F3 Knoxville

Tag: F3 Pluto ( Hugh Nystrom)

Dragon Tails

AO: asylum-am
Q: Gibbler
PAX: Bunny, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, F3 Pluto ( Hugh Nystrom), Gibbler, Matlock (Bill Maddox), P3, Pac-man, Russell Crook/Crablegs, Rainbow, TRC/Crab legs, @loves, @tecmo, @white belt, @steak knives
FNGs: None
COUNT: 17
WARMUP: some shoulders and some stretching and some other stuff

THE THANG:
3 rounds of the below followed by a run after each round
5 burpees
10 imperial walkers
15 merkins
20 squats
25 4x flutter kicks
30 SSH
35 LBC
40 toe merkins

Finish with DORA of CDD, hello dolly and squats

MARY: no time

ANNOUNCEMENTS:hardship hill

COT: psalm 100 – be positive

Admitting mistakes

AO: asylum-am
Q: TRC/Crab legs
PAX: F3 Pluto ( Hugh Nystrom), Matlock (Bill Maddox), P3, Pac-man, Snitch (Cory Beilharz )
FNGs: None
COUNT: 6
WARMUP: SSH, this / that, Abe’s, baby arm circles

THE THANG: Trifecta, pull ups, Everest, Overlook

MARY:

ANNOUNCEMENTS:

COT: Brothers, none of us are perfect. And, we will make mistakes. Give yourself grace, admit them, and sometimes, even apologize. It makes a world a difference.

Captain’s Log

AO: asylum-am
Q: Charmin (John Willis)
PAX: Gibbler, Matlock (Bill Maddox), Waffle House (Brady Greene), bluebird, Cat Gut (Mike Davis), Bunny, Charmin (John Willis), F3 Pluto ( Hugh Nystrom), Fabio (Joe Hamilton), Pac-man, Cinco (Scott McGuire), Sawdust, Code Brown, Button Fly, Tecmo
FNGs: None
COUNT: 15
WARMUP: SSH, Abe Vagoda, Tie Fighters, tempo Merkins, Imperial squat walkers, Rocky Balboas, Karaoke

THE THANG: Wall Walkers did whatever. Rest of us grabbed the Asylum Log, divided into 3 teams and moseyed to Circus Maximus.

Bump drill: one team is moving the log from top of CM to the bottom. Team at the top is doing AMRAP merkins and then switching to squats. Team at the bottom; AMRAP BBS, switching to CDD.

Move log back to AO and mosey the back way to the bottom of Cardiac. Bernie to the first curve, mosey to the second, all out to the top. 25 dips at the top.

Mosey back to AO

MARY: Howling Monkeys.

ANNOUNCEMENTS: None?

COT: take a little time to focus on one part of God’s creation. Give thanks with gratitude.

[f3knoxvillemain] King Builder (Convergence)

AO: f3knoxvillemain
Q: Tinker Bell-GTE Trainer (STL) , Motorboat (Indianapolis)
PAX: Blindside, Waxjob, Shuttlecock (Riley Brady Parmer), Rep Sleepy, Commission, P3, Z-Pack, Steam, skewer, Spellcheck, Single (Ryan Chambers), Brick, Tenderfoot, slappy, Gmail, Borg, The Situation, Maxime – Pittsburgh, Nubbins (F3 Muletown), Kodak (Joe Beach), Uncle Rico (Naperville), FixerUpper, Lizzy, CRISPR, F3 Pluto ( Hugh Nystrom), Tropicana, Charmin (John Willis), Pac-man, Stitch, Snitch (Cory Beilharz ), OnStar, Swimmies (Nathan Chesney), Duggar, Choir Boy, Betty, Voodoo, Smoked Pickle, Grandslam, Einstein, Lilydipper, Pusher, Guppy, Guardrail, Median, Mermaid, KickFlip, Cheatsheet, Utah, Toretto, Honeydew, Tonka, Pom Pom (Grayson Vaughn), Eliza, Ribbed, I-Beam, Mathlete, Cart Girl (John Sadler) (Chatt, TN), Swanson, Abort (Jeremy Loftis), Dumpster Dive, Anchorman, Humper ( Sam Hartness ), David Wood, Bones, Rooter, scratch & win, full moon,, Ike
FNGs: 1 Ike
COUNT: 89
Kingbuilder
Q: Tinker Bell Bones Motorboat
Warm Up: Mosey to the base of Picket’s Charge
Thang 1:
Get Right-Fatigue makes a coward of us all
-Bones led a series of up and down the hill with Bomb Jacks, Burpees, Monkey Humpers
-Live Right-When in charge, take charge
-Motorboat led standard F3 exercises IC emphasizing staying together as a team and the importance of cadence
-Lead Right-Leaders build leaders
-Tinker Bell led 4 corners with exercises of No cheat merkins, no surrenders, and get ups. Guppie was tasked and taught to lead the group in SSH and 6ct burpee IC
-AAR process
-Leave Right-Virtuous leaders work themselves out of job
-Guppie taught Pusher to lead SSH and Burpees IC
-AAR process

Mosey back to flags

The COT was the Nant’an change from Kickflip to Mermaid.

The Grinder (with an “E”!)

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Toretto, F3 Pluto ( Hugh Nystrom), Mr Jinxy, Lilydipper, Pusher, Steam, Glamper, Drum Major, CRISPR, Tenderfoot, Lizzy, Pele (Jon Lindberg)
FNGs: None
COUNT: 12
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: