F3 Knoxville

Tag: Grey Cup

Spirit Led

AO: asylum-am
Q: Hands
PAX: Matlock (Bill Maddox), P3 (Jordan Simmons), Pac-man, Snitch (Cory Beilharz ), Grey Cup
FNGs: None
COUNT: 6
WARMUP: Motivators, mountain climbers, plank jacks, merkins, cherry pickers, shoulder blaster.
THE THANG: AMRAP different exercises while one pax Bernied up Baby Everest, 7’s on fake skunk hill with burpees and Bobby Hurleys, to cloud for 1 minute of Never Surrender, Jack Webb 1:2 up to 10, 11’s with butt touchers and Bulgarian split squats, to Pav-a-Lon for table rows, wall sits and crunchy frogs. Stop and grab a rock for some curl/press and then to AO.
MARY: Plank until 6:15
ANNOUNCEMENTS: None
COT:You hear what you listen for. What is your listening tuned to? Prayers for Grey Cup’s van to be repaired, Maine, Snitch’s daughter’s friend who fled from the Middle East conflict, praise and prayers for Matlock and CR, prayers for Steamroom at Basic Training.

The Hands Hot Lap

Perfect fall morning.
8 motivators, some other stuff, and then no Shoulder Blasters! Let it never be said that your Q doesn’t do anything for you. I saved your shoulders for Jack Webb.

We did the Hands Hot Lap – 10 minutes of running in a circle. There are some among us, I assume, whose watch told them how far they ran in those 10 minutes, what their pace was, what their heart rate got up to, and how many calories they are assumed to have burned. Your Q is skeptical of gadgetry and doesn’t care about the data: he just wants to be like Hands.

We made our way to the Pavalon for some partner stepover/table row/LBC 7s when Gibbler decided he’d had enough and made up a story about his wife having to go save lives at the hospital or something. Sometimes you have to make time for what’s really important, like Jack Webb.

Gibbler bailed and we kept going with some baby Everest runs, and then it was time to cash out. (See tomorrow’s Saturday Q to find out the shocking results of some graduate studies on the big differences between AM guys and PM guys, as reported by their wives, children, and friends.)

ANNOUNCEMENTS:
Today was the last day for @Crime Scene, the F3 Ford that didn’t miss a single day for three weeks. Showing up even on Sundays is real commitment and we will miss you Crime Scene.