F3 Knoxville

Tag: Postman (Scott Colby)

Pi Day Beatdown

AO: bigball
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), Postman (Scott Colby), vanilla, Huffy (Ken Hill), Davy Crockett, Hamm, Handlebar
FNGs: None
COUNT: 7
WARMUP: Usual

THE THANG:
L&N Decimal Grinder
3.1415926535…
30 Kettle Swings
10 Blockees
40 Curls
10 WW3 Sit Ups
50 Tricep Extensions
90 Sec Plank
20 Front Raises
60 Bent Rows
50 Hollow Hold Flutters
30 Goblet Squats
50 OHP

Sun Sphere Surface Area
4πr^2
4 rounds
3 Burpees
14 Merkins
Run Stairs
37 LBC

Circular Logic @ AO
Pi is an infinite, irrational number
“Infinite” AMRAP with partner
1 PAX runs perimeter, the other does an exercise station, keep going around the circle until time expires
1. Dips
2. Step Ups
3. Derkins
4. Freddy Mercury
5. Shoulder Taps
6. High Pull Row

MARY: Stretching Cooldown

ANNOUNCEMENTS: traveling safety, Magic Mic (Jarrett Woodall) and M as they await baby #2. Hamm and M as they await their 3rd! Huffy (Ken Hill)’s wife Debbie recovering from surgery and G-6 (Rick Kuhlman) as well

COT: Don’t get stuck in negative loops, create good habits.

3/9 cards

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Rep Sleepy, vanilla, Postman (Scott Colby), Natty, Wes Franks (Pony Tail)
FNGs: None
COUNT: 7
WARMUP:

THE THANG:

Deck of cards on the performance lawn

:heart:- lap
:clubs:- hand release Merks
:diamonds:- American hammer
:spades:- jump squats.

MARY:

ANNOUNCEMENTS:

COT:

Super MAR10 Beatdown

AO: bigball
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), Swanson, Drive-thru (Mikel Towe), Postman (Scott Colby), vanilla, Chuck
FNGs: None
COUNT: 6
WARMUP: Usual

THE THANG:
World 1-1: Sky World (Upper Body)
Big Ball
11s
Derkins
Shoulder Taps (L/R 1)

World 1-2: Underground Cavern (Legs)
AO Fountains
10 Min AMRAP
1. 20 Squats
2. 20 Reverse Lunge
3. 20 Box Jump/Step Ups
4. 20 Mountain Climbers

Bowser Castle Climb
L&N
10 Min AMRAP (10 reps each)
Blockees
Over-Head Press
WW3 Sit Ups
Skull Crushers
Energizer Bunnies
Ranger Merkins
– Run stairs

Once the timer goes off…

SUPER STAR MODE
Jail Break to Flag Pole
10 Starfish Sit Ups
10 Star Jumps

MARY: nope

ANNOUNCEMENTS:

COT:
“Thank you Mario! But our princess is in another castle!”
Always another level…

“I feel…that I am being not only reformed, but transformed. I do not, however, assure myself, or indulge the hope, that there are no elements left in me that need to be changed.”
“I can show you many who have lacked, not a friend, but a friendship…”
Seneca Epistle vi

“And we all, who with unveiled faces contemplate the Lord’s glory, are being transformed into his image with ever-increasing glory, which comes from the Lord, who is the Spirit.”
‭‭2 Corinthians‬ ‭3‬:‭18‬ ‭NIV‬‬

Garage Royale Blackjack

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), vanilla, G-6 (Rick Kuhlman), Postman (Scott Colby)
FNGs: None
COUNT: 4
WARMUP: the usual

THE THANG:
Blackjack with F3 Cards
Q vs PAX
Vegas Blackjack games:
If Q wins, we do all the exercises on the cards.
If PAX win, we do only PAX cards.
If PAX bust, one lap, 10 burpees, and cards.

No one wins.

MARY: nope

ANNOUNCEMENTS: Bev MRI today at 3pm, Foster (Fellow) deploying overseas.

COT: Don’t trust everyone, but don’t trust no one either. Find brothers you trust and don’t be too closed off.
Seneca Epistle IV

Cold Feb Morning

AO: bigball
Q: Swanson
PAX: Frizzles, vanilla, Natty, Postman (Scott Colby), Wes Franks (Pony Tail), Wedding Singer, Pepe (F3 Scissortail Oklahoma)
FNGs: None
COUNT: 8
Warm up: 10 ea
1. shh
2. Plank jack
3. Tempo squat
4. Rockettes
5. This/that
6. Michael Phelps
Mosey to curb
7’s – bear crawl curb merkins
Route 66 – deconstructed burpee
1. add one rep at each light pole
2. Plank jack
3. Merkin
4. Jump squat
Top of big ball steps to first landing 11’s
1. mucho leggo
2. LCRC
Mary at AO
EMOM
1. 5 squats
2. 5 merkins
3. 5 burpees

ANNOUNCEMENTS:
1. 2nd F coming soon

COT:
“But Daniel resolved that he would not defile himself with the king’s food, or with the wine that he drank. Therefore he asked the chief of the eunuchs to allow him not to defile himself.”
‭‭Daniel‬ ‭1‬:‭8‬ ‭ESV‬‬

“Resolved” – discipline that was decided beforehand