F3 Knoxville

Author: BackBlasts

[asylum-pm_ruckers] Extortion 17 WOD

AO: asylum-pm_ruckers
Q: Steam
PAX: Pusher, Lizzy, Glamper
FNGs: None
COUNT: 4
WARMUP:
– High-Heels burpee warm-o-rama

THE THANG:
Extortion 17 WOD
– 8 squat thrusters (ruck on, w/sandbag)
– 6 upright row high-knees (ruck on, w/sandbag)
– 11 squat jumps over sandbag
– Loop around the Coliseum w/ruck + sandbag (AFAP)

MARY:
– N/A

ANNOUNCEMENTS:
– Next ruck WOD at the Asylum PM: 8/15
– Ruck WOD cadence at the Asylum PM: 1st Thursday + 3rd Tuesday

COT:
High-Heels gave the Word at the COT tonight. What I took from it was “Are you giving it your all?”

13th Palindromic Birthday

AO: dogpound
Q: Waxjob (Josh Brady)
PAX: Tank (Chris DeFranco), Aladdin (Mansour Hasan), Google(Tim Dugas), I-Beam (Ryan Gerken), Mayberry
FNGs: None
COUNT: 6
Conditions: Just finished up drizzling. Plenty muggy.
WARMUP:
13x SSH IC
9 Burpees OYO
4 Tempo Squats
8 Burpees OYO
4 Imperial Walkers IC
7 Burpees OYO
4 Windmills IC
6 Burpees OYO
4 Squats IC
5 Burpees OYO (you get the picture, down to 2 for total of 44)
THE THANG:
Mosey up to the Backbone:
4 Pullups
44 yard Mosey up the Matterhorn
4 V-ups,
44 yard mosey back down
R&R for a total of 11 rounds
Take the long way back to the flag, stopping for:
11 Squats
11 Merkins
11 Squat Jumps
11 BBS
MARY:
Not much time for such tomfoolery this morning.
ANNOUNCEMENTS:
COT: My son Shuttlecock just found out yesterday that he leaves for Basic this Monday instead of next Monday. He’s now trying to cram in a lot of things that he thought he had more time for. A small reminder that we all may not have as much time as we think. Live so that if you ran out of time tomorrow you would not have regrets.

Consistency wrapped in aluminum

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Madoff (Daniel Hereford), Stripped (Carter Cross), Aladdin (Mansour Hasan), Headgear, Snitch (Cory Beilharz ), Ribbed (Joshua Sagraves), Snowbird (Nick Wilson)
FNGs: None
COUNT: 7
WARMUP:
Mosey to get CMU and then to basketball court
THE THANG:

Equipment needed:
– Rucksack (loaded with weights or other heavy objects)
– Sandbags (varying weights)
– CMUs (Concrete Masonry Units) or similar heavy objects

Duration: 40 minutes (excluding warm-up)

Workout: 35 minutes (perform each exercise for 45 seconds, followed by a 15-second rest)
1. Ruck March

2. Sandbag Squats

3. CMU Deadlifts:

4. Merkin:

5. Overhead Press:

6. CMU Lunges

7. Ruck Rows

8. American hammers

9. Goblet Squats

10. Plank

Cooldown: 5 minutes
– Finish with a 5-minute cooldown, including static stretching for major muscle groups.

MARY:
ANNOUNCEMENTS:
COT:
Consistency you all are building consistency in your life and being an example not just to your immediate fears of influence your M your 2.0 etc. but also your surroundings, spheres of influence, jobs, coworkers, etc. thank you for your consistency this morning

Crazy 8s and Melee Dodgeball

AO: rampart
Q: Outnumbered (Daniel Hildebrandt)
PAX: Piston (Ralton Emory), GoDaddy (Zack Williamson), Feeny (Josh Banken), Wingman (Maverick Gregory), Skeletor (Tyson Canup), Porthole
FNGs: None
COUNT: 7
WARMUP: (~5 min)
Side-straddle Hops, Knoxville Cherry Pickers, Willie Mays Hays, Little Baby Arm Circles (both ways, wider at the end)

THE THANG: (~20 min)
Crazy 8s – exercise, alternate mosey/bernie 50 yds
– 08 Burpees
– 16 Merkins
– 32 Big Boys
– 64 Monkey Humpers (by the highway, baby!)
– 32 Air Press with Toe Merkins
– 16 Undertakers
– 08 Burpees
– 16 Box Cutters
– 32 Squats
– 64 Pickle Pointers (where else, but by the highway!)
– 32 (single-count) Side-straddle Hops
– 16 (four-count) Freddie Mercurys
– 08 Burpees

MARY: (~20 min)
Melee Dodgeball (everybody against everybody) on the soccer field. No “out”, just exercises. A hit to the head is 5 burpees, above the waist is 5 merkins, and below the waist is 5 big boys. For a caught ball, the catcher chooses for the thrower.

ANNOUNCEMENTS:
New OTB workouts being planned for Harriman and Rockwood, starting next week.

COT:
Psalm 23, reflecting on how He’s got our backs.

Breakdancing the Morning Away

AO: shamrock
Q: Betty (Tyler Alexander)
PAX: Mermaid (Bradley Roberts), Caveman, Voodoo (Eric A), Eliza (Kevin Parrott), Betty (Tyler Alexander), Daniel Callis – Anchorman, Honeydew (Jason Childers), Fabio (Joe Hamilton), Stitch (Brad Ware), Toretto (Larry Seufert), Skidmark (Brad Coulter), Twitch, Jarde (SP?)
FNGs: None
COUNT: 13
WARMUP:
50 SSH
10 e/s TIE Fighters
Michael Phelps
Ankle Circles/Neck Circle
Cherry Pickers
Breakdancers
THE THANG:
Baseball Field/Entrance Retention Pond
20-18-16-14-12-10-8-6-4-2
Breakdancers/4 count Flutter Kicks
Baseball Field Parking Lot
20 Jump Squats – run length of parking lot – 15 HR Merkins – run length of parking lot – 20 Lunges (4 rounds)
Top Shovel Flag Lot
50-40-30-20-10
Mountain Climbers – Between each set run the length of the parking lot and back
MARY:
No time, not even for 1 burpee, everyone was sad.
ANNOUNCEMENTS:
ShamRuck is an official AO now. Come out and join us on T/TH 0515-0615 we will have an extra rucksack if you are interested.
COT:
“Nobody cares what you can do fresh…” How we perform when we are fatigued is what really matters, in life and in exercise. Physically, mentally, relationaly, or in our work. How do we perform when we are tired or overwhelmed. We have a lot of people depending on us whether we are “fresh” or not. I am challenging myself to step up through my fatigue in every area of life and level up my performance. I challenge you to do the same!