F3 Knoxville

Tag: Gibbler

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

Ruck ‘til You Drop

AO: asylum-am
Q: Sawdust , Gibbler, Fabio (Joe Hamilton), bluebird
PAX: Sawdust, Gibbler, bluebird, Fabio (Joe Hamilton), John, Jack-Jack 🐕
FNGs: None
COUNT: 5
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.4 Miles

MARY: N/A

ANNOUNCEMENTS: N/A

COT: Don’t get mad, be glad :slightly_smiling_face: Cinco (Scott McGuire)

Ruck Some More

AO: asylum-am
Q: Sawdust , Fabio (Joe Hamilton), Tropicana
PAX: Tropicana, Matlock (Bill Maddox), Sawdust, Fabio (Joe Hamilton), Gibbler, Coolio (Greg Fox), Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 6
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.6 Miles

MARY: N/A

ANNOUNCEMENTS: Iron Pax Challenge Week 1 this Friday

COT: TRC/Crab legs asked us what we are spending our time on and if it’s not what we should, what are we going to do to change it.

Plagiarism- A Q by Code Brown

AO: asylum-am
Q: Code Brown
PAX: Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Code Brown, Cosmo 2, Double Wide, Hands, Gibbler, Hot Tub (John Muller), Love’s, P3, Rainbow, TRC/Crab legs, Waffle House (Brady Greene), Woodpecker, Newton, Techmo, Flintstone, WHITE BELT
FNGs: None
COUNT: 20? (Going from a dim memory)
WARMUP: Code Brown padded his pockets with additional royalties from Tie Fighters. Did some plank things with varying degrees of success among the pax.

THE THANG: See my backblast from the previous week. Seriously.

MARY: A mercifully brief boat/canoe. It’s almost like Code Brown was playing with Cat Gut’s emotions.

ANNOUNCEMENTS: Third F this Friday at Dead End for lunch, early dinner, pre-nap. Prayers for Doubtfire to show and pick up the tab.

COT: Imitation is a sincere form of flattery and an excellent way to lead the pax for a Q.

Poets’ Ladder and Playground Pump Sesh

AO: asylum-am
Q: P3
PAX: Gibbler, Hot Tub (John Muller), Matlock (Bill Maddox), Pac-man, Double Wide, Love’s, Hands, Cinco (Scott McGuire), Bunny, Cat Gut (Mike Davis), Tropicana, Newton
FNGs: None
COUNT: 13
WARMUP:

5 Burpees
Tie Fighters – 10 each direction
20 SSH
5 Cherry Pickers
Carltons / Front swings / Michael Phelps
Front Arm Stretch / Triceps Stretch
10 Tempo Squats
10 Tempo Merkins
5 Down / Up Dog
Deep Squat Hold

THE THANG:

One partner runs to Pavilon and does two rounds while other partern does AMRAP at the Globe Amphitheatre. When partner runs back to Globe, switch..

New Playground Pavilon
2 rounds
1st Round – 20 Dirkins / 15 Table Rows / 20 V-ups
2nd Round – 20 Irkins / 15 Table Rows / 20 V-ups

Globe Amphitheatre

AMRAP

Bottom – 20 Big Bois
Tier one – 5 burpees / 5 box jumps
Tier two – 10 burpees / 10 box jumps
Tier three – 15 burpees / 15 box jumps

MARY: Notta

ANNOUNCEMENTS: Notta

COT:

If you need an enemy in order to further your agenda, rest assured, it is not the agenda of our king.. “you have heard it was said, ‘Love your neighbor and hate your enemy.’ But I tell you, love your enemies and pray for those who persecute you..” Matthew 5:43-44