F3 Knoxville

Tag: Sawdust

55!

AO: asylum-am
Q: Hands
PAX: Hands, Matlock (Bill Maddox), P3, Pac-man, Rainbow, Sawdust, Tropicana, Waxjob, Grandslam
FNGs: None
COUNT: 9
WARMUP: 55 Merkins, Tie Fighters, some stretching.

THE THANG: Carry your concrete friend up Baby Everest and then shuffle over to the trail. We had 10 cards with an exercise and a mode of transport. Cards were drawn, exercise done for 45 seconds, transport to next light pole. Mosey back at 6:12.

MARY: No time

ANNOUNCEMENTS: Escape from Haw Ridge is coming.

COT: Keep the faith, be a leader and role model. Things will change but it may take several years.

Trotline VQ

AO: asylum-am
Q: Trotline (Britton Carver)
PAX: Wham-o (Charlie Greene), My Precious (Hunter Dance), F3 Pluto ( Hugh Nystrom), p-nut, Hands, Cap’n Crunch (Ted Ancelet), Double Wide, Cat Gut (Mike Davis), Pac-man, Hot Tub (John Muller), Detention, Cosmo 2, Waffle House (Brady Greene), Bunny, Tropicana, Rainbow, Matlock (Bill Maddox), P3, Sawdust, Crank bait, Newton
FNGs: None
COUNT: 22
WARMUP:

Side stratal hops
Tie Fighters
Cherry Pickers
11’s
THE THANG:

With a Battle Buddy
9 rounds
1.Curls
2.Big boy sit-ups
3.lieutenant dans
4.overhead press
5.weighted FLK
6.weighted squats
7.merkins
8.hello dollys
9.Happy burpees

One partner was doing the exercise while the other was running a lap around the parking lots next to the cloud.
MARY:
Trip to the ATM with Waffle House

ANNOUNCEMENTS:
Appreciate everyone coming out for my VQ!

COT:
Proverbs 3:5-6
Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.

10 Things That Take Zero Talent

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: p-nut, Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Coolio (Greg Fox), Double Wide, Fabio (Joe Hamilton), Gibbler, Love’s, Matlock (Bill Maddox), My Precious (Hunter Dance), P3, Pac-man, Rainbow, Sawdust, Waffle House (Brady Greene), Wham-o (Charlie Greene), Woodpecker, 0
FNGs: 1 0
COUNT: 25

WARMUP:

Side Stratal Hops
Stretching
3/4 Mile Run
Up Everest Once

THE THANG:

Round 1

Calf Raises
Jump Squats
Run (Bump Next Group)
3 Times

Round 2

10 Pull-ups
25 Merkins
20 Big Boy Sit Ups
3 Times

Round 3

4-50 yd Sprints
Hello Dolly’s
Switch with partner

MARY:

Canoeing with Cat Gut!!!

ANNOUNCEMENTS:

COT:

Determination / Perseverance

The operational definition of determination is “purposing to accomplish God’s goals in God’s time regardless of the opposition.” Determination is having the resolve to know God’s will and the follow-through to do it, undeterred by competing desires, distractions, or resistance.

10 Things That Take Zero Talent but do take Determination & Perserverance

1. Being on time.
2. Work Ethic
3. Effort
4. Body Language
5. Energy
6. Attitude
7. Passion
8. Being Coachable
9. Doing Extra
10. Being Prepared

The Century

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Cinco (Scott McGuire), Gibbler, Wham-o (Charlie Greene), Cat Gut (Mike Davis), Matlock (Bill Maddox), P3, Econoline, My Precious (Hunter Dance), Trotline (Britton Carver), Pac-man, Grandslam (Trey Leake), Sawdust, Fabio (Joe Hamilton), Rainbow, Clipper (Ben McCurry), Tropicana, Jilted (Brison Leyva), Double Wide, Charmin (John Willis), Coolio (Greg Fox), Pizza Pizza
FNGs: None
COUNT: 21

7 motivators motivated the pax. Shoulders blasted, tempo squats, and by popular demand, Junk Science.

CMIYC bernie/knuckle draggers to the rock. 13 burpees. Long way to Everest, 12 and 11 burpees.

Oops I Did It Again on Everest. 10 burpees by the Asylum.

Dealers Dark Webb at the Colosseum, shout out to Double Wide for taking a bad idea and making it much, much worse. Some men are able to exceed expectations.
Mosey back to AO for your traditional Friday morning activities.

ANNOUNCEMENTS: YOU JUST DID 100 BURPEES

COT: Unless a seed falls to the ground and dies, it stays nothing but a seed. But if it dies…you know what happens then.

[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