F3 Knoxville

Tag: F3 Pluto ( Hugh Nystrom)

Birthday stuff

AO: shamrock
Q: Lizzy
PAX: Anchorman, F3 Pluto ( Hugh Nystrom), Crawlspace, Stitch, Mermaid
FNGs: None
COUNT: 6
WARMUP:
Tempo squats
Lbc then reverse
I told them how much I really don’t like ssh
Majority chose option a over b for the q choice
THE THANG:
11’s with burpees and monkey humpers bear crawl between point and b. Walk back
30 manmakers mixed in
Mosey to stadium reverse walk up the stairs backwards and 14 more manmakers mixed in. Finished off with 5 jokers at ao

MARY:

ANNOUNCEMENTS:
Broolympics coming up
COT:
Why do you wake up every day. I told the story from my experiences from being in the hospital last month.

Travel through Time

AO: asylum-daybreak
Q: Waffle House (Brady Greene)
PAX: Dain Bramage (Will Olson), Veggie (Rylen Huddy), lebowski, High Heels (Henry Ritchie), High Heels, Pele (Jon Lindberg), Doubtfire (Nick Bond), Lizzy, Double Wide, F3 Pluto ( Hugh Nystrom), Proton, Pusher, Crawdad (Robbi Dickens), Lilydipper, Jason Sutton
FNGs: 1 Jason Sutton
COUNT: 15
Triple Q Fail, triple confessions:

1) I would like to say I was following in the footsteps of my predecessor Crawdad (Robbi Dickens) and I took the week to meditate on last week’s Q before posting the backblast. But the truth is I went home after the workout and immediately started working on the yard, which I do not care about. Spent all day on it and was too tired to post this.

2) I like to get a little chatter going when I’m Qing, you know? But we went up everest and were generally on the move so much that I was out of breath and couldn’t say a whole lot. And we didn’t even get to the Jack Webb I had planned 🙁

3) I forgot our FNG’s name. Little Roll? Double Wide his potential brother in law will have to remember if/when Jason Sutton comes back.

ANNOUNCEMENTS: Proton! Great October surprise

COT: High Heels (Henry Ritchie) requested prayer for his write-in campaign to become Weasel Shaker

Bill of Rights

AO: asylum-pm
Q: Rooney(Carl Whipple)
PAX: Brick, Lilydipper, Lizzy, F3 Pluto ( Hugh Nystrom), Pele (Jon Lindberg), Rooney(Carl Whipple), Swimmies (Nathan Chesney), Welch’s, Colonel (Alex Wallace), Renaissance, Fistbump
FNGs: None
COUNT: 11
WARMUP:
SSHs
Windmills
5 Burpees
Tempo Squats
Rockettes

THE THANG:
1st Amendment – 10 Merkins, Run to Coliseum
2nd Amendment – 10 BBS, Sprint to West end of overlook, 10 BBS
Mosey to circle
3rd Amendment – 30 Rocky Balboas
Mosey to back Jim Haslam building
4th Amendment – 11’s w/dips & step ups
Mosey to Muscle Beach
5th Amendment – 5 1 minute rounds of exercise of choice
Mosey to amphitheater
6th Amendment – 10 incline merkins, 10 jump ups
Mosey up the hill to large oak
7th Amendment – box cutters
Run up to Coliseum
8th Amendment – Bernie to Asylum building
9th Amendment – 2 Bernie’s
Mosey to AO
10th Amendment – SSHs

MARY: American Hammers

ANNOUNCEMENTS:

COT: George Washington
“The Constitution is the guide which I will never abandon”.

James Madison
“The happy Union of these States is a wonder; their Constitution a miracle; their example the hope of Liberty throughout the world”.

Thomas Jefferson
“It is every Americans right and obligation to read and interpret the Constitution for himself (or herself)”.

Abraham Lincoln
“Don’t interfere with anything in the Constitution. That must be maintained, for it is the only safeguard of our liberties”.

Benjamin Franklin
“The U. S. Constitution doesn’t guarantee happiness, only the pursuit of it. You have to catch up with it yourself”.

America is unique as a country that was founded around a set of ideas of liberty and the pursuit of happiness.

Grass is always greener

AO: asylum-daybreak
Q: Qbert
PAX: Brick, Choir Boy, Crawdad (Robbi Dickens), Dain Bramage (Will Olson), Drum Major, F3 Pluto ( Hugh Nystrom), F6, Hands, Veggie (Rylen Huddy), Lulu (Greg Huddy), lebowski, Toby
FNGs: 1 Toby
COUNT: 18
WARMUP:
Mosey long way to top second parking lot.
Light stretching at the lot.

THE THANG:
Light stretch:
Downward dog
Calf stretch
Glute stretch

Lunge to one light pole
Run two light poles
Karaoke to the right one light pole
Run two light poles
Karaoke to the left one light pole
Run two light poles
Burney one light pole
Repeat to the road

Run to quarry on the way to base camp
Grab a rock
20 curls
20 Tricep extensions
Repeat 10 of each

Jog to base camp 2x
10 big boy sit ups
Run to second large tree and back
Repeat

Run the path to the overlook
BSIA baby!
Run the loop
10 calf raises at the stairs
20 American hammers at the start
Repeat

Jog to the parking lot
Rock around the clock
Start at 6 o’clock run counter clockwise
At 9 o’clock – 20 squat jumps
Reverse direction run to 12 o’clock
12 o’clock – 15 dead bugs
3 o’clock – 10 hand release merkins
6 o’clock – 5 manmakers

Run to rose bowl
25 dips at top
25 LBC at bottom

Muscle beach
Mini Murph
25 pull-ups
50 merkins
75 squats

MARY:
Get comfortable being uncomfortable.
Don’t be afraid to fail.
Failure means you have put yourself in a position to learn and grow through experience.
Put yourself in a position to fail…fail fast, fail safe, fail forward…learn and grow from the experience.

ANNOUNCEMENTS:

COT:

zuutopia

AO: asylum-daybreak
Q: skewer
PAX: Steam, Brick, Lilydipper, Pele (Jon Lindberg), Qbert, Pusher, Choir Boy, lebowski, Dain Bramage (Will Olson), F3 Pluto ( Hugh Nystrom), Mr Jinxy, High Heels (Henry Ritchie)
FNGs: None
COUNT: 13
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: