F3 Knoxville

Tag: Lizzy

Rolling rolling rollin

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AO: shamrock
Q: Haggis
PAX: Lizzy, Honeydew, Hot Toddy, Crawlspace, Mermaid, slappy, Squatter, Stitch
FNGs: None
COUNT: 9
WARMUP: SSH IW Tempo Merkins Don Quixote

THE THANG: mosey to football field

Rolling dice to determine our fate
White for distance (10,20,30,40,50,60)
Green Travel to distance
1 sprint
2 jog
3 bear crawl
4 lunge walk
5 Indian bear crawl
6 frog jump

Black for Work
1 Merkins
2 Squats
3 Dips
4 hello Dolly
5 flutters
6 diamond merkins

2 rounds that seemed like a lot of bear crawl and lunge walks with flutter and Squats

20 second star gazer

Sprints
20 and mosey back
55 and mosey back
5 (which was 95) and back to flag

MARY: no time

ANNOUNCEMENTS:
Brolympics tomorrow
COT:
Q shared importance of sprint distance. 2,555 days is 7 years. It’s been that long since my bone marrow transplant after battling leukemia.
Some days you wake up and have an idea as to what will happen and some days the dice of fate you give you hardship. Along the way there have been ups and downs and issues galore but thankful to be on this side of it all.
Going into my fight I was as lukewarm in life as one could be, but that quickly changed as God kept peeking through in numerous ways. It helped to have a strong support system that continues to this day and has grown with F3. It’s an honor to be out with yall in the mornings.

Just. Be. Kind.

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AO: asylum-pm
Q: Tenderfoot , Brick
PAX: Crash Dummy, Title IX (Christian Prescott), Brick, Steam, Dain Bramage (Will Olson), Pusher, Curveball, Rooney (Carl Whipple), Lilydipper, Drum Major, Lizzy
FNGs: None
COUNT: 12
WARMUP: Brick covered for me while I finished setup. Not sure about the full list of warmups. I think I heard:
SSH
Cherry Pickers
Manmakers
??

THE THANG:
Mosey along the south end of Lakeshore, stopping for various exercises along the way, including:
Burpees
More burpees
Bernie up hill
Squats
SSH
Arrive at base of Everest
LBC
Run up Everest
Squat Jumps
Hello Dollies
Mosey…
Butt-kicks
Imperial Walkers

Grab rocks:
50 bicep curls
Lunges to end of parking lot (w/ rocks)
50 shoulder press

Full-length parking lot drills:
Carioca/Karaoke out-and-and back
Bernie sprint to end
Grab partner: sprint out-and-back, then other partner sprints out-and-back
High knees back to our rocks, return rocks to pile

MARY:

ANNOUNCEMENTS:
Brolympics
Beer ruck canceled

COT: Just. Be. Kind.
I know politics is off-limits, but I just had to address the elephant in the room. I am raw, and my heart is breaking as I bear witness to the vile behavior following last week’s election results. Tribalism and mean-spirited divisiveness is at an all-time-high. All around us, in every sphere of our lives. And it’s coming from BOTH “sides.” Please don’t contribute to this hatred and disunion. It is our job to bridge and heal gaps between each other, to facilitate understanding and love. We are all brothers and sisters created by the same God. The same Spirit animates our Souls. The affairs of governments do not supersede this truth. I know we all make mistakes on this front. I certainly have. But the key is to learn from these mistakes, to make amends, and to commit to a path of reconciliation, unconditional dialogue, and intentional relationship.

10 Centers for 20 men

AO: brickyard
Q: Spellcheck
PAX: Appleseed, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gmail, Gordie, Lizzy, Natty, Spellcheck, DUCKHUNT2005, Strings, Bruce Lee,
FNGs: None
COUNT: 11
WARMUP:
Oil cans for Herbie, cherry pickers, toy, soldiers, Tennessee rocking chairs, Thai fighters, tempo Merkens, tempo squats.
Boogaloop

THE THANG:
1 minute AMRAP Timer
1. Flutter Kicks / LBC’
2. CMU pulls
3. Mucho Lego / Imperial walkers
4. Medicine ball partner Big boys
5. Pull-ups / Merkins
6. Sandbag press and throw
7. J Lo’s / Mountain climbers
8. Medicine ball partner squat press throw
9. Triple threat squats / American hammers
10. Blockies
Boogaloop
30 sec AMRAP Timer
1. step ups
2. Bear crawl 1-5-10 merkins (repeat)
3. Cactus jump squats
4. Bear crawl 1-5-10 merkins (repeat)
5. Wall sit
6. Bear crawl 10 merkins (repeat)
Boogaloop
Repeat x 2

MARY:
Flutter kicks, Freddie Mercury’s, Australian snow angels, J Lo’s, American hammers.

ANNOUNCEMENTS:
Convergence & bro Olympics

COT:
“If “ you do these things you may become
“a man” but not a Godly man.

“If” by Rudyard Kipling
https://www.youtube.com/watch?v=sqOgyNfHl1U

1 Corinthians 13
If “Godly men” do all these things without LOVE they have just wasted their time.

https://www.youtube.com/watch?v=e4jV1fxcHuE

Contentment

AO: shamrock
Q: Anchorman
PAX: Baby Boomer, Squatter, Lizzy, LeBling, Crawlspace, Anchorman
FNGs: None
COUNT: 6

WARMUP: High knees, butt kicks, over the fence forwards and back.  Cherry pickers  Smurf Jacks – IC – 4ct x10  Quad stretch  Down Dog / Cobra  

THE THANG: Mosey to the bleachers for Cardio  run up and down all of them to the end Catch our breath Stretch  
Mosey to the Ab area 50 LBCs 50 Awkward turtles  50 Dead bugs 50 American Hammers  50 Flutter kicks    
Mosey to Leg area 30 seconds wall sit 50 toe merkins, run 1 lap.
Repeat for 3 rounds total  
Mosey to Arm area  50 Bench press 50 lawn mowers 50 CMU press 50 Curls  50 Merkins on CMU

MARY:  Dealer’s choice  

 COT:  I need constant help with contentment. I get laser focused on something like a new pair of shoes, a car, house, a watch, etc. I want what I do not have, but I have been blessed with so much. I am so thankful for what I have. My family, my health, my job, etc.
I do t want to wait until Thanksgiving to appreciate what has been given to me.

Travel through Time

AO: asylum-daybreak
Q: Waffle House (Brady Greene)
PAX: Dain Bramage (Will Olson), Veggie (Rylen Huddy), lebowski, High Heels (Henry Ritchie), High Heels, Pele (Jon Lindberg), Doubtfire (Nick Bond), Lizzy, Double Wide, F3 Pluto ( Hugh Nystrom), Proton, Pusher, Crawdad (Robbi Dickens), Lilydipper, Jason Sutton
FNGs: 1 Jason Sutton
COUNT: 15
Triple Q Fail, triple confessions:

1) I would like to say I was following in the footsteps of my predecessor Crawdad (Robbi Dickens) and I took the week to meditate on last week’s Q before posting the backblast. But the truth is I went home after the workout and immediately started working on the yard, which I do not care about. Spent all day on it and was too tired to post this.

2) I like to get a little chatter going when I’m Qing, you know? But we went up everest and were generally on the move so much that I was out of breath and couldn’t say a whole lot. And we didn’t even get to the Jack Webb I had planned 🙁

3) I forgot our FNG’s name. Little Roll? Double Wide his potential brother in law will have to remember if/when Jason Sutton comes back.

ANNOUNCEMENTS: Proton! Great October surprise

COT: High Heels (Henry Ritchie) requested prayer for his write-in campaign to become Weasel Shaker