F3 Knoxville

Tag: Rainbow

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

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

No Break Tuesday

AO: asylum-am
Q: Rainbow
PAX: Gibbler (Tim Basch), Hot Tub (John Muller), Snitch (Cory Beilharz ), F3 Pluto ( Hugh Nystrom), Matlock (Bill Maddox), TRC/Crab legs, Rainbow
FNGs: None
COUNT: 7
WARMUP: 20 4ct SSH
10 Tempo Merkins, 10 4ct Plank Jacks, Baby Arm Circles Front and Back x10
Butt Kickers length of parking lot and jog back
High Knees length of parking lot and jog back
Super Mario’s length of parking lot and jog back
THE THANG:

With CMU
4 cones set up in parking lot
Cone 1-25 Curls then Rifle carry to cone 2

Cone 2-25 OH press then weighted lunge to cone 3

Cone 3-25 Weighted Squats then rifle carry to cone 4

Cone 4-25 Weighted Big Boys carry back to cone 1. Rinse and repeat 4 times

Lower parking lot. Do 20 4ct LBC then run lap, 25 4ct Flutter then run a lap, 25 4ct dollys and lap, 25. 4ct gas pumpers and lap

Then to tail of dragon for Route 66 Merkin style

MARY: 20 SSH
ANNOUNCEMENTS:
COT: Philippians 4:6-7 Prayer Challenge. Find time for prayer. Practice it.

The Snooze Alarm Impromptu Q

AO: asylum-am
Q: Bunny
PAX: P3 (Jordan Simmons), Dodgeball, Waffle House (Brady Greene), Rainbow, Fabio (Joe Hamilton), WORM, Double Wide, Thigh Master (F3 Muletown), Cat Gut (Mike Davis), Dung Beetle (Scott Kimsey), Hands, TRC/Crab legs, Matlock (Bill Maddox), Cinco (Scott McGuire), Pac-man, Love’s, Sawdust, Holes
FNGs: 1 Holes
COUNT: 19
WARMUP: SSH, Tie-Fighters & Rockettes in a Line

THE THANG: Did an escalator with burpees(a few bro-pees), squats, mericans and pickle pounders as we traveled our way around cardiac to Everest.

MARY: Stretching

ANNOUNCEMENTS:
– IPC Week 4 will be on Ruggles Field.
– Conspicuously absent from his Q was @Woodpecker who hit the snooze button.

COT: Attitude

The 4 x 4

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Woodpecker, Double Wide, Love’s (Charlie Mubarak), Hands, Cat Gut (Mike Davis), Rainbow, Bunny, Fabio (Joe Hamilton), TRC/Crab legs, Pac-man, Dodgeball, High Heels (Henry Ritchie), Waffle House (Brady Greene), White Belt
FNGs: None
COUNT: 15
WARMUP: Stretching 5 Minutes

THE THANG:
“The 4 x 4”
4 Rounds
4 Exercises
44 Reps Each

Round 1 x 4 Sets
A. Push-ups x 11 Reps
B. Jump Squats x 11 Reps
C. Pull Ups x 11 Reps
D. Big Boy Sit Ups x 11 Reps
Repeat no breaks….

Round 2 x 4 Sets
A. 1/4 Mile Run
B. Burpees x 11 Reps
C. Step Ups x 11 Reps
D. Carolina Dry Docks x 11 Reps
Repeat no breaks….

Round 3 x 4 Sets
A. Bench Rows x 11 Reps
B. Dips x 11 Reps (See link below. Arnold showing proper form.)
C. Pickle Pounders x 11 Reps
D. Decline Push-ups x 11 Reps
Repeat no breaks….

Round 4 x 1 Set w/ CMU’s
A. Overhead Press x 44 Reps
B. Biceps Curls x 44 Reps
C. Goblet Squats x 44 Reps
D. Kettle Bell Swings x 44 Reps

ANNOUNCEMENTS: Q fail! Did not make it to Round 4 but at least we got everyone doing Dips the proper way so that’s a win!!!

COT:
ATTITUDE
“The longer I live, the more I realize the impact of attitude on life. Attitude, to me is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness, or skill. It will make or break a company, a church, a school, a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day.
We cannot change our past. We cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you.. we are in charge of our ATTITUDES. – CHARLES SWINDOLL