F3 Knoxville

Tag: Sawdust

[karns-otb] The 600

AO: karns-otb
Q: Smoked Pickle
PAX: Commission, Leland Robbins (Geiger), Neon, Sawdust, Voodoo, Smoked Pickle
FNGs: None
COUNT: 6

WARMUP: Side straddle hops x 25 in cadence, cherry pickers x 25 in cadence, Michael Phelps
THE THANG: The 600! Station 1- Lunges Right Leg x 25, Pike Merkins x 25. Station 2- Sumo Squats x 25, Merkins x 25. Station 3- Iron Mikes x 25, Chuck Norris Merkins x 25. Station 4- Alternating Side Squats x 25, Diamond Merkins x 25. Station 5- Lunges Left Leg x 25, Merkin Pulses x 25. Station 6- Squat Pulses x 25, Stagger Merkins x 25. x2!
MARY:
ANNOUNCEMENTS:
COT: He Saves Us

Twelve Rounds with the Champ

AO: asylum-am
Q: p-nut
PAX: Waffle House (Brady Greene), carverbritton77, Crawdad (Robbi Dickens), Rainbow, F3 Pluto ( Hugh Nystrom), P3, p-nut, Cap’n Crunch (Ted Ancelet), Matchmaker, Cowlick, Pizza-Pizza, clipper, breathstroke, Tropicana, Crablegs, Detention, Dimples, Edit, Sawdust, Ghostbuster, Bunny, Doublewide, Toto, Cinco, Hacker, QVC, Jilted, Wham-O
FNGs: None
COUNT: 28

WARMUP:
SSH, Cherry Pickers, Imperial Walkers, Self Huggers, BAC, BAC reverse, mosey uphill (10 four-count shoulder taps), mosey back
THE THANG:
12 Rounds around the AO with:
12 Merkins at corner one, 12 air squats at corner two, 12 four-count shoulder taps at corner three and 12 jump squats at corner four. Rinse and repeat with descending reps with each round (11, 10, 9, etc)

Partner up with a battle buddy:
200 uppercuts with a coupon; alternating strength work w/ one partner while the buddy sprints across the parking lot.

Mosey up the hill (10 merkins at the top); mosey back

200 overhead presses with coupons; one lifting and one running

MARY:
Hello Dolly
Scissor kicks
Bicycles
Hamstring/calf stretching
ANNOUNCEMENTS:
Please pray for a fellow F3 brother from NC that just lost his wife
COT:
Psalm 119:105. Keep in the Word and drive out the darkness.

Coach Dunn again

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: Waffle House (Brady Greene), Tropicana, Sawdust, Gibbler, Cinco (Scott McGuire), Code Brown, Fabio (Joe Hamilton), Bunny, Doublewide (David Schwall), Charmin (John Willis), Cat Gut (Mike Davis), Love’s, Grandslam (Trey Leake), Clipper (Ben McCurry), p-nut, P3, Matlock (Bill Maddox), Wham-o (Charlie Greene), Bryson L – jilted , Trotline
FNGs: 2 Bryson L – jilted , Trotline
COUNT: 22

WARMUP: happy groins, SSH x 20 , hurdle stretch, cherry pickers
THE THANG: 10 merkins then went up Route 66 hill with 5 burpees, R&R 5 times and added 20 BB, 30 squats, and 10 dive bombers

To cloud with set of 7s – box jumps and table pull ups.

Grabbed a heavy rock and then 10 curls, 10 thrusters, and lap around parking lot carrying rock – R&R 5 times.
MARY:
ANNOUNCEMENTS:
COT: Please keep praying for Jordan and Keith Barber . Also shared James Clear Newsletter: jamesclear.com/3-2-1/february-15-2024

[karns-otb] Cardinals VQ

AO: karns-otb
Q: Commission
PAX: Sawdust, Voodoo, Leland Robbins (Geiger), Kevin (Miss Piggie), Neon, Smoked Pickle
FNGs: None
COUNT: 7
WARMUP: Cardinal’s V-Q
Warm-o-Roma
15- Side Straddles Hops
10- Tempo Merkins
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10 – Little Baby Arm Circles Backwards
10- Hallelujahs
10- Knoxville Cherry Pickers
20 Sec. Samson Hold
PHELPS it out

“Card’s Run and Repeat”
5 Burpees followed by a moment of silence for Cardinal.
10 – Big Boys
10 – Heels to Heaven
Run to far end zone and back, repeat

10- Burpees Burpee Counter 30
Little Baby Crunches
Mt. Climbers Double Count
Run to far end zone and back, repeat

15- Burpees Burpee Counter 60
Air Squats
Freddy Mercury’s
Run to far end zone and back, repeat

20- Burpees Burpee Counter 100
Run to far end zone and back, do the last set of 20 burpees together.
——-
Walking lunge for 10 yards followed by 10 squats
Walking lunge for 10 yards followed by 10 squats
Side lunge (left leg) for 10 yards followed by 10 squats
Backward lunge for 10 yards followed by 10 squats
Side lunge (right leg) for 10 yards followed by 10 squats

Mosey to the shovel flag
20 American Hammers (4 count)

Taylor Phelps, Age 36, died on 11 Jan 2023. He left behind a widow and two children (Andrea, Clay and Evie). Over 170 men surrounded the football field at Rampart, the largest convergence I have ever seen. Guys who hadn’t been out in years and haven’t been back out since. HIMs or high impact men all around the world joined us in completing Cardinal’s workout. Many in honor of Taylor, gave their F3 name to be Cardinal.

His wife Andrea lost her father days before. The men of F3 painted and prepped the house she was moving into. Then they raised $109,456 for his family. I don’t know what has been done for them since or who has stayed in contact with them.

But I do know some widows in my life and I am sure that you do too.

James 1:27
27 Religion that is pure and undefiled before God the Father is this: to visit orphans and widows in their affliction, and to keep oneself unstained from the world.
Reach out to a widow, young or old, and let her know that she is important, loved and remembered. See what you can do to serve her and her family.

Crazy 8s with “light recovery”

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Gibbler, Rainbow, Bunny, Matlock (Bill Maddox), Charmin (John Willis), Woodpecker, Code Brown, Tropicana, Double Wide, Sawdust, Hot Tub (John Muller), Cosmo 2, Hands, P3, Newton
FNGs: None
COUNT: 16
WARMUP:
SSH – 20
Windmills – 10
Tie Fighters – 15 each
Michael Phelps – 20 on your own
Cherry Pickers – 5
Tempo Squats – 10
Tempo Murkins – 10
Deep Squat – hold for 20 seconds

THE THANG:

Two figure 8s around the overlook and Asylum with 8 stops along the way, followed by a light recovery session (down and back up Everest) between rounds.

4 Stations:
– Station 1 – 50 Reps
– Round 1 – LBCs (Single Count)
– Round 2 – Hello Dollies (Single Count)
– Station 2 – 20 Reps
– Round 1 – Man Makers
– Round 2 – Burpees
– Station 3 – 50 Reps
– Round 1 – Squats
– Round 2 – Alternating Lunges (Single Count)
– Station 4 – 20 Reps
– Round 1 – Carolina Dry Docks
– Round 2 – Merkins

MARY: Trip down the river in self propelled water vessels with the one and only @Cat Gut.
ANNOUNCEMENTS: Convergence at BigBall on the 20th. Hot Toddy Bday Q TOMORROW
COT: Fight the temptation to compartmentalize the Lord, Lean on him in everything.