hands, Pac-man, Waffle House (Brady Greene), Fabio (Joe Hamilton), F3 Pluto ( Hugh Nystrom), Love’s
FNGs: None
COUNT: 11
WARMUP:

5 easy Up-Downs
SSH
Lap around the parking lot
Cherry Pickers
Abe Vigoda’s
Runners Stretch
Shoulder Stretches

THE THANG:

Mosey to Muscle Beach and work through the following AMRAP

10 Pull-ups or Rows
20 Mericans
30 Step-ups
40 LBCs
Run up narrow path to top of Rose Bowl and back down opposite side

Rinse and repeat

MARY: Negative

ANNOUNCEMENTS:

Convergence at Frozen Head at the end of the month!

Hardship Hill coming up on May 17th.

Working on getting an F3 smokies game on the books!

COT:

Holy Week is upon us. Reflect on the waywardness of humanity. As humans we are easily swayed off of our mark. Practice consistency in faith and further appreciate the sacrifice and love given to those of us whom are so wayward in our faith and how amazing that truly is.

Sparkler

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Matlock (Bill Maddox), F3 Pluto ( Hugh Nystrom), Tropicana, bluebird, Rainbow, Charmin (John Willis), Backflow (Wesley Hunt), Double Wide, Cinco (Scott McGuire), Gibbler, P3, Sparkler
FNGs: None
COUNT: 12
WARMUP: The usual: 30 Sparklers, the Junk Sparkler, 10 Sparklers IC, the Sparkler.

Weather was a tossup so we did Sparkler Burpees (deceivingly difficult after two or three rounds) and some rock work until 6, when we left the Pavalon’s friendly confines for a prayer mosey – sounds weird but it was a highlight for me – and just one little backwards trip up Cardiac.

10 Sparklers when we got back to the Pavalon, then a sprint up Eaby everest to finish things off.

Prayed for various friends and situations, including a certain surgery happening today.

Links to interview:
www.nytimes.com/2025/04/01/opinion/ezra-klein-podcast-jonathan-haidt.html?smid=nytcore-ios-share&referringSource=articleShare

https://open.spotify.com/episode/1hKDKmcByIL0fRsOK91aOh?si=wCKo2rM0TVuOeTsp96u0xA

Climbing P3’s Ladder

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Waffle House (Brady Greene), Backflow (Wesley Hunt), Matlock (Bill Maddox), Pac-man, Cinco (Scott McGuire), F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 8
WARMUP:

5 Easy up/downs
*Pause for Disclaimer*
20 SSH
Lap around the Pavilon
Rockettes
Tie Fighters
Runners Stretch
Shoulder warm up – MPs, Front Swings, Carltons
BBQ Squats
Tempo Merkins

THE THANG:

Mosey around Pavilon to last corner and lunge back length of Pavilon.

5 up/downs
Repeat Pavilon lap above, except bear crawl last length

5 up/downs
10 Dirkins
repeat lap, burpee broad jump back

5 up/downs
10 Drikins
10 table Rows
Repeat lap, lunge back

5 up/downs
10 Dirkins
10 table rows
15 big Bois
repeat lap, bear crawl back

5 up/downs
10 Dirkins
10 table rows
15 big Bois
10 irkins
Repeat lap, burpee broad jump back

5 up/downs
10 Dirkins
10 table rows
15 Big Bois
10 Irkins
20 Air Squats
Repeat lap, lunge back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
Repeat lap, bear crawl back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
20 Superman’s
Repeat lap, burpee broad jump back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
20 Superman’s
15 Dips
Repeat lap, lunge back

MARY: Notta

ANNOUNCEMENTS:

Hardship Hill
Talked about the unfortunate timing of the Vols/Wildcats game during EFHR

COT:

Discipline is choosing between what you want now and what you want most – Abe Lincoln

True happiness does not always equate to fun or easy

“The secret of happiness is not in doing what one likes, but in liking what one does.” – James M. Barrie

Spring Has Sprung…Let’s Do Work

AO: asylum-daybreak
Q: Crawdad (Robbi Dickens)
PAX: Pele (Jon Lindberg), Waffle House (Brady Greene), Snitch (Cory Beilharz ), F3 Pluto ( Hugh Nystrom), Crawdad (Robbi Dickens), Steam, Veggie (Rylen Huddy), Doubtfire (Nick Bond), Lilydipper, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 10
WARMUP:
SSH – 100
Imperial Walker – 10
Little of this this, little of that
Tempo Merkin – 10

THE THANG:
Scamper up Baby Cardiac and over to ‘all my benches’ at the top of Cardiac.
– One cycle of the Crawdad Comebacks with 20 LBCs at the switchbacks
– Mosy over to the Pier – stopped for 50 squats (25 on 4 ct)
– At pier, added ten years to our lives with “Junk Science” – 40 merkins – and watched the BSIA in all its glory,
– Mosy’d to “District 13” (furthermost corner of the AO by River and stink plant) and did 50 more squats.
– Began the Bataan Death March up and over the Brose Bowl, past the Yoga Studio, up Pickets Charge and down Everest and then back up Everest to the Coliseum.
– Cold Yoga at the Coliseum! AND Mary.
– 100 Hello Dollies, 40 Flutters, and yoga core.
– Mosy back to AO for some 15 yard dashes.
– Closed out with some ATMs.

MARY:
Mary on the go.

ANNOUNCEMENTS:
Lots of prayer requests. People are hurting. People are sick. Reach out to your brothers.

COT:
Johann Sebastian Bach is said to have walked about 250 miles (400 km) from Arnstadt to Lübeck in 1705 to meet and learn from the famous organist and composer Dieterich Buxtehude.

How often are we willing to put in the work spiritually, professionally, or personally? Bach was a prodigy and was willing to do it. Part of today’s workout was to come out and sweat. The guys that completed the real Bataan Death March were surviving…so today wasn’t about time or racing but about finishing…and a lot of guys did.

Great work today men!