F3 Knoxville

Tag: Matlock (Bill Maddox)

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

Four for Four (Miles)

AO: asylum-am
Q: Sawdust
PAX: Coolio (Greg Fox), bluebird, Matlock (Bill Maddox), Rugby
FNGs: None
COUNT: 4.1
THE THANG: We went 4.1 Miles with 4.1 PAX

COT: @Gibbler reminded us with Psalms that we have much to be Thankful for this Thanksgiving Holiday.

Come see my Knob

AO: asylum-am
Q: Fabio (Joe Hamilton)
PAX: Sawdust, Cat Gut (Mike Davis), Bunny, Jenner (Matt Pfeiffer), Econoline, Charmin (John Willis), Code Brown, TRC/Crab legs, Matlock (Bill Maddox), Rainbow, Dodgeball, P3 (Jordan Simmons), Cinco (Scott McGuire), WORM, Carni
FNGs: None
COUNT: 17

WARMUP: SSH, tie fighters
THE THANG: run up baby everest. run some more. at every other pole
10 squats
10 merkins
10 big bois
some rock work until @catgut cried uncle (#awkward)
partner Dora’s at (gulp) Everest
partner 1 run halfway up that accursed mount 5 bleeping times
partner 2 CDD, lunges, flutters, other stuff
bear crawl up the Knob named after me
down Picketts charge back to AO
MARY: ain’t nobody got no time for that
ANNOUNCEMENTS:
COT: if you are weary, lean into Him, . Read Thessalonians

Pac-man3 (P3 and Pac-man Co-Q Extravaganza)

AO: asylum-am
Q: P3 (Jordan Simmons) , Pac-man
PAX: Pac-man, Sawdust, Dung Beetle (Scott Kimsey), Welches (Leland Murphy), Matlock (Bill Maddox), Snitch (Cory Beilharz ), P3 (Jordan Simmons), None
FNGs: 1 None
COUNT: 7
WARMUP: SSH, Squats, TieFighters
THE THANG:Ab work/dips and running up cardiac with some reggae in the background. Followed by 10 minute rinse and repeat at the pavilion and the cloud.
10 table rows
15 merkins
sprint
10 mountain stompers
10 burpees

Finished with a mosey up the path with some lunges, bearcrawls, and hill runs.
MARY: hamstring, shoulder, and triceps stretch sesh
ANNOUNCEMENTS: none
COT: Discipline is choosing between what you want now and what you want most. Remember you are not alone in this.

Five do Rucking

AO: asylum-am
Q: Sawdust
PAX: bluebird, Coolio (Greg Fox), Gibbler, Matlock (Bill Maddox), Jack-Jack, Rugby
FNGs: None
COUNT: 5.2
THE THANG: 4 miles

COT: Heard @Rainbow tell us about the “Lost Art of Discipleship”