F3 Knoxville

Tag: Matlock (Bill Maddox)

Weighted Christmas

AO: asylum-daybreak
Q: Cart Girl (John Sadler) (Chatt, TN)
PAX: Matlock (Bill Maddox), Choir Boy, High Heels (Henry Ritchie), Brick, CRISPR, Steam, Qbert, Tropicana, Pac-man, Scully
FNGs: 1 Scully
COUNT: 11
WARMUP: Side Straddle Hop, Imperial Walkers, Static Squat
THE THANG: Partner workout. Everyone carried a weight- ruck, coupon, or CMU. While one partner shuffled from the playground to the pavilion (doing 5 incline merkins in the pavilion), the other partner did AMRAP exercises listed on the whiteboard. Each exercise on the whiteboard correlated to a song on the Christmas playlist. Once the song changed, we moved on to the next exercise.
ANNOUNCEMENTS: Dec. 25 OTB 0530 workout. Jan. 1 polar plunge. Jan. 20 convergence.
COT: 1) Invite ALL types of men to F3. 2) Let your speech inside F3 be encouraging and up-building to others. Speak in ways that strengthen others’ desire to be here. Aye.

Santa Claus is Going to Town

AO: asylum-am
Q: Coolio (Greg Fox)
PAX: Double Wide, Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cosmo 2, Hot Tub (John Muller), Rainbow, Waffle House (Brady Greene), Matlock (Bill Maddox), P3 (Jordan Simmons), Cinco (Scott McGuire), Love’s, Frenchie, Tropicana, UnicorNewton, Sambo #5
FNGs: 1 Sambo #5
COUNT: 16

WARMUP: yog around lot and up Baby Everest. Divvy up gifts
THE THANG: Dirty Santa/white elephant/Yankee swap

open a gift. lead ladder of
5 merkins
10 Big Bois
15 mountain climbers
20 SSH
25 squats
random runs and random intervals

the penalty for stealing a gift was draconian. 10 burpees followed by toting 100 lb weight up Baby Everest
not fact verified

gifts included an axe, the return of the Unicorn mask, an autographed pic of Coolio, REI gift card, lots of hand warmers,bbq rub and jerky. Free one hour massage from White Belt, giant Kit Kat Bar and a live gerbil

MARY: yes she was integral to the Christmas story

ANNOUNCEMENTS: Charmin was talking about the Soviet Union (fondly one can presume) and drowned out this part

COT: Read Luke 2. As prophesied back in Isaiah….Gibbler smells

Spirit Led BLIMPs

AO: asylum-am
Q: Charmin (John Willis)
PAX: High Heels (Henry Ritchie), Matlock (Bill Maddox), P3 (Jordan Simmons), Charmin (John Willis)
FNGs: None
COUNT: 4
WARMUP: SSH, Abe Vigodas, Tie fighters, tempo merkins
THE THANG: The Q felt led to do a ladder. The Spirit spoke through Matlock and said, “how about BLIMPs?” Started with 25s of Calf raises and table rows at the Pavalon, then moseyed around the AO, stopping from time to time to escalate the BLIMPS.
-5 Burpees;
-10 Lunges;
-15 Imperial Walkers
-20 Merkins;
-25 Plank jacks

Ended with more calf raises, 25s of box jumps/step ups and LBCs and one final sprint up Baby Everest.
MARY: no Mary
ANNOUNCEMENTS: Hot toddy Q on Jan 6, Convergence at Big Ball later in Jan.
COT: Appreciate God’s blessings, give thanks and don’t overthink it.

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.

The Go-Giver

AO: asylum-am
Q: Rainbow
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), P3 (Jordan Simmons), Fabio (Joe Hamilton), Matlock (Bill Maddox), F3 Pluto ( Hugh Nystrom), Rainbow, White Belt, Jug Dish
FNGs: None
COUNT: 9
WARMUP: 20 SSH on 4ct
Corner One- Baby arm circles front and back x10
Corner Two- Imperial Walkers x10
Corner Three- Windmills x12
Corner Four- Tempo Merkins x10
Corner One to close with 12 4ct LBC
THE THANG: mosey to Circus Maximus
5 exercises here Merkins, Dry D, Burpees, LBC, Squat Jumps all 10 count rep

Perform all exercises then run a lap. Drop the first exercise after lap one and continue to dropping until complete

Mosey to lower parking lot for 4 cones
10 gas pumpers at each cone, bear crawl in between. Run back side back to start to rinse and repeat. Completed 3 Rounds

Mosey to little Everest. 10 Tempo squats at bottom of hill. Bernie every other time up with 10 alternating lunges at top. 10 each leg. 3 rounds of that

MARY: nope
ANNOUNCEMENTS: nada

COT: talked about the other part of thanksgiving. The giving part. Challenge to give more of our money, time, and resources