F3 Knoxville

Tag: Rainbow

Another CMUesday in the books

AO: asylum-am
Q: Waxjob
PAX: Rainbow, Charmin (John Willis), P3, Sawdust, Tropicana, Matlock (Bill Maddox), Cosmo 2, Grandslam, Waxjob, Tecmo, Steak Knives
FNGs: None
COUNT: 11
A lovely break in this week’s rain left us a mostly dry AO. Welcome to downrange PAX Steak Knives from F3 Cape Fear!
WARMUP:
15x SSH IC
5x KNOXVILLE Cherry Pickers IC
10x Tempo Merkins
15x Mountain Climbers IC
10x Travoltas each side IC
15x TN Rocking Chairs IC
10x LBAC each way
10x Overhead Claps
Nobody’s warmed up yet.
5x Burpees OYO
Still nobody warmed up
5x Burpees OYO
Still not warm
5x Burpees OYO
Now everyone’s warmed up!

THE THANG:
Extremely short mosey to the base of Baby Everest, where we find a list of 6 exercises:

Up/Over Merkins
CMU BBS
Thrusters
Curls (long way)
Twinkletoes
Lawn Mowers

All exercises 20 reps. Format is to do one exercise, followed by one trip up Baby Everest. Then 2 exercises and 2 trips. Then 3 exercises and 3 trips. Now, here comes the tricky part… 4 exercises, 3 trips. 5 exercises, 2 trips, 6 exercises and 1 final trip up Baby Everest.

Pax had the choice to start at the top or bottom of the list. Bottom was selected.

MARY:
30x Flutter Kicks IC
20x LBCs IC
30 Sec Plank

ANNOUNCEMENTS:
Hardship Hill coming up!
Thunderhead Hike hosted by F3 Smokies
See Newsletter for details

COT:
Much post-event discussion about the recent GTE-46 – SEND ME! revolved around the time spent under an 800lb log. Not one man in the entire group quit. Everyone’s DFQ was different. For me, the DFQ started before I signed up. I’d already made the decision that no matter what came along, I was going to finish. I think setting my mind and making that decision so far in advance was a mental preparation for the darkest hours and the toughest challenge. Quitting had already been eliminated as an option about a month before. There are many decisions like this that you may have time beforehand to make the decision so that in the heat of the moment, you’re able to stand tall and DFQ.

Pavilon Doghouse Beatdown

AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Cinco (Scott McGuire), Woodpecker, TRC/Crab legs, Grandslam, Cat Gut (Mike Davis), Cosmo 2, Sawdust, Hands, Rainbow, Pac-man, Double Wide, Charmin (John Willis), Bunny, Breaststroke (Will Duncan), Techmo, Ghostbusters
FNGs: None
COUNT: 18
WARMUP:

5 Burpees

5 Cherry Pickers

20 SSH

Carltons / Front swings / Michael Phelps

Front Arm Stretch / Triceps Stretch

Runners stretch (knee up/ knee down)

15 Squat Jumps

Tie Fighters

5 Down / Up Dog

THE THANG:

3 Rounds:

10 Table Rows
20 Merkins
20 Squats

– Lunge around the Pavilon

3 Rounds:

10 burpees
20 Big Boy Sit-ups

– Lunge around the Pavilon

3 Rounds (w/cmu):

10 Thrusters
20 Lawn Mowers (10each)

– Lunge around the Pavilon

3 Rounds:

15 Carolina Dry Docks
30 Hello Dollies (Single Count)

– Lunge around the Pavilon

3 Rounds:

15 Curls
15 Presses

– Lunge around the Pavilon

MARY: Very brief plank hold

ANNOUNCEMENTS:

Convergence next weekend!
Food drive this week. Bring food to P3 or Venmo and I will buy at the store when we go.

COT:

Grateful for every positive circle of influence. Thanks be to God for all of the great people in my life. They rub off on me, and ultimately rub off on my kids. I pray that I make good use of this and help my kids to be the good people this world needs. Happy Birthday Jake, and Happy Birthday TRC/Crab legs!

Parking lot suicides

AO: asylum-am
Q: Gibbler
PAX: Bunny, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Gibbler, Hands, Love’s, Matlock (Bill Maddox), P3, Pac-man, Rainbow, Russell Crook/Crablegs, TRC/Crab legs, @pizza pizza @tecmo
FNGs: None
COUNT: 14
WARMUP: SSH, Cherry Pickers, arm circles, TIE Fighters

THE THANG: mosey to new parking lot. Cheat, legs and abs suicide x3

MARY:

ANNOUNCEMENTS: hardship hill and get

COT: we went to explore the moon and discovered the earth. Be present where you are to appreciate it.

The Doctor Is In

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Fabio (Joe Hamilton), Hands, Gibbler, Matlock (Bill Maddox), Trotline (Britton Carver), Rainbow, Cinco (Scott McGuire), Russell Crook/Crablegs, TRC/Crab legs, bluebird, Bunny, P3, Cat Gut (Mike Davis), Double Wide, Sawdust, Coolio (Greg Fox), Pac-man, Johnny Knoxville from Charleston (from Knoxville)
FNGs: None
COUNT: 19
SSH x 49, Shoulder blasters, BSIA

Today’s Tabata was brought to you by “Doctor” Tabata, originator of the Tabata.
Curls, box jumps, LBCs, dips.

We also took time to reflect on the legacy and example of John C “Jack” Webb, friend and teacher to all who labor under the delusion that air is weightless.

Everest was part of the journey, but not the destination. The real summit today was giving our friemd Johnny Knoxville a fresh decade to enjoy thanks to the wonders of Junk Science.

ANNOUNCEMENTS: Haw Ridge in 51 weeks

COT: Jesus is looking for disciples, and they are not necessarily the super qualified

Better Together

AO: asylum-am
Q: P3
PAX: Grandslam, Sawdust, Cat Gut (Mike Davis), Bunny, Hands, Pac-man, Rainbow, Trotline (Britton Carver), Cinco (Scott McGuire), Waffle House (Brady Greene), Clipper (Ben McCurry), Love’s, Coolio (Greg Fox), Double Wide, pizzapizza
FNGs: None
COUNT: 16
WARMUP:

5 Burpees
5 Cherry Pickers
20 SSH
Carltons / Front swings / Michael Phelps
Front Arm Stretch / Triceps Stretch
20 jumps on the right foot / 20 on the left
15 Squat Jumps
Tie Fighters
5 Down / Up Dog

THE THANG:

Charging Station
Buddy One Starts on Trasport, Buddy Two Works at Station until Buddy One reaches next station, then Buddy Two Transports to next station while, Buddy One Bumps to next transport and station. Bump around the clock…

3 Rounds

6 o’clock – Burpees
Transport = Walking Lunge
3 o’clock – Wide Merkins
Transport = Frog Jumps
12 o’clock – CDD
Transport = Super Mario
9 o’clock = Diamond Merkins
Transport = Burnie

Mosey to cloud and find out from your buddy the best part about yesterday, the worst part, and something they are looking forward to (Rose, Bud, Thorn)

Pavilon:

Buddy One starts on Table Rows, Buddy Two mosey to Cloud and does 20 Superman’s. Come back and switch until we ran out of time.

MARY: Notta

ANNOUNCEMENTS:

HAW RIDGE TONIGHT!!

GTE Grow Ruck weekend of April 27th.

COT:

Matthew 18:20 – For where two or three gather in my name, there am I with them. We are meant to walk together. We share our joys, our struggles, and our hope with each other. Stay connected to your fellow men and women:)