F3 Knoxville

Author: BackBlasts

D Day

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Gibbler, Matlock (Bill Maddox), P3, Rainbow, Waffle House (Brady Greene), Bunny, Cat Gut (Mike Davis), Farley, Hot Tub (John Muller)
FNGs: None
COUNT: 9
WARMUP: SSH, Baby arm circles in lunge, cherry pickers, tempo squats

THE THANG: backwards up baby Everest and 5 up/downs on top; 7’s on skunk hill; backwards up cardiac with rock- alternate curls and squat thrusters at each light pole – sit-ups at top. Return rock and then backwards up cardiac again. Triceps on top. Mosey to top of baby Everest. Route 66 with sit-ups every other pole up to 11. Mosey to Everest. Run to top and mosey to Asylum stairs. Bear crawl/ lunge to bottom. Mosey back to AO.

MARY:

ANNOUNCEMENTS:

COT: Psalms 46:10 “Be still and know that I am God”

The Plumber’s

AO: dogpound
Q: Nixon
PAX: Lightweight, Earmuffs (Dan Studt), Bunches, Pew-pew, Ribbed (Joshua Sagraves), Mayberry, Einstein, None, None
FNGs: 1 None
COUNT: 8
WARMUP:

THE THANG:

Station 1 Pull-up bars:
    – Record you max set of pulls ups
    – 5 sets of max pull-ups/Chin-ups
– 5 sets 20/18/16/14/12 reps
    – 20 body weight squats
    – 20 big boy sit-ups

Station 2 stairs:
5 sets 20/18/16/14/12 reps
    – 20 Merkins
    – 20 Little Baby Crunches
    – 20 Lunges
    – Run up the stairs
    – Hold plank or squats while waiting

Station 3 Hill:
5 sets 20/18/16/14/12 reps
    – 20 shoulder taps
    – 20 imperial walkers
    – 20 American hammers

MARY:

ANNOUNCEMENTS:

COT:

Charlie’s Angels Strike Again

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Tropicana
FNGs: None
COUNT: 3
WARMUP:
– Motivators
– Stretching
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Tie-Fighters
– Burpees (because Matlock (Bill Maddox) yawned)

THE THANG:
– Phase I:
– Lt. Dans at the base of Baby Everest
– Run up Baby Everest
– Manmaker at the Summit of Baby Everest
– Phase II:
– Flutter Kicks at the Road to the Overlook
– Gas Pumpers to get up the Road
– Phase III – A Round of 25s at the Overlook:
– Imperial Squat Walkers at the Great Seal
– Tow Merkins at the Steps of the Asylum
– Run the Ring between Stations
– Phase IV:
– Took A Ride on a Carousel with Hello Dollys
– Followed by cycling around about with Freddie Mercurys
– Phase V – A Round of 25s at Muscle Beach:
– Crunchy Frogs at the Wall
– Step Ups at the Li’l Pav-Lov
– Phase VI:
– Ran to the top of the Ant Hill
– Dips at the Benches
– Matlock (Bill Maddox) Declined the Merkins, but Tropicana and Sawdust accepted the challenge
– All because we were Big Boys to be Kings of the Ant Hill
– Phase VII:
– Stopped at the Circus Maximus to open packages with Boxcutters
– Phase VIII:
– Had to decide who needed to be off the Cloud with some Table Rows

MARY:
– She can always be an X-Factor
– But to balance the Force from the Warm-O-Rama we flew our X-Wings

ANNOUNCEMENTS: N/A

COT:
– Dress for Success (Colossians 3:12-17)
– To dress for success, our attitudes & actions must match our identity. Seven things we are to put on are:
1. Tender Mercies
2. Kindness
3. Humility
4. Meekness
5. Long Suffering
6. Forgiveness
7. Love

Mixer Upper

AO: brickyard
Q: Natty
PAX: Spellcheck, Bail Bonds, Gmail, Appleseed, flyball, Jim Norris, Biohazard (Jay Shepherd), Otis, Natty
FNGs: None
COUNT: 9
WARMUP: SSH, Windmills, Imperial Walkers, High Knees, Dynamic stretching: leg swings, arm circles, lunges w/twist, figure 4 single leg squats

THE THANG: slow jog to field
Run 1/2 mile, flutters while waiting in the 6, sprint bleachers to top and jog down X 10, run 1/2 mile, hello Dollie’s while waiting on 6.

Suicides tel:10-20-30-40-50 yd, bear crawls to 25 yd, then crab walks to 50, then bear crawls back to 25 and crab walks to end zone.
Partner push & sprint: 2 rounds each to 50 yd line.

Slow jog to AO

MARY: Willy-mays Hayes, j-lo’s IC, gas pumps, Superman’s, hand release mkns

ANNOUNCEMENTS:

COT: Be flexible not only physically, but mentally. Be open to truly listening to others with different opinions than your own. Understand one another and you might get closer, learn something, maybe even change your view or at least your perspective. We all have different backgrounds, different testimonies and different experiences that shaped who we are and what we believe. Take the time to hear each other out, even if you only have one good ear like me.

Romans 12:2. Do not conform to the pattern of this world, but be transformed by renewing your mind- then you will be able to test and approve what God’s will is- his good, pleasing, and perfect will.