Pull-A-Part – F3 Knoxville

AO: the-pulpit
Q: Sawdust
PAX: Pull-A-Part, Ike, Voodoo, Leland Robbins (Geiger), Smoked Pickle, Betty, Snitch (Cory Beilharz ), Jim Norris
FNGs: None
COUNT: 9
WARMUP:
– Motivators
– Stretching
– T-Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes (Bunny-style for Pull-A-Part)
– Tie-Fighters
– X-Wings
– 5 Easy :burpee:s

THE THANG:
– Worked our way up Mt. Sinai with exercises at every speed bump and then worked our way back to the field house.
– :cmu:sday with some cardboard that the Q keeps in his vehicle for just such an occasion. We cycled through stations and took turns being the timer going down to the Ram, performing 10 squats with an 80-lbs sandbag, while the PAX stayed at the top of the field house with their :cmu: staying warm with other exercises.
– Stopped by the entrance to the Upper School for some plank ab workouts for the cameras.

MARY:
– No real time for her.

ANNOUNCEMENTS:
– escape-from-haw-ridge

COT:
– “Fortune favors the bold”, but let us seek Heavenly treasures and not earthly ones. Matthew 13:44.

AO: asylum-am
Q: Rep Sleepy
PAX: Hands, Pull-A-Part, Double Wide, F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Cat Gut (Mike Davis), Aquafina, P3, Casey Kasem (Jess), Waffle House (Brady Greene)
FNGs: None
COUNT: 11
WARMUP:
Cat Gut (Mike Davis) chose 11
SSH x11 IC
Tempo Squat x11 IC
Tempo Merkin x11 IC
Imperial Walker x11 IC

THE THANG:
F3 Pluto ( Hugh Nystrom) chose 7
Mosey to Picketts Charge for some 7s
First hill – Merkins and Big Boys
Second Hill – Lunges and Boxcutters
Third Hill – Burpees and Squats

Still had some time so started the 11s on Baby Everest with Perfect Merkins and Iron Rockets

MARY:
Flutter Kick x25 IC
Hello Dolly x10 IC
Rosalita x10 IC
Stretching

ANNOUNCEMENTS:
Escape from Haw Ridge in March

COT:
Great Leaders are intent on leaving a legacy that will resound to their Groups’ Advantage long after they have gone. Knowing their leadership tenure is limited by human mortality, they get prepared for the expected event of their departure by developing new Leaders. Because they cannot predict the precise time of their departure, they stay ready for the unexpected by ensuring that the Leaders they develop are ready right now instead of sometime tomorrow. Great Leaders are constantly working themselves out of a job.
– Qsource

“But Jesus called them to him and said, “You know that the rulers of the Gentiles Lord it over them, and their great ones exercise authority over them. It shall not be so among you. But whoever would be great among you must be your servant, and whoever would be first among you must be your slave, even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.””
‭‭- Matthew‬ ‭20‬:‭25‬-‭28‬

Tag: Pull-A-Part

[the-pulpit] 80 Pounds & What Do You Get?…

7 or 11