F3 Knoxville

Tag: Rainbow

Q Picks the Destination – PAX picks the Journey

AO: asylum-am
Q: Charmin (John Willis)
PAX: Gibbler, Double Wide, Kentucky, Cat Gut (Mike Davis), Hands, Love’s, P3, Rainbow, Waffle House (Brady Greene), Patty Melt (Parker Greene), Passport (Ryan Matthews), Charmin (John Willis)
FNGs: None
COUNT: 12
WARMUP: Remember that the Q does not show up late. He does not show up early. He shows up exactly when he means to. So, despite the time being 5:30:59, the Q had to quell a Gibbler led mutiny. After that, it was quick work with SSH, a bit of a stretch, This and That, and Abe Vagodas.

THE THANG:

Mosey to Circus Maximus and partner up.

The PAX was charged with the following:
– Run 12 laps of Circus Maximus
– 25 Burpees
– 50 SSH (4 count)
– 100 Merkins
– 150 Curls (with coupons from the closest rock pile)
– 100 OHP with coupons
– 50 Weighted Squats
– 25 Man Makers

How and in what order they accomplished their goals was up to them.

Q calls recovery and mosey back to AO

MARY: was AWOL

ANNOUNCEMENTS: Solstice Sunrise Hike is ON! Details to follow.

COT: We all love to be footloose and fancy free. But, as the song goes:

“I don’t mind getting older.
You get smarter when you do.
The burdens that you shoulder
Are what define you. “

Or as Paul says: “Bear one another’s burdens, and so fulfill the law of Christ.”

Don’t shy away from the burdens of responsibility. Lean into them. They define us as an instrument of God.

Walking Back In Time

AO: asylum-am
Q: Sawdust , Charmin (John Willis), Matlock (Bill Maddox), Tropicana, bluebird, Coolio (Greg Fox), Fabio (Joe Hamilton), Gibbler, Rainbow
PAX: Sawdust, Charmin (John Willis), Matlock (Bill Maddox), Tropicana, bluebird, Coolio (Greg Fox), Fabio (Joe Hamilton), Rainbow, Gibbler, Jack-Jack 🐕, Rugby 🐕, Cash 🐕
FNGs: None
COUNT: 9
WARMUP: Hitch up the :dog2: :dog2: :dog2:

THE THANG: Ruck for 4.27 miles at a pace appropriate for Coolio (Greg Fox). This resulted in Tropicana & Sawdust playing the role of Tail End Charlie.

MARY: No time for her

ANNOUNCEMENTS: N/A

COT: Hands spoke of the start of the Advent season & how we should love & care more.

Hill of a Good Time

AO: asylum-am
Q: P3
PAX: Cinco (Scott McGuire), Cat Gut (Mike Davis), Waffle House (Brady Greene), F3 Pluto ( Hugh Nystrom), Double Wide, Rainbow, Pac-man, Newton
FNGs: None
COUNT: 9
WARMUP:
– 5 easy up-downs
– SSH
– Run around parking lot
– Cherry Pickers
– Abe Vigodas
– Tie Fighters
– Run around parking lot
– Tempo Merkins
– Tempo Squats
– Upward/Downward Dog
– Runners Stretch

THE THANG:

Bernie up baby Everest
7’s on hill by wall – Step-ups/up-downs
Path towards the road – Route 66 every other light post v-ups.
2X – Bear Crawl 50 paces up Everest, run the rest of the way.
At the Asylum steps, count off by threes.
1’s – stay and do AMRAP of Toe Merkins – 10 each direction
2’s – Run to overlook and do Man-makers
3’s – Run to bump 1’s

MARY: Notta

ANNOUNCEMENTS: Winter Solstice Hike in the works… more details to come.

COT:

Echo G-6’s bomb from Brolympics. You are nowhere by accident. God has placed you where and with the people in your life for a reason. We are called to be here and be around one another.

You Only Get Wet Once

AO: asylum-am
Q: Sawdust , P3
PAX: P3, Breaststroke (Will Duncan), Cinco (Scott McGuire), Double Wide, Love’s, Cat Gut (Mike Davis), Hands, Cosmo 2, Bunny, Fabio (Joe Hamilton), Tropicana, Gibbler, Rainbow, Backflow (Wesley Hunt), Hot Tub (John Muller), Matlock (Bill Maddox), Shotgun, Tecmo
FNGs: None
COUNT: 19
WARMUP:
– SSH
– Tempo Merkins
– Stretching
– Cherry Pickers
– Windmills
– Rockettes (Bunny Style)
– Tie-FIghters
– X-Wings
– Burpees (until the PAX confirmed they were warm)

THE THANG:
– Phase I: Get to the Top
– Peter Parkers at the Base of Baby Everest
– Run to the Summit of Baby Everest
– Manmaker at the Summit of Baby Everest
– Phase II: Stop, Drop & Mosey
– Travel from the Base of Baby Everest to the new Roundabout
– Stops for Big Boy Sit Ups & Merkins
– Phase III: Roundabout Abs
– Pickle Pounders
– Flutter Kicks
– Hello Dollys
– Box Cutters
– Gas Pumpers
– V-Ups
– Sawdust handed the Q off to P3
– Phase IV: Pickled Elevens
– Mosey over to the Pickle Ball Courts for Elevens
– Started with 10 ‘Easy’ Burpees to 1 Iron Mike and went the the 6 was done.
– Phase V: Stairway to Awesome Calf Muscles
– Toe Merkins – Straight Ahead
– Toe Merkins – Pointing Toes Inside
– Toe Merkins – Pointing Toes Outside
– Phase VI: Parking to Crunch on Some Derkins
– Mosey a 1/3 of the way back to the AO
– Three (3) Rounds of Derkins & Crunches

MARY: Final Stretching

ANNOUNCEMENTS:
– 2nd F Lunch scheduled for 11/8. Location & Time TBD)
– 9th Anniversary Convergence scheduled for 11/16 at the asylum-daybreak

COT:
– Sawdust handed the :shovelflag: officially off to P3 & P3 shared a little bit of his journey from FNG to AOQ, with a little help from Pac-man.

Prime Day

AO: asylum-am
Q: Code Brown
PAX: Bunny, Waffle House (Brady Greene), Charmin (John Willis), Tropicana, Double Wide, Rainbow, Matlock (Bill Maddox), Sawdust, Code Brown, Cat Gut (Mike Davis), Loves, Cinco, Newton, Pac-Man, Backflow
FNGs: None
COUNT: 15
WARMUP:53 SSH

THE THANG:woking down thru all the prime numbers in reps of exercises
47 Ricky balboas
43 merkins
41 squats
37 BBS
31 step ups
29 dips
23 press
19 curls
17 tie fighter bombers
13 up and overs.
11 rows/bbs
7 incline markings/butt touchers
5 burpees
3 man makers
2 laps

MARY: 16 hello dollys. LBC, box cutters and bbs.

ANNOUNCEMENTS:

COT: quotes from Sam Gangee.

That there’s some good in this world, Mr. Frodo… and it’s worth fighting for.
Samwise Gamgee

Romans 12:12

[12] Rejoice in hope, be patient in tribulation, be constant in prayer.