F3 Knoxville

Tag: Sawdust

[karns-otb] Week 3

AO: karns-otb
Q: Voodoo
PAX: Roy Nicaud, Kevin (Miss Piggie), Betty, Munge, Sawdust, KickFlip, Power Wheels
FNGs: None
COUNT: 8
WARMUP:
-SSH
-Harry Rockettes
-Up/Down Dog
-M Phelps

THE THANG:
Dora Style
-50 dirty hookups
-100 flamingos (ea/leg)
-200 flutter kicks

Partner mosey around field house

-t merkins (each side)
-100 snow angels
-200 side lunges (100/per)

Partner mosey to parking lot and back

MARY:
-flutter kicks
-box cutters

ANNOUNCEMENTS:
Week 4 next Wednesday, same time and place

COT:
Spent time talking through the F3 mission and core values.

Card Shark Time

AO: asylum-am
Q: Dung Beetle (Scott Kimsey)
PAX: Pac-man, TRC/Crab legs, Hands, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Sawdust
FNGs: None
COUNT: 7
WARMUP:
Unconventional Good Mornings

THE THANG:
Dealing of cards with reps by value and exercises by suit:
– Hearts = Hand Release Merkins
– Diamonds = Dips
– Spades = Step-Ups
– Clubs = Crunches

COT: Ecclesiastes 3:1-8

1 There is an appointed time for everything. And there is a time for every [a]event under heaven—

2 A time to give birth and a time to die;
A time to plant and a time to uproot what is planted.
3 A time to kill and a time to heal;
A time to tear down and a time to build up.
4 A time to weep and a time to laugh;
A time to mourn and a time to dance.
5 A time to throw stones and a time to gather stones;
A time to embrace and a time to shun embracing.
6 A time to search and a time to give up as lost;
A time to keep and a time to throw away.
7 A time to tear apart and a time to sew together;
A time to be silent and a time to speak.
8 A time to love and a time to hate;
A time for war and a time for peace.

AMRAP CMUesday

AO: asylum-am
Q: Hands
PAX: Sawdust, Snitch (Cory Beilharz ), Waxjob
FNGs: None
COUNT: 4
WARMUP: SSH, froggy squats, shoulder work, karaoke, etc
THE THANG: 2 rounds of AMRAP CMU exercises for 1 minute with 15 seconds of rest. Up & over merkins, blockies, thrusters, Lt. Dan, block swings, lawn mowers, WW3 sit-ups, curl/press, straight arm raise/shrug, American hammer w/ CMU.
Then did farmer walk/catch me if you can. Alternated 12 Merkins with 10 jump squats to let the farmer try to get away with the CMUs. Went from AO around the paver parking lots.
MARY: Stretched and did some dying cock roach as that felt appropriate.
ANNOUNCEMENTS: Brolympics Nov 4.
COT: Have a plan to deal with situations you find difficult. Also, there’s a good chance some assumption you’ve made about someone is very wrong.

[karns-otb] OTB 1

AO: karns-otb
Q: Betty
PAX: Appleseed (Jon Smith), fast-n-easy (Nate Votta), Gmail, Biohazard (Jay Shepherd), Dumpster Dive, Mermaid, Honeydew, Tractor, KickFlip, Voodoo, Eliza, Ocho, Baby Boomer, Sawdust, Commission, Noodles, Power Wheels
FNGs: 1 Power Wheels
COUNT: 18
WARMUP:
SSH, Cherry Pickers, Inch Worms, Tempo Squats, Merkins, Imperial Walkers, Willy Mayes
THE THANG:
Mosey to the Kindergarten Pickup Line for some 11’s
Top Half of a Burpee (some debate was had)
LBC’s

Mosey to cafeteria doors for a 4 corners workout
Corner 1- 10 Hand Release Merkins/10 4-count flutter kicks
Corner 2- 10 4-count SSH/10 Inch Worms
Corner 3- 10 Squats/10 4-count mountain climbers
Corner 4- 10 Iron Mikes/10 4 count shoulder taps

Mosey to the hill behind the tennis courts
At the bottom: 15 big boy situps
Bear crawls up the hill
At the top 5 burpees
Crawl bear down the hill
Repeat 2 # of times

Exploration mosey around the field house with some stairs and a kickflip pushing a voodoo on a sled. Also, some bear crawls were had.

MARY:
No time, back to flag just in time
ANNOUNCEMENTS:
The next OTB will be next Wednesday 10-11-23
COT:
“Don’t ever prejudge who can and cannot make an impact on your life. Even the most unlikely of people can turn out to be instrumental in your journey.” -Cameron Hanes

A nice tailgate coffeeteria was had after with some great mumble chatter. See you all again soon.

The Snooze Alarm Impromptu Q

AO: asylum-am
Q: Bunny
PAX: P3 (Jordan Simmons), Dodgeball, Waffle House (Brady Greene), Rainbow, Fabio (Joe Hamilton), WORM, Double Wide, Thigh Master (F3 Muletown), Cat Gut (Mike Davis), Dung Beetle (Scott Kimsey), Hands, TRC/Crab legs, Matlock (Bill Maddox), Cinco (Scott McGuire), Pac-man, Love’s, Sawdust, Holes
FNGs: 1 Holes
COUNT: 19
WARMUP: SSH, Tie-Fighters & Rockettes in a Line

THE THANG: Did an escalator with burpees(a few bro-pees), squats, mericans and pickle pounders as we traveled our way around cardiac to Everest.

MARY: Stretching

ANNOUNCEMENTS:
– IPC Week 4 will be on Ruggles Field.
– Conspicuously absent from his Q was @Woodpecker who hit the snooze button.

COT: Attitude