F3 Knoxville

Birthday Q

AO: asylum-am
Q: Gibbler
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Fabio (Joe Hamilton), Gibbler, Hands, Hot Tub (John Muller), Matlock (Bill Maddox), Rainbow, TRC/Crab legs, Waffle House (Brady Greene), @worm, @loves
FNGs: None
COUNT: 14
WARMUP: 43 SSH
THE THANG: partner up. Rounds with merkins, squats, LBC, flutter kicks, wall sits, shoulder taps, pickle pounders, etc
MARY: @cat gut led boat/canoe
ANNOUNCEMENTS:
COT:Jesus is the reason.

Happy are we

AO: asylum-am
Q: Hands
PAX: Dung Beetle (Scott Kimsey), P3 (Jordan Simmons), Pac-man, Snitch (Cory Beilharz ), Hands
FNGs: None
COUNT: 5
WARMUP: SSH, froggy squats, inchworm, back and forth in the parking lot several different ways
THE THANG: Route 66 with Merkins, 7’s on the adjacent hill with jump squats and Big Boi sit ups, 3 rounds of catch me if you can, 1 minute of never surrender and then Jack Webb at the cloud, Crab Legs trifecta at the pavilion (table rows, toe merkins, BTTW), mosey around to cardiac and back to the AO
MARY: No time, almost a Q fail!
ANNOUNCEMENTS: None
COT: As advent approaches, are you attached or detached from wealth, power, honor, and pleasure? See the beatitudes in Matthew’s gospel.

Card Shark Time

AO: asylum-am
Q: Dung Beetle (Scott Kimsey)
PAX: Pac-man, TRC/Crab legs, Hands, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Sawdust
FNGs: None
COUNT: 7
WARMUP:
Unconventional Good Mornings

THE THANG:
Dealing of cards with reps by value and exercises by suit:
– Hearts = Hand Release Merkins
– Diamonds = Dips
– Spades = Step-Ups
– Clubs = Crunches

COT: Ecclesiastes 3:1-8

1 There is an appointed time for everything. And there is a time for every [a]event under heaven—

2 A time to give birth and a time to die;
A time to plant and a time to uproot what is planted.
3 A time to kill and a time to heal;
A time to tear down and a time to build up.
4 A time to weep and a time to laugh;
A time to mourn and a time to dance.
5 A time to throw stones and a time to gather stones;
A time to embrace and a time to shun embracing.
6 A time to search and a time to give up as lost;
A time to keep and a time to throw away.
7 A time to tear apart and a time to sew together;
A time to be silent and a time to speak.
8 A time to love and a time to hate;
A time for war and a time for peace.

Roll, Run & Exercise

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Hands, Waxjob, TRC/Crab legs, Snitch (Cory Beilharz ), Pac-man
FNGs: None
COUNT: 7
WARMUP: SSH, Tempo Merkins, Cherry Pickers, Windmills, Rockettes, Tie-Fighters, X-Wings, Rocky Balboas & Karaoke

THE THANG:
Two (2) teams trying to get through all the exercises 4 times. One team works the exercises while the other team runs the route based on chance of rolling a die. Base of operations was the head of Circus Maximus by the electric vehicle charging stations.

Exercises:
• 10 – Burpees
• 15 – Seal Jacks (4 – Count)
• 20 – LBCs (4 – Count)
• 15 – Peter Parkers (4 – Ct)
• 10 – Sumo Squats (4 – Count)
• 15 – Hello Dollys (4 – Ct)
• 20 – Merkins
• 15 – V-Ups
• 10 – Lt. Dans
• 15 – Gas Pumpers
• 20 – Side Crunches (10 EA)
• 15 – Boxcutters (4 – Count)

Let’s Roll & Run:
1. Sanctuary

2. All The Way Around the Circus Maximus

3. Water Cooler
4. Don’t Step onto the Cloud
5. Upper Parking Loop
6. Toilet Building
Let’s Roll & Run:
1. Sanctuary
2. All The Way Around the Circus Maximus
3. Water Cooler
4. Don’t Step onto the Cloud
5. Upper Parking Loop
6. Toilet Building

MARY: Indian Run Back to the AO & a little bit of Dante’s Core

COT: Try not to be “All Over the Place”. Stay calm & focused in quiet times. Matthew 16:18

The Snooze Alarm Impromptu Q

AO: asylum-am
Q: Bunny
PAX: P3 (Jordan Simmons), Dodgeball, Waffle House (Brady Greene), Rainbow, Fabio (Joe Hamilton), WORM, Double Wide, Thigh Master (F3 Muletown), Cat Gut (Mike Davis), Dung Beetle (Scott Kimsey), Hands, TRC/Crab legs, Matlock (Bill Maddox), Cinco (Scott McGuire), Pac-man, Love’s, Sawdust, Holes
FNGs: 1 Holes
COUNT: 19
WARMUP: SSH, Tie-Fighters & Rockettes in a Line

THE THANG: Did an escalator with burpees(a few bro-pees), squats, mericans and pickle pounders as we traveled our way around cardiac to Everest.

MARY: Stretching

ANNOUNCEMENTS:
– IPC Week 4 will be on Ruggles Field.
– Conspicuously absent from his Q was @Woodpecker who hit the snooze button.

COT: Attitude