F3 Knoxville

Tag: Hands

55!

AO: asylum-am
Q: Hands
PAX: Hands, Matlock (Bill Maddox), P3, Pac-man, Rainbow, Sawdust, Tropicana, Waxjob, Grandslam
FNGs: None
COUNT: 9
WARMUP: 55 Merkins, Tie Fighters, some stretching.

THE THANG: Carry your concrete friend up Baby Everest and then shuffle over to the trail. We had 10 cards with an exercise and a mode of transport. Cards were drawn, exercise done for 45 seconds, transport to next light pole. Mosey back at 6:12.

MARY: No time

ANNOUNCEMENTS: Escape from Haw Ridge is coming.

COT: Keep the faith, be a leader and role model. Things will change but it may take several years.

Trotline VQ

AO: asylum-am
Q: Trotline (Britton Carver)
PAX: Wham-o (Charlie Greene), My Precious (Hunter Dance), F3 Pluto ( Hugh Nystrom), p-nut, Hands, Cap’n Crunch (Ted Ancelet), Double Wide, Cat Gut (Mike Davis), Pac-man, Hot Tub (John Muller), Detention, Cosmo 2, Waffle House (Brady Greene), Bunny, Tropicana, Rainbow, Matlock (Bill Maddox), P3, Sawdust, Crank bait, Newton
FNGs: None
COUNT: 22
WARMUP:

Side stratal hops
Tie Fighters
Cherry Pickers
11’s
THE THANG:

With a Battle Buddy
9 rounds
1.Curls
2.Big boy sit-ups
3.lieutenant dans
4.overhead press
5.weighted FLK
6.weighted squats
7.merkins
8.hello dollys
9.Happy burpees

One partner was doing the exercise while the other was running a lap around the parking lots next to the cloud.
MARY:
Trip to the ATM with Waffle House

ANNOUNCEMENTS:
Appreciate everyone coming out for my VQ!

COT:
Proverbs 3:5-6
Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.

Pavilion Jumping AMRAP

AO: asylum-am
Q: Fabio (Joe Hamilton)
PAX: Cinco (Scott McGuire), Rainbow, Hands, Fabio (Joe Hamilton), Matlock (Bill Maddox), Cat Gut (Mike Davis), Love’s, P3, TRC/Crab legs, Pac-man, Tropicana, Double Wide, Waffle House (Brady Greene), Bunny, Clipper (Ben McCurry), Tunnels, PizzaPizza
FNGs: None
COUNT: 18

WARMUP:

At the Pabalon
Side Stratal Hops
Tie fighters
Cherry pickers
BBQ Squats

THE THANG:

Count off to three

Mosey to new pavilion with 1s carrying CMUs
2s mosey to Chapel pavilion
3s mosey around circus Maximus and bump 1s

AMRAP at each pavilion with group mosey between pavilions to bump group

New Pavilion exercises
Front raises
Squat thrusters
Tricep extension
Rows
Overhead press
Calf raises
Curls
Squats

Chapel Pavilion exercises
Monkey Humpers
Hello Dolly
Mountain Climbers
Pice pounders
Lunges
BBS
Iron Mikes
Flutter kicks

Mosey back to Pabalon for COT

COT:

James 1:2-4
Remember that during all the blessing God provides there will be times of trial and that we can trust God to see us through those situations

Gotta Tabata

AO: asylum-am
Q: Tropicana
PAX: Charmin (John Willis), Code Brown, Hands, Grandslam (Trey Leake), Matlock (Bill Maddox), P3, Snitch (Cory Beilharz ), TRC/Crab legs
FNGs: None
COUNT: 9

WARMUP: SSH in silence. Cherry pickers in silence.
THE THANG: Tabata on the Cloud
40/20 (4 rounds each)
1st Half
Alarm clocks
Step ups
T-merkins
LBCs

Halftime at the Pavalon
Partner up
45/45 balls to the wall/wall sits
2 rounds

2nd Half
Jump squats
Decline merkins
Courtesy lunges
Suicide planks

MARY:
ANNOUNCEMENTS: GrowRuck NOW! Charity Golf Event
COT: Service
The gloom, the grunting and groaning, the glad handing, these groups of men. We don’t do this for vanity or ego. We men of F3 do these things to be better and stronger together as SERVANTS of God and God’s children anywhere we encounter them.

Battle Buddy for :cmu:esday

AO: asylum-am
Q: Sawdust
PAX: Pac-man, Hands, Tropicana, Snitch (Cory Beilharz ), Grandslam (Trey Leake), Rainbow, Waffle House (Brady Greene), P3, Matlock (Bill Maddox), Trotline, Wham-o (Charlie Greene)
FNGs: None
COUNT: 12
WARMUP: SSH, Tempo Merkins. T-Merkins, Runners Stretch, Downward Dog & Upward Dog, Cherry Pickers, Windmills, Rockettes (Bunny Style), Tie-Fighters, X-Wings & Suicide Sprints with Bobby Hurleys

THE THANG: Find a Battle Buddy on the Cloud and set 6 Exercise Stations for rotation. One Buddy runs a lap around the parking lots, while the other Buddy is AMRAP until return.
Stations:
1. Weighted Lt. Dans
2. Manmaker Blockees
3. Weighted Flutter Kicks
4. Lawn Mowers
5. Squat Thrusters
6. Weighted Big Boy Sit-Ups

MARY: Matlock (Bill Maddox) led us in Dante’s Core

ANNOUNCEMENTS: Construction in the park is set to finish in April or May. Targeting a possible convergence in early July.

COT: Our Charge – 2 Timothy 4:1-5… As followers of Christ we will do things not popular in society, but we should stay the course.