F3 Knoxville

Tag: Pusher

Buscuit

AO: asylum-pm
Q: High Heels (Henry Ritchie)
PAX: Hard Stop (Jake), Pusher, Swimmies (Nathan Chesney), Doubtfire (Nick Bond), Crash Dummy, Lilydipper, Rooney (Carl Whipple), Tenderfoot, Drum Major, Pele (Jon Lindberg)
FNGs: None
COUNT: 14
WARMUP: Burpees, SSH, IW, Tempo Squat

THE THANG: The Buscuit requested by Pele

MARY: Not much

ANNOUNCEMENTS:
Look on the announcement page in Slack.

COT: It’s great to have been part of F3 for nine years. There have been many ups and downs, and there are more to come, but having the back of the pack sure makes all the difference. Here’s to many more posts.

Just. Be. Kind.

AO: asylum-pm
Q: Tenderfoot , Brick
PAX: Crash Dummy, Title IX (Christian Prescott), Brick, Steam, Dain Bramage (Will Olson), Pusher, Curveball, Rooney (Carl Whipple), Lilydipper, Drum Major, Lizzy
FNGs: None
COUNT: 12
WARMUP: Brick covered for me while I finished setup. Not sure about the full list of warmups. I think I heard:
SSH
Cherry Pickers
Manmakers
??

THE THANG:
Mosey along the south end of Lakeshore, stopping for various exercises along the way, including:
Burpees
More burpees
Bernie up hill
Squats
SSH
Arrive at base of Everest
LBC
Run up Everest
Squat Jumps
Hello Dollies
Mosey…
Butt-kicks
Imperial Walkers

Grab rocks:
50 bicep curls
Lunges to end of parking lot (w/ rocks)
50 shoulder press

Full-length parking lot drills:
Carioca/Karaoke out-and-and back
Bernie sprint to end
Grab partner: sprint out-and-back, then other partner sprints out-and-back
High knees back to our rocks, return rocks to pile

MARY:

ANNOUNCEMENTS:
Brolympics
Beer ruck canceled

COT: Just. Be. Kind.
I know politics is off-limits, but I just had to address the elephant in the room. I am raw, and my heart is breaking as I bear witness to the vile behavior following last week’s election results. Tribalism and mean-spirited divisiveness is at an all-time-high. All around us, in every sphere of our lives. And it’s coming from BOTH “sides.” Please don’t contribute to this hatred and disunion. It is our job to bridge and heal gaps between each other, to facilitate understanding and love. We are all brothers and sisters created by the same God. The same Spirit animates our Souls. The affairs of governments do not supersede this truth. I know we all make mistakes on this front. I certainly have. But the key is to learn from these mistakes, to make amends, and to commit to a path of reconciliation, unconditional dialogue, and intentional relationship.

For the Stats

AO: asylum-daybreak
Q: Choir Boy , Crawdad (Robbi Dickens)
PAX: Snaggletooth (Elijah Tafao), Honeydew, Farley, Pac-man, Wanderer, Butterknife, Choir Boy, Crawdad (Robbi Dickens), Dain Bramage (Will Olson), lebowski, Lulu (Greg Huddy), Mermaid, Mr Jinxy, Pele (Jon Lindberg), Pusher, Snitch (Cory Beilharz ), Steam, Swimmies (Nathan Chesney), Veggie (Rylen Huddy), Waffle House (Brady Greene), Right Said from Nashville and Chum Bucket from Illinois
FNGs: None
COUNT: 22
Stuff was done. See post by Crawdad above :point_up_2: because apparently Crawdad has not learned how to do a formal backblast in slack. First half by me, and the second have by Crawdad, who delivered two messages in the COT:

1. You can’t change your life without changing something that you do everyday.
2. If you come out and enjoy the BSIA, then you should be Qing 1-2 times per year, at a minimum.

Convergence next week, or, as Crawdad called it, a “Brovergence.” Crawdad will be there as a “Brovirgin.” I will not be there because my kids have a swim meet. Enjoy and don’t get hurt. It should help that the sun will be up at 7:00 since it is after the time change.

[banjo-pm] Super Circuit

AO: banjo-pm
Q: Lightweight
PAX: Toretto, Steam, Brick, Pusher
FNGs: None
COUNT: 5
WARMUP:
We did
THE THANG:
Circuit work.
1. Farmer Carry, Battle Rope, rows, reverse lunges with press
2. Bernie, jump rope, kb swing, merkins, cpr
Interlude 49 calf raises
3. Hops and mario, Rope slams, weighted flutters, oblique, bbs
4. Farmer carry, squats, iron mikes, presses, blockees
MARY:
Ring of fire squats, knox cherry pickers

ANNOUNCEMENTS:
11/16 brolympics, sign up

COT:
https://m.youtube.com/watch?v=HKpfV_dKOWY

[banjo-pm] Banjo Beatdown!

AO: banjo-pm
Q: Pusher
PAX: Finger Lickin’, The Situation, Curveball, Pusher
FNGs: None
COUNT: 4
WARMUP: The Motivator, Merkins, Baby arm circles, reverse and Mosey to the Track and Field

THE THANG: the Pusher’s Neck tie for 8 stations. For Bigboy sit ups, Merkins,Calf raises 5 reps each stations.
Mosey to the Baseball Field and 4 stations Merkins, Wide merkins, Dry Docks, big boy sit ups, Flutter kicks, Heels to heaven, lunges, Squats jumps, Squats, Side straddle hops, Mountain climbers.

2 stations. (Merkins, Squats, Dry Docks, Jump squats. 10 reps each station.

Mosey to Benches
Step up or Box Jumps- Pull ups x 10 reps (3 sets)
Dips- monkey bars 10 reps (3 sets)

Mosey back to AO flag and stretching back and Legs.

ANNOUNCEMENTS: none

COT: Buddy Bench – A buddy bench, also known as a friendship bench, is a seat on a school playground where students can go to find a friend or someone to talk to. The benches are designed to help students who feel lonely or left out. Our Buddy bench is F3. F3 helps us to have a brother with no judging. Just to help and be a big brother for us.

Thank you for the Opportunity.

Pusher