F3 Knoxville

Tag: Gibbler

The Little Things

AO: asylum-am
Q: Charmin (John Willis)
PAX: Backflow (Wesley Hunt), Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Code Brown, Cosmo 2, Farley, Gibbler, Love’s, Matlock (Bill Maddox), P3, Pac-man, Patty Melt (Parker Greene), Sawdust, Waffle House (Brady Greene), Kentucky, Breaststroke (Will Duncan), Tecmo, Shotgun, Newton, White Belt
FNGs: None
COUNT: 22
WARMUP: SSH, Abe Vagodas, Tempo Merkins, lap @ the AO, ISWs

THE THANG:
Mosey to Circus Maximus for 25s with partner running (Merkins and BBS)

Mosey to loop at the dock for bump drill with stations of squats, merkins and BBS

Mosey to Cardiac with 25s of Carolina Dry Docks and Iron Mikes, at each stop, with a Bernie up the to the first curve.

Mosey back to the AO

MARY: no time.

ANNOUNCEMENTS: 2nd F lunch at Dead End BBQ

COT: take time to notice the beauty in the mundane. Say hi to a stranger. Wave to someone. Slow down and pay attention to the world around you. As Kurt Vonnegut says, we’re dancing animals.

You Only Get Wet Once

AO: asylum-am
Q: Sawdust , P3
PAX: P3, Breaststroke (Will Duncan), Cinco (Scott McGuire), Double Wide, Love’s, Cat Gut (Mike Davis), Hands, Cosmo 2, Bunny, Fabio (Joe Hamilton), Tropicana, Gibbler, Rainbow, Backflow (Wesley Hunt), Hot Tub (John Muller), Matlock (Bill Maddox), Shotgun, Tecmo
FNGs: None
COUNT: 19
WARMUP:
– SSH
– Tempo Merkins
– Stretching
– Cherry Pickers
– Windmills
– Rockettes (Bunny Style)
– Tie-FIghters
– X-Wings
– Burpees (until the PAX confirmed they were warm)

THE THANG:
– Phase I: Get to the Top
– Peter Parkers at the Base of Baby Everest
– Run to the Summit of Baby Everest
– Manmaker at the Summit of Baby Everest
– Phase II: Stop, Drop & Mosey
– Travel from the Base of Baby Everest to the new Roundabout
– Stops for Big Boy Sit Ups & Merkins
– Phase III: Roundabout Abs
– Pickle Pounders
– Flutter Kicks
– Hello Dollys
– Box Cutters
– Gas Pumpers
– V-Ups
– Sawdust handed the Q off to P3
– Phase IV: Pickled Elevens
– Mosey over to the Pickle Ball Courts for Elevens
– Started with 10 ‘Easy’ Burpees to 1 Iron Mike and went the the 6 was done.
– Phase V: Stairway to Awesome Calf Muscles
– Toe Merkins – Straight Ahead
– Toe Merkins – Pointing Toes Inside
– Toe Merkins – Pointing Toes Outside
– Phase VI: Parking to Crunch on Some Derkins
– Mosey a 1/3 of the way back to the AO
– Three (3) Rounds of Derkins & Crunches

MARY: Final Stretching

ANNOUNCEMENTS:
– 2nd F Lunch scheduled for 11/8. Location & Time TBD)
– 9th Anniversary Convergence scheduled for 11/16 at the asylum-daybreak

COT:
– Sawdust handed the :shovelflag: officially off to P3 & P3 shared a little bit of his journey from FNG to AOQ, with a little help from Pac-man.

Muscle Up

AO: asylum-am
Q: Gibbler
PAX: Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Gibbler, Hot Tub (John Muller), Kentucky, Matlock (Bill Maddox), Pac-man, P3, TRC/Crab legs, @passport, @tecmo, @baxkflow
FNGs: None
COUNT: 16
WARMUP: SSH and a deep squat for Coolio (Greg Fox)

THE THANG: mosey to muscle beach. Partner workout and rotate through all the equipment for a total body beatdown. Parter that runs to the end of the parking lot does a burpee

MARY: 100 flutter kicks

ANNOUNCEMENTS:

COT: habits of productive people

IPC 2024 – Week 2

AO: asylum-am
Q: Sawdust
PAX: Grandslam, P3, Cinco (Scott McGuire), Gibbler, Cosmo 2, Hot Tub (John Muller), Cat Gut (Mike Davis), White Belt, Backflow, Tecmo
FNGs: None
COUNT: 11
WARMUP: Plant the :shovelflag: and explain the hieroglyphics

THE THANG:
– Circuit Work Done for Time:
1. 800m Run
2. 80 Merkins – 15YD Weighted Lt. Dans – 14 Cactus Squats – 15YD Weighted Lt. Dans
3. 80 CMU Plank Jacks – Murder Bunnies – 14 Cactus Squats – 15YD Reverse Murder Bunnies
4. 60 Merkins – 15YD Brick Layers – 14 Cactus Squats – 15YD Brick Layers
5. 60 CMU Plank Jacks – 15YD Weighted Lt. Dans – 14 Cactus Squats – 15YD Weighted Lt. Dans
6. 40 Merkins – 15YD Brick Layers – 14 Cactus Squats – 15YD Brick Layers
7. 40 CMU Plank Jacks – Murder Bunnies – 14 Cactus Squats – 15YD Reverse Murder Bunnies
8. 20 Merkins – 15YD Weighted Lt. Dans – 14 Cactus Squats – 15YD Weighted Lt. Dans
9. 20 CMU Plank Jacks
10. 800m run

MARY: No time for her.

ANNOUNCEMENTS: IPC 2024 – Week 3 is next Friday

COT: Simple thoughts on how to share God with others. Use an acronym of SOAP:
– Scripture
– Observation
– Application
– Prayer / Praise

The Scotty Too Hotty

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Cat Gut (Mike Davis), Bunny, Cinco (Scott McGuire), Double Wide, Grandslam, Hands, Love’s, P3, Sawdust, Fabio (Joe Hamilton), Gibbler, TRC/Crab legs, Woodpecker
FNGs: None
COUNT: 17
WARMUP:

SSH
Stretching

THE THANG:

Indian run to Everest (Football Shuffle Pass)*
Up & Down Everest
*5 Burpees for fumbles

Indian run to workout area:

Push Ups x 25
Pull-ups x 10
Big Boy Sit Ups x 20
Jump Squats x 20
Repeat 4 Times

Suicides x 2

MARY:

Canoe w/ Catgut
Stretching

ANNOUNCEMENTS:

COT:

Gary Chapman

1. Consciously acknowledged his korthatyouare angry.
2. Restrain your immediate response.
3. Locate the focus of your anger.
4. Analyze your options.
5. Take constructive action.

“The discretion of a man deferreth his anger; And it is his glory to pass over a transgression.”
‭‭Proverbs‬ ‭19‬:‭11‬ ‭KJV‬‬
bible.com/bible/1/pro.19.11.KJV