F3 Knoxville

Tag: Rainbow

Full Circle

AO: asylum-am
Q: Gibbler
PAX: Hot Tub (John Muller), Matlock (Bill Maddox), Bunny, Tropicana, Cinco (Scott McGuire), Gibbler, Love’s, P3, Rainbow, TRC/Crab legs, Waffle House (Brady Greene)
FNGs: None
COUNT: 11
WARMUP: merkins and squats and ssh

THE THANG: mosey up baby Everest and do alternating light poles with 5 merkins and squats to bottom of Everest to pickle ball courts with 4 corners of merkins picklepounders dry docks and froggy squats for Hands. Back to the AO to avoid a Q fail

MARY: nope nada zip

ANNOUNCEMENTS: haw ridge 3/28

COT: psalm 100

FriYay

AO: asylum-am
Q: Gibbler
PAX: Snitch (Cory Beilharz ), Waffle House (Brady Greene), Double Wide, Backflow (Wesley Hunt), P3, Bunny, Rainbow, Sawdust, Matlock (Bill Maddox), Gibbler, Tropicana, @Patty Melt
FNGs: None
COUNT: 12
WARMUP: some SSH and parking lot warmups with super Mario and karaoke and toy soldier

THE THANG: baseball field with 5 rounds of merkins and squats and flutter kicks. Then some dips and irkins and dirkins and step ups and then baby Everest because Matlock (Bill Maddox) requested. Cosmo 2and Hot Tub (John Muller) bailed because of sore legs.

MARY: no time for her today

ANNOUNCEMENTS:

COT: Nehemiah 3. Next to and after. What legacy are we building and who are we working together with each day

Little fun, little work

AO: asylum-am
Q: Cosmo 2
PAX: Double Wide, Matlock (Bill Maddox), Charmin (John Willis), Gibbler, Coolio (Greg Fox), Rainbow, Code Brown, Waffle House (Brady Greene), Cat Gut (Mike Davis), Tropicana
FNGs: None
COUNT: 11
WARMUP: SSH, tie fighters, tempo merkins, BBQ squats

THE THANG: at the overlook, exercises at the bottom and at the top near the stairs.

Merkins/flutter kicks
Squats/hello Dollie’s
Lunges/American Hammers
Burpees/big boys
CDDs/lbcs
Bulgarian squats/plank
Glute bridges/pickle pounders

Trip up and down Everest

MARY: none

ANNOUNCEMENTS:

COT: Parable of the Sadhu-faith provides that our call to service will not always be convenient. Often, we must do more than what is convenient.

The cure for a weekend

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Gibbler, Cat Gut (Mike Davis), Double Wide, Rainbow, Cinco (Scott McGuire), Cosmo 2, Farley, Hands, Matlock (Bill Maddox), P3, Patty Melt (Parker Greene), Tropicana
FNGs: None
COUNT: 13
Look I fartsacked on Saturday and missed an epic sledding Q, and my weekend only got lazier from there. I didn’t even bother to check the mail. The goal of today’s Q was to get as much work in as we could without overdoing it.

Secondary goal was to give F3 Pluto ( Hugh Nystrom) the gift of early completion for the day, and we would have succeeded wildly if not for the fact that F3 Pluto ( Hugh Nystrom) was, for all we know, in bed, or doing burpees alone while listening to James Clear podcasts.

My intent was to lightly warm shoulders, not blast them this time, but when I start yapping I lose track of time, so you’re welcome. We warmed up, we guaranteed 10 years of life for all in attendance (you’re welcome again), we moseyed, we hit Cardiac pretty hard, we did 106 burpees.

There was some invented controversy, entirely predictable, as to the timing of the end of the Q. To that I will only say Gibbler that the Q may not always be right, but he’s never wrong.

I flubbed my BOM. Lack of oxygen to the brain.

1970 was Easy Listening

AO: asylum-am
Q: Charmin (John Willis)
PAX: Gibbler, Matlock (Bill Maddox), Rainbow, Charmin (John Willis), Cosmo 2, P3, Sawdust, Waffle House (Brady Greene)
FNGs: None
COUNT: 8
WARMUP: Cherry Pickers and then some never ending (54 4 count) SSH

THE THANG:
While listening to a sampling of the Billboard Hot 100 chart from 12/26/1970, do some circuit work. Work our way around the AO parking lot, dropping down to the Coupon Pile, and then up Baby Everest and down the Dragon to start again. Exercises as follows at various stations:
– 20 Merkins;
– 20 Curls with coupon;
– 9 Burpees;
– 54 Flutters;
– 20 Carolina Dry Docks;
– 54 Squats;
– 9 Manmakers;
– 54 LBCs;
– 20 Bonnie Blairs

MARY: Gas pumpers

ANNOUNCEMENTS: Hot toddy triple Q coming up Jan 11

COT: Remembering my dad who shares a birthday with me and passed away in 2017. One of his lessons to me was to challenge my perspective, my assumptions. Always try to see things from other perspectives. Challenge your viewpoint. Are you seeing things as God intended? Or do our selfish desires get in the way?

Bonus: Lots of easy listening when I was born: James Taylor, the Carpenters. Still some Led Zeppelin and Black Sabbath in there, too though. :sign_of_the_horns: