F3 Knoxville

Tag: Hands

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.

Community Tour of the Asylum

AO: asylum-am
Q: Sawdust
PAX: Farley, P3, Hands, Tropicana, Grandslam
FNGs: None
COUNT: 6
WARMUP:
– Motivators
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Windmills
– Rockettes
– Tie-Fighters
– X-Wings
– Burpees until the PAX was warmed up

THE THANG:
– Stage 1 – Pass the Coupon Between Sets:
– Curls
– Rows
– Thrusters
– Wood Choppers
– Triceps Extensions
– Lateral Twists
– Stage 2 – Tour the Ample-Theater to the Dock:
– Enroute to the Ample-Theater from the Gate
– Lt. Dans
– Merkins
– Ample-Theater Work with a Lap
– Boxcutters
– X-Factor
– Step Ups
– Dips
– Derkins
– Gas Pumpers
– LBCs
– Enroute to the Dock
– Lunge to a Light Pole
– Bear Crawl to a Light Pole
– Broad Jump to a Light Pole
– Dock Exercises (While we Startled a Park Worker on Break)
– Sumo Squats
– Burpees
– Stage 3 – Going Up Cardiac:
– Mountain Climbers
– Bernie to the First Turn
– Hello Dolly
– Bear Crawl to the Next Turn
– Squats
– Run to the Benches
– Dips
– Stage 4 – Down Route 66:
– Merkins

MARY: One BBQ Squat

ANNOUNCEMENTS: Anyone who still wants an Asylum shirt/gear let me know. We can make another run of Mud Gear orders

COT: We were not meant to be alone. Our charge was to go forth and make disciples. The only way to do that is to be a part of a community and lean into it. Acts 2:42-44

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

Double Down in Brau Town

AO: asylum-am
Q: Unibráu (Nick Robinson)
PAX: Breaststroke (Will Duncan), Pac-man, P3, Grandslam, Sawdust, Matlock (Bill Maddox), Hands, Shotgun. Cowbell visiting from downrange Iowa
FNGs: None
COUNT: 10
WARMUP: Brau’s shoulder mayhem. A dazzling array of merkin styles that even DoubleWide would say Brahhh

THE THANG: Brau dealing blackjack. 21 was the number of the day and the number of the day was 21. Aka Super 21s

1 merkin 1 big boi
2 merkins 2 big bois
3 merkins 3 big bois

(Surely even the most dim can snuff out the pattern here)
….
21 merkins 21 big bois

(God be with you should you have to sneeze later)

MARY: fellowship slow mosey/stagger back to AOQ. Entertained by cornfield hijinks stories from Shotgun

ANNOUNCEMENTS: dad camp but tough turnips if you didn’t already sign up. Gibbler already snagged the plush accommodations anyway.

COT: We can see what can be, unburdened by what has been

No Name Workout

AO: asylum-am
Q: Rainbow
PAX: Cinco (Scott McGuire), Waffle House (Brady Greene), Tropicana, Econoline, P3, Double Wide, Matlock (Bill Maddox), Bunny, Cat Gut (Mike Davis), Cosmo 2, TRC/Crab legs, Hands, Woodpecker, Button Fly, Techmo, Newton
FNGs: None
COUNT: 17
Open with SSHx20 short walk to little Everest for rest of warmup.
Imperial walker’s at bottom, tempo merkin at top. Cherry pickers and windmills at bottom tie fighters up top

Workout- Little Everest : reps at bottom (20,15,10,5) of 4 ct flutters abs merkins. Example 20 4 ct flutters then run up and back. Then 15 and so on.

Mosey to pavilion for 2 rounds of 20 table rows and 20 dips

Mosey to big circle for 10 burpees run a lap and 5 burpees run a lap

Mosey back for a bit of Mary