F3 Knoxville

Tag: Sawdust

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:)

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.

Hard Decisions

AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Sawdust, Pac-man, Snitch (Cory Beilharz ), Charmin (John Willis), Trotline (Britton Carver), Grandslam, P3, Code Brown
FNGs: None
COUNT: 9
WARMUP:
Burpees, SSH, TieFighters, Shoulder Swings, Cherry Pickers, BBQ Squats, Tempo Merkins

THE THANG:
Rustic Pavilon – 2 rounds
Option 1:
20 Inclined Merkins (Feet on Bench)
15 Table Rows
20 Bulgarian Split Squats

Option 2:
25 Decline Merkins (Hands on Bench)
15 Table Rows
20 Jumping Lunges

Matlock (Bill Maddox) chose Opt 2

Cloud – 2 rounds of
Option 1:
40 Big Boi Sit ups.
15 Burpee Bench Jumps
15 Superman’s

Option 2:
60 LBCs
15 Burpee Jump Tucks
15 Superman’s

Grandslam chose Opt 2

Bottom of baby Everest – 2 rounds of:

Option 1:
Burnie up, 10 burpees at the top
20 Peter Parker Merkins at the bottom

Option 2:
Run up, 15 Burpees at the top
20 Merkins at the bottom

Trotline (Britton Carver) chose Opt 2

Pavilon – 2 rounds of:

Option 1:
20 Carolina Dry Docks
30 Gas Pumpers
15 Table Rows

Option 2:
15 Outer Banks Dry Docks (feet on bench)
25 Box Cutters
15 Table Rows

Snitch (Cory Beilharz ) chose Opt 2.

AO Parking Lot
Option 1:
1 Lap
Bear Crawl Across
Lunge Down and Up

Option 2:
2 Sprints – down and back (all out)

Charmin (John Willis) chose Opt 2.

MARY:

Lower and Upper body recovery stretches

ANNOUNCEMENTS:

Escape from Haw Ridge April 5th, and GTE Grow Ruck with convergence is weekend of April 27th

COT:

Life is full of hard decisions… Many times with no clear best option. Remember that we are not alone in these decisions..
Proverbs 2:5-6 Trust in the lord with all your heart, and do not lean on your own understanding

Grandslam VQ

AO: asylum-am
Q: Grandslam
PAX: Tropicana, Rainbow, P3, Sawdust, Hands, None
FNGs: 1 None
COUNT: 6
WARMUP:
Side Straddle hop
Some toe touches
Arm circles
Tempo Merkins
Tempo Air Squat
Mosey lap

THE THANG: CMU Battle Buddy

Partner 1 runs, burpee at end of lot, then run back adding a burpee each new set. Total 55!

Partner 2 does CMU work until back, alternating each time.

1. Merkins
2. Front raises
3. Overhead shoulder press
4. Curls for girls
5. rifleman carry- hold
6. Squat thrusters
7. Big boy sit ups
8. Lawn mower pulls
9. Kettlebell swing
10. Plank hold

Rinse and repeat- drop the burpees

Fellowship walk to baby Everest- catch out breath. Keep battle buddy. 1 backpedal up baby everest w/burpee at top while partner does air squats until back down.

Ab work to finish it off- multitude of core exercises until timer

ANNOUNCEMENTS: none

COT:
Thank you for those who came out for my VQ. F3 has impacted my life so much in the short time and pushed me to new levels in how I interact with my family, friends, faith and professionally. There is power in being around a group of strong Godly men each morning pushing each other to be better, which in turn makes you want to better those around you in your community.

Having a group of men to hold you accountable and push you is far and few between in the world today. Young men are struggling, you can’t find what F3 has anywhere else. You can’t do it on your own, you need connection daily with other men or something will be missing in your life.

– Seek Godly counsel, rather than worldly
– Remember what is actually important in life – put first things first
– Your kids are always watching- what kind of example are you setting.
– Discipleship- through discipline
– Presence – today is a gift!
– God gives us challenges and turning points in our life for specific reason to grow us closer to him.
– Respond to failure rather than react.

Hebrew’s 12:11- no discipline seems pleasant at the time, but painful. Later it produces a harvest full of righteousness and peace for those who have been trained by it.