F3 Knoxville

Tag: F3 Pluto ( Hugh Nystrom)

BFW (burpee-filled workout)

AO: thequacken
Q: FixerUpper
PAX: Gmail, Z-Pack, Lizzy, F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 5
WARMUP: Disclaimer, Warmup stuff

THE THANG:
10 8-count man makers
10 1 leg burpees (5 ea leg)
10 ninja burpees
10 sandbag burpees
10 burpee broad jumps
10 regular burpees
Paused at 4 to celebrate Z-Pack’s completion of MABA
10 ball-pees
10 Kraken burpees
5 8-count man makers with a broad jump
5 regular burpees
Celebrated Pluto’s completion of MABA
10 regular burpees again, I think
100 burpees running total

Mosey to the walking track
AMRAP
25 burpees
25 sandbag rows
25 sandbag overhead press
25 sandbag squats
1 lap
Finished 2 rounds, approximately

Spotted 1 rare “bro-pee” in the wild
150ish burpees running total

MARY: no

ANNOUNCEMENTS:
Q forgets announcements and prayer, but Z-Pack is on it.
2/17 Convergence at Big Ball
Log your burpees!

COT:
The Word #1
Psalm 13, taught it to my kids on Monday. Had to teach it to myself on Tuesday.

The Word #2, group discussion
Question : Why do 3100 burpees in a month?
Answers from the PAX :
It is a challenge, and you can do more than you think you can
To improve cardiovascular health and endurance
It is stupid
It is good to do hard stuff together
It is a good example to our children
It is memorable

After parking lot coffeteria, Gmail, Z-Pack and FixerUpper do a few more burpees, b/c why not?
200ish burpee final total

Burpees, Hills, and one FNG

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: Matlock (Bill Maddox), P3, Tropicana, Hands, Donelson Leake, F3 Pluto ( Hugh Nystrom), Young Trey Leak who is now @grandslam
FNGs: 1 Young Trey Leak who is now @grandslam
COUNT: 6
WARMUP:
The best of Coach Dunn, loose groins, SSHx20, hurdle stretch, Cherry 🍒 pickers,

THE THANG:
First trip to the benches: five picnic table  pull-ups, 10 dips, five Burpee‘s plus a lap around the building R&Rx5
Run to base of cardiac hill:
Pick a rock time followed by 10 curls +10 overhead thrusters. Rock work, followed by a run to the top of the hill with a Burpee in each corner for a total of five Burpee‘s. R&Rx3
Second trip to the benches: 10 box jumps 10 decline, Merkins followed by a lap around the building. R&Rx5

ANNOUNCEMENTS:
Hot toddy, Q coming up

COT: please keep Tiki and his family in your prayers.
Last weeks in James Clear newsletter. jamesclear.com/3-2-1/december-28-2023

The Kraken. Bunny is a menace (murder bunny)

AO: asylum-am
Q: Gibbler
PAX: F3 Pluto ( Hugh Nystrom), Bunny, Hot Tub (John Muller), Cosmo 2, P3, WORM, Cat Gut (Mike Davis), Rainbow, Gibbler, Hands, Double Wide, Charmin (John Willis), @Worm @Newton@Whitebelt @Tropicana
FNGs: None
COUNT: 15
WARMUP: some stuff to get us warm. We listened to @cosmo 2 flap his gums.
THE THANG: The Kraken. 8 stations with exercises. Almost 3 rounds.
MARY:
ANNOUNCEMENTS:
COT:John 1. Be the Light. Don’t wait to change.

Downloading Q Fails

AO: asylum-am
Q: Cosmo 2
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Bunny, Double Wide, F3 Pluto ( Hugh Nystrom), Gibbler, Hands, Hot Tub (John Muller), Love’s, P3 (Jordan Simmons), Rainbow, Tropicana, Kodak, Sambo
FNGs: None
COUNT: 15
WARMUP: SSH, tempo Merlin’s, tempo squats, tai fighters (with pewing), Rocky balboas with light running, mosey to circus Maximus, listen to @gibbler complain.
THE THANG: 25’s with Merkins and flutter kicks around circus Maximus, probably a Q fail, listen to @Gibbler complain

Light poles with burpees up to 6 and back down to 3, another Q fail, listen to Gibbler complain

25’s part the way up cardiac with CDDs and hello Dollies with Devon Hesters mixed in, Q fail, more Gibbler complaining

25’s with dips and pickle pounders at top of cardiac, odd noises from bunny, Q fail, more complaining from Gibbler

Route 66 down the dragon

MARY:the legend cat gut taking us on boats and canoes
ANNOUNCEMENTS: January 20 at convergence
COT: See uncertain times as opportunities to grown and build up others

The Go-Giver

AO: asylum-am
Q: Rainbow
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), P3 (Jordan Simmons), Fabio (Joe Hamilton), Matlock (Bill Maddox), F3 Pluto ( Hugh Nystrom), Rainbow, White Belt, Jug Dish
FNGs: None
COUNT: 9
WARMUP: 20 SSH on 4ct
Corner One- Baby arm circles front and back x10
Corner Two- Imperial Walkers x10
Corner Three- Windmills x12
Corner Four- Tempo Merkins x10
Corner One to close with 12 4ct LBC
THE THANG: mosey to Circus Maximus
5 exercises here Merkins, Dry D, Burpees, LBC, Squat Jumps all 10 count rep

Perform all exercises then run a lap. Drop the first exercise after lap one and continue to dropping until complete

Mosey to lower parking lot for 4 cones
10 gas pumpers at each cone, bear crawl in between. Run back side back to start to rinse and repeat. Completed 3 Rounds

Mosey to little Everest. 10 Tempo squats at bottom of hill. Bernie every other time up with 10 alternating lunges at top. 10 each leg. 3 rounds of that

MARY: nope
ANNOUNCEMENTS: nada

COT: talked about the other part of thanksgiving. The giving part. Challenge to give more of our money, time, and resources