Rainbow – Page 7 – F3 Knoxville

Timed AMRAP’s

February 26, 2025 BackBlasts

AO: asylum-am
Q: Double Wide
PAX: Hands, TRC/Crab legs, Rainbow, Charmin (John Willis), Tropicana, Cat Gut (Mike Davis), Matlock (Bill Maddox), Hot Tub (John Muller), Cinco (Scott McGuire), Double Wide, Love’s, Newton
FNGs: None
COUNT: 12
WARMUP:
SSHs, Ti Fighters, Tempo Squats, Calves on the Curb, Balboas, One jog down and back
THE THANG:
3 rounds of 30 second X 5 exercises 3 times through

Round 1: Reverse lunge left
Reverse lunge right
Side lunge left
Side lunge right
Burpees
Rest
Round 2: I can’t remember the rest
I’ll have to edit later

MARY:
Two minutes of Boat-Canoe

ANNOUNCEMENTS:
Haw Ridge
Tropicana is mustering a team.

COT:
Don’t underestimate the power prayer.

Full Circle

January 29, 2025 BackBlasts

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

January 24, 2025 BackBlasts

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

January 20, 2025 BackBlasts

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

January 13, 2025 BackBlasts

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.