F3 Knoxville

Tag: F3 Pluto ( Hugh Nystrom)

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:

[bluegrass-pm-otb] Unfamiliar Territory

AO: bluegrass-pm-otb
Q: The Situation
PAX: Pusher, Pele (Jon Lindberg), F3 Pluto ( Hugh Nystrom), Down Under, Finger Lickin’
FNGs: None
COUNT: 6
WARMUP:
SSH
Hip Hinges
Cherry Pickers
Runner stretch
Slow Squats
Slow Merkins
Dive bomber merkins
Pickle Pointers

THE THANG:
25 BBS
25 Flutter Kicks
25 Calf Raises
Between: Run to pillars, 10 Incline Merkins, run around

20 Merkins
20 Squat Jumps
20 1-ct Iron Mikes
Between: Bernie to start and jog back

40 1-ct Mountain Climbers
40 1-ct Rocky Balboas
40 sec Plank
Between: Shuffle out, shuffle back

Lunge to halfway median, 5 Burpees
Lunge second half, 5 Burpees
X2

Bear Crawl up hill, Bear Crawl down
10 Hello Dollies
X2

MARY:
5 Crunchy Frogs in cadence
10 Side Plank Raises in cadence
10 Hello Dollies
10 Windshield Wipers
Crowdsource Abs

Stretching
Side stretch
Upper Glute stretch
Hip Flexor stretch
Groin stretch
Runner stretch

COT:
Sometimes you find yourself contemplating the whole universe and your place in it. Other times, you’re just grateful for the little things. Both are okay.

Fear the Brau, bruh

AO: asylum-am
Q: Unibráu (Nick Robinson)
PAX: Tropicana, P3, Grandslam, TRC/Crab legs, Pac-man, Matlock (Bill Maddox), Sawdust, Rooney(Carl Whipple), F3 Pluto ( Hugh Nystrom), Snitch (Cory Beilharz )
FNGs: None
COUNT: 11
WARMUP: No time for such nonsense. The Brau waits for no one

THE THANG: mosey around the entire livelong park. Follow the Brau. Stopping periodically for merkins and other stuff

MARY: she ain’t here

ANNOUNCEMENTS: one nation under Brau

COT: a Brau divided amongst itself cannot stand

Birthday Q

AO: asylum-am
Q: Woodpecker
PAX: Hands, Grandslam, Double Wide, F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Love’s, P3, TRC/Crab legs, Waffle House (Brady Greene), Sawdust, Tropicana, Cosmo 2, Econoline, Matlock (Bill Maddox), Cat Gut (Mike Davis), Packman, Teckmo, Newton, Coolio
FNGs: None
COUNT: 20
WARMUP:
-Side straddle hops
-Tempo squats
-Ty fighters
-Temp merkins
-Plank jacks
-25 burpees

THE THANG:
Pavilion 
-25 step up’s 
-25 dirkins
-25 Dips

Skunk Hill
-25 merkins at base 
-Sprint to top 
Rinse and repeat x5

Cardiac Hill
-25 jump squats at each turn

Little Everest
-25 flutter kicks at bottom 
-25 American hammers at top 
Rinse and Reapeat x5

Mosey to Everest for a P3 recovery

MARY:

ANNOUNCEMENTS:

COT:
The Man Who Can 
Edgar Guest 

Can’t is the worst word that’s written or spoken; 
Doing more harm here than slander and lies; 
On it is many a strong spirit broken, 
And with it many a good purpose dies. 
It springs from the lips of the thoughtless each morning 
And robs us of courage we need through the day: 
It rings in our ears like a timely-sent warning 
And laughs when we falter and fall by the way. 

Can’t is the father of feeble endeavor, 
The parent of terror and half-hearted work; 
It weakens the efforts of artisans clever, 
And makes of the toiler an indolent shirk. 
It poisons the soul of the man with a vision, 
It stifles in infancy many a plan; 
It greets honest toiling with open derision 
And mocks at the hopes and the dreams of a man. 

Can’t is a word none should speak without blushing; 
To utter it should be a symbol of shame; 
Ambition and courage it daily is crushing; 
It blights a man’s purpose and shortens his aim. 
Despise it with all of your hatred of error; 
Refuse it the lodgment it seeks in your brain; 
Arm against it as a creature of terror, 
And all that you dream of you some day shall gain. 

Can’t is the word that is foe to ambition, 
An enemy ambushed to shatter your will; 
Its prey is forever the man with a mission 
And bows but to courage and patience and skill. 
Hate it, with hatred that’s deep and undying, 
For once it is welcomed ’twill break any man; 
Whatever the goal you are seeking, keep trying 
And answer this demon by saying: “I can.”