F3 Knoxville

Tag: F3 Pluto ( Hugh Nystrom)

PMers Triple Q

AO: asylum-daybreak
Q: Pele (Jon Lindberg) , Lilydipper, Pusher
PAX: Glamper, Pusher, Dain Bramage (Will Olson), Pele (Jon Lindberg), Brick, Swimmies (Nathan Chesney), Veggie (Rylen Huddy), Snitch (Cory Beilharz ), Lulu (Greg Huddy), Waffle House (Brady Greene), Matlock (Bill Maddox), F3 Pluto ( Hugh Nystrom), Lilydipper, Lizzy, Rip-Tide
FNGs: 1 Rip-Tide
COUNT: 15
WARMUP: Lily started us off with some good ol’ stretching exercises that were borderline The Thang, include Curly Stomps, Tempo Squats, and Tempo Merkins! Pele Sweat Level: (PSL) Moderate already…

THE THANG: Lily took us to the new workout area, preliminarily called LA Beach. We did stations there and ran in the parking lot between sets. Switched off to Pusher, who started us moseying before Ol’ Pele was back from the end of the lot. PSL: Severe

Pusher took us up Pickett’s Charge, doing something painful at the bottom of each hill. Can’t remember, since I was beginning to become dehydrated and starting to hallucinate. We did some things with rocks and cones, though, as I recall, and ran around the Colosseum area until it was time to pass it off to….

PELE! Finally! My turn had arrived. Put down an insurrection that was attempting to hijack the Q and have us go up Everest to show it off to Mouth to Mouth, who was DR from GA. Nope. Not enough time to do that (or was there?… we’ll never know…). Did Route 66 (Peter Parkers) to Pav-a-Lon. Then did some PT sets, running around the building and then the parking lot until Time. PSL: Critical flow. Everything soaked. Everything…

MARY: Did some Homer/Marge and Hello dollies mixed in. Stretching until time. PSL: Pruning up from stewing in own sweat.

ANNOUNCEMENTS: UnCOVEred July 13 at the Cove. Fourth of July Asylum PM workout at 9 am, with Board Meeting and Soccer Taco lunch to follow. Come one come all.

COT: Talked about the importance of joy and humor by recounting some funny F3 stories. PSL: Formed a substantial sweat puddle in the prayer from sweat dripping off head. Also was unknowingly giving Snitch a form of Chinese Sweat Torture from sweat dripping on his arm in the circle. :face_holding_back_tears:

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.