F3 Knoxville

Tag: Rainbow

F3-Opoly

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: P3, Fabio (Joe Hamilton), Matlock (Bill Maddox), Waffle House (Brady Greene), Pac-man, Rainbow, TRC/Crab legs, Cinco (Scott McGuire), Cat Gut (Mike Davis), Clipper (Ben McCurry), Love’s, Pizza Pizza , None
FNGs: 1 None
COUNT: 12
WARMUP: Side Stratal Hops / Stretching

THE THANG:

It was Cinco’s big Q. The tornados did not last. So we all met at the pavilion to see what would pass. Cinco had a fun game full of surprises! F3-Opoly was invented this day. With the roll of the dice the players all played. Each square was an exercise which required precision and glee. Matlock was there and PacMan too. Each player rolled to see what we would all do. Rainbow and Waffle House ran in circles a lot while P3 made us all realize most of us are older than snot! We all did Merkins and Superman’s, Table Rows and Squats, we even kept landing on a new exercise called Man Jacks! And finally Clipper landed on the Cinco Surprise!!! An Amazon gift card worth $25! So next time it rains and you think it’s all gloom. Just think of a limerick and know all is not doom.

MARY:

ANNOUNCEMENTS:

COT:

”The lot is cast into the lap; But the whole disposing thereof is of the LORD.“
‭‭Proverbs‬ ‭16‬:‭33‬ ‭KJV‬‬
bible.com/bible/1/pro.16.33.KJV

God is sovereign over human affairs, even in seemingly random or chance events.

Asylum Stations

AO: asylum-am
Q: Hands
PAX: Grandslam, Cosmo 2, P3, Matlock (Bill Maddox), Love’s, Fabio (Joe Hamilton), Snitch (Cory Beilharz ), Sawdust, Pac-man, Rainbow, F3 Pluto ( Hugh Nystrom), Cat Gut (Mike Davis), Cinco (Scott McGuire), Tropicana, Dung Beetle, Hands, Charmin (John Willis), Pizza Pizza, Beetle Bailey
FNGs: 1 Beetle Bailey
COUNT: 19
WARMUP:
None
THE THANG:
We carried on the double a cross through the Asylum with 14 stops along the way to commemorate our Lord’s path to Golgotha with reflections and 1 minute AMRAPS of different exercises.
MARY:
None
ANNOUNCEMENTS:
None
COT:
It is each of our sins that bear the responsibility for our Lord’s passion and the cross.

Barkleys are Back

AO: asylum-am
Q: Charmin (John Willis)
PAX: Cinco (Scott McGuire), Jackson Palumbo, Dung Beetle, Matlock (Bill Maddox), Rainbow, Double Wide, Hands, Cosmo 2, Hot Tub (John Muller), Gibbler, Cat Gut (Mike Davis), Clipper (Ben McCurry), Pac-man, F3 Pluto ( Hugh Nystrom), Love’s, Waffle House (Brady Greene), P3, Charmin (John Willis)
FNGs: None
COUNT: 18
WARMUP: SSHs, Abe Vigodas, Tempo Merkins and Imperial SQUAT Walkers

THE THANG: Mosey to the gate below the Overlook for a history lesson: Many years ago, a young man had a dream of creating a brutally efficient circuit of running and reps. He called it the Barkley. That man was Zygote. He later learned that there was a slightly less famous race of the same name just to the north. Not as fun. Total coincidence.

Partner up and lap the Asylum hill, checking in at 4 stations for different reps at each lap.

3 laps, 4 stations:

1. Squats; Smurf Jacks; Iron Mikes;
2. LBCs; :flag-us: :hammer:; Hello Dollies;
3. Merkins; :diamonds: Merkins; CDD;
4. Burpees; Man Makers; Get Ups

Sweep and Mosey to the AO with one last sprint up Baby Everest and 5 burpees at the top

MARY: She was missed.

ANNOUNCEMENTS: Somebody sign up with P3 for Escape From Haw!

COT: God has given us all gifts and tools to make an impact, but none of us have all the gifts and tools. God has put others in our path to cover our blind spots. Look to those closest to you for help.

Just Another CMUesday

AO: asylum-am
Q: Rainbow
PAX: Hands, P3, Grandslam, TRC/Crab legs, Matlock (Bill Maddox), Rainbow, Hoodless
FNGs: None
COUNT: 7
WARMUP: 20 SSH, Imperial Walkers, Windmills, Tempo Merkins, Michael Phelps and some this and that.

THE THANG: mosey to open air church for circuit of 25 curls, OH press, Lawn Mowers R and L, and CMU press. Performed 2 rounds then run a lap. X2

Then mosey to pavilion. Had some pay workout in our regular spot so we settled in on the side for a partner workout. Partner 1 farmer carry while partner 2 did Abs. 3 rounds of this with LBCs, F Mercury, and Hello D’s

MARY: ended with flutters and LBCs in cadence as well as the famous closer of pickle pounders abs monkey humpers

ANNOUNCEMENTS:

COT: it’s Holy Week Men! Turn off the noise and focus in on what Christ has done for us

THE 500

AO: asylum-am
Q: Tropicana
PAX: Grandslam, P3, Pac-man, Rainbow, Snitch (Cory Beilharz ), Crablegs
FNGs: None
COUNT: 7
WARMUP: SSH, burp x2, BAC, burp x2, BAC rev, burp x2, Abe Vigoda, burp x2

THE THANG: THE 500
Mosey to the Dark Overlook: 10 reps each
Mountain climbers, Step ups, Carolina dry docks, Jumping Lounges, Plank jacks

Mosey to the Asylum: 10 reps each
Mericans, Jump squats, Big boys, Monkey humpers, Pickle pounders

Return to Dark Overlook. Rinse and repeat 5 laps.

Mosey to Route 66 for some Plank Frog
You had to be there.

MARY: Balls to Wall Sits

ANNOUNCEMENTS: GTE Grow Ruck, Escape from Haw Ridge

COT: Get Right. From 43 ft QSource podcast. Like righting a ship to stay the course we need to get right. F3 provides us with the opportunity physically, relationally and spiritually to get right. As leaders we need to get right in order to be ready to answer Gods call to serve.