F3 Knoxville

Tag: Matlock (Bill Maddox)

Get The Led Out Before We’re Not In Kansas Anymore

AO: asylum-am
Q: Sawdust
PAX: Double Wide, Cinco (Scott McGuire), Rainbow, Matlock (Bill Maddox), Swimmies (Nathan Chesney), Tropicana, Cat Gut (Mike Davis), P3, Grandslam (Trey Leake), Newton
FNGs: None
COUNT: 11
WARMUP: SSH (24), Tempo Merkins, Cherry Pickers, Rockettes (@Bunny Style), Tie-Fighters, X-Wings, Bobby Hurley’s Up Route 66, but turn at the Stone to do some Peter Parker Pickle Pounders (Say that fast 3x)

THE THANG: Light Pole Pictionary Circuit –
Started with Bearpees & ended with TN Rockin’ Chairs while reviewing the custom deck of cards with exercises. Ten (10 Reps of each exercise.

ANNOUNCEMENTS: Convergence 20-Jan-24 at #bigball.

COT: “Success is not final, failure is not fatal: It is the courage to continue that counts.” – Winston Churchill

Plunging Into the New Year

AO: asylum-daybreak
Q: Lilydipper , High Heels (Henry Ritchie), Charmin (John Willis)
PAX: OnStar, Rainbow, F6, High Heels, Veggie (Rylen Huddy), Crawdad (Robbi Dickens), Matlock (Bill Maddox), Choir Boy, Dung Beetle, Gibbler, Charmin (John Willis), Jumbo(Carter Dickens), Pusher, Pele (Jon Lindberg), Drum Major, lebowski, Tropicana, P3, Scully, Honeydew, Tenderfoot, Lilydipper
FNGs: None
COUNT: 22
WARMUP: Charmin had us doing all kinds of things that unnerved us before even getting to The Thang.
THE THANG: Charmin took us to three different pavilions where we were crushed with his mesmerizing and crushing exercises. We took CMU size boulders to the first pavilion and he made us raise and swing those things around until are arms could no longer take it.
High-Heels took over after the third pavilion of exercises by Charmin. High-Heels took us to the Caribbean parking lot where we ran from 6 o’clock counter clockwise to 9 o’clock stopping at 3, 12 and 9 o’clock to do various exercises. We did this about a million times until we were barely breathing. Lilydipper took us from there back to the 1st Pavilion to grab those doggone boulders that Charmin wore us out with. We had to go to the AO parking lot and team up for Doras. Partners did exercises with the dagnab boulders while the other ran around the parking lot, a heaving and a bursting with air until partners traded places. We weren’t done after we put the boulders back. Lily made us run various sprints (Bernie, High Knees, etc.) until we had stumble to the pavilion for the BOM.
MARY: We were so beat down what we didn’t have the time nor ability to do the Mary.
ANNOUNCEMENTS: Convergence at Big Ball on January 20!!
COT: Message: Plunging Into The New Year
Why do we this F3 Thing for another doggone year
1. It is completely stupid
2. It involves community.
3. It is a line of demarcation.
4. It is acceptance of pain.
5. It is release.
6. It is invigoration.
7. It is celebration.
Also, prayers for F6 on vocational search, prayers for those heading back to school or college, and praise for the health of Matlock’s nephew, John.

Crazy 8s with “light recovery”

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Gibbler, Rainbow, Bunny, Matlock (Bill Maddox), Charmin (John Willis), Woodpecker, Code Brown, Tropicana, Double Wide, Sawdust, Hot Tub (John Muller), Cosmo 2, Hands, P3, Newton
FNGs: None
COUNT: 16
WARMUP:
SSH – 20
Windmills – 10
Tie Fighters – 15 each
Michael Phelps – 20 on your own
Cherry Pickers – 5
Tempo Squats – 10
Tempo Murkins – 10
Deep Squat – hold for 20 seconds

THE THANG:

Two figure 8s around the overlook and Asylum with 8 stops along the way, followed by a light recovery session (down and back up Everest) between rounds.

4 Stations:
– Station 1 – 50 Reps
– Round 1 – LBCs (Single Count)
– Round 2 – Hello Dollies (Single Count)
– Station 2 – 20 Reps
– Round 1 – Man Makers
– Round 2 – Burpees
– Station 3 – 50 Reps
– Round 1 – Squats
– Round 2 – Alternating Lunges (Single Count)
– Station 4 – 20 Reps
– Round 1 – Carolina Dry Docks
– Round 2 – Merkins

MARY: Trip down the river in self propelled water vessels with the one and only @Cat Gut.
ANNOUNCEMENTS: Convergence at BigBall on the 20th. Hot Toddy Bday Q TOMORROW
COT: Fight the temptation to compartmentalize the Lord, Lean on him in everything.

Burpees, Hills, and one FNG

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: Matlock (Bill Maddox), P3, Tropicana, Hands, Donelson Leake, F3 Pluto ( Hugh Nystrom), Young Trey Leak who is now @grandslam
FNGs: 1 Young Trey Leak who is now @grandslam
COUNT: 6
WARMUP:
The best of Coach Dunn, loose groins, SSHx20, hurdle stretch, Cherry 🍒 pickers,

THE THANG:
First trip to the benches: five picnic table  pull-ups, 10 dips, five Burpee‘s plus a lap around the building R&Rx5
Run to base of cardiac hill:
Pick a rock time followed by 10 curls +10 overhead thrusters. Rock work, followed by a run to the top of the hill with a Burpee in each corner for a total of five Burpee‘s. R&Rx3
Second trip to the benches: 10 box jumps 10 decline, Merkins followed by a lap around the building. R&Rx5

ANNOUNCEMENTS:
Hot toddy, Q coming up

COT: please keep Tiki and his family in your prayers.
Last weeks in James Clear newsletter. jamesclear.com/3-2-1/december-28-2023