F3 Knoxville

Category: Asylum AM

Founding AO

Double Down in Brau Town

AO: asylum-am
Q: Unibráu (Nick Robinson)
PAX: Breaststroke (Will Duncan), Pac-man, P3, Grandslam, Sawdust, Matlock (Bill Maddox), Hands, Shotgun. Cowbell visiting from downrange Iowa
FNGs: None
COUNT: 10
WARMUP: Brau’s shoulder mayhem. A dazzling array of merkin styles that even DoubleWide would say Brahhh

THE THANG: Brau dealing blackjack. 21 was the number of the day and the number of the day was 21. Aka Super 21s

1 merkin 1 big boi
2 merkins 2 big bois
3 merkins 3 big bois

(Surely even the most dim can snuff out the pattern here)
….
21 merkins 21 big bois

(God be with you should you have to sneeze later)

MARY: fellowship slow mosey/stagger back to AOQ. Entertained by cornfield hijinks stories from Shotgun

ANNOUNCEMENTS: dad camp but tough turnips if you didn’t already sign up. Gibbler already snagged the plush accommodations anyway.

COT: We can see what can be, unburdened by what has been

Fear the Brau, bruh

AO: asylum-am
Q: Unibráu (Nick Robinson)
PAX: Tropicana, P3, Grandslam, TRC/Crab legs, Pac-man, Matlock (Bill Maddox), Sawdust, Rooney(Carl Whipple), F3 Pluto ( Hugh Nystrom), Snitch (Cory Beilharz )
FNGs: None
COUNT: 11
WARMUP: No time for such nonsense. The Brau waits for no one

THE THANG: mosey around the entire livelong park. Follow the Brau. Stopping periodically for merkins and other stuff

MARY: she ain’t here

ANNOUNCEMENTS: one nation under Brau

COT: a Brau divided amongst itself cannot stand

[f3knoxvillemain] Gresham Hill Bear Crawl

AO: f3knoxvillemain
Q: Z-Pack
PAX: FixerUpper, Wedding Singer, Hobie, Prairie Dog (Trey Barrett), Magic Mic (Jarrett Woodall), Z-Pack, Hand Full (Dan Davison), The Six, Frostbite
FNGs: None
COUNT: 9
WARMUP:

hill billies ic
windmills ic
squat and Reach ic
Overhead Claps IC
baby Arm circles ic
Michael Phelps oyo
tempo Merkins IC

THE THANG:
Bear Crawl Gresham Hill
Bear Crawl from AO up to upper Church Parking Lot
Do 11s – Merkins and LBCs 4ct
Continue to Bear Crawl – Slowsey Across the Road
Do 11s at top of Stairs – Carolina Dry Docks & Flutter Kicks 4ct
Bear Crawl to the top of Path
Do 11s Lunges, double leg & hello dollies 4ct

MARY:
no

ANNOUNCEMENTS:
marine mud run – August 31- F3 will have a tent
do lunch with your AO brothers!
Quacken lunch on 8/16 at 11:30 am at Buddy’s BBQ on North Broadway

COT:
Same as Monday! Check out the backblast from Monday’s workout.

[mountainbiking] Sugar and Rum did it again

AO: mountainbiking
Q: Tank (Chris DeFranco)
PAX: Abscess, Imaginary, Doogie, Tank (Chris DeFranco), Frosty
FNGs: None
COUNT: 5
WARMUP: none

THE THANG:
Baker Creek: up redbud to session Barb Burner a few times the over to Soups on. Took campground connection over and up to the Bamboo to Marie Myers. Yellow Jacket to Hard Labor to AEIOU to Redwood (Doogie got a flat here) to Remedy Hill shortcut #2. Then we went sideways. Abscess went OTB and separated his shoulder and we hiked out the last 200 yards to the lot where Frosty rode back got his truck and took Abscess to the hospital. (After a few hours of intense pain, they put it back in place) Imaginary and Doogie rode the trail back and Tank followed Frostys truck down Sevier Ave back to the BC lot.
MARY:
None
ANNOUNCEMENTS: none

COT: none due to injury, but we prayed for Abscess.

[bluegrass-pm-otb] It’s Hotter When The Sun’s Out

AO: bluegrass-pm-otb
Q: Curveball
PAX: Curveball, Pusher, Down Under, Dain Bramage (Will Olson), Lightweight, Finger Lickin’
FNGs: None
COUNT: 6
WARMUP:
SSH – 18
Baby Arm Circles Forward/Backward – 10 each
Chinooks – Tried two variations – 5 each
Cherry Pickers – 3
Rockettes – 10

THE THANG:
Bolt 45s (The Colt 45s of legs)
15 squats full standing position down to halfway position.
15 from halfway down position to full squat position and return up to halfway position
Finish off with 15 full squats or jump squats.
Toe Merkins on Staircase to track.

The Cooper – Mini (1/2 lap at track instead of full laps)
10 burpees, 10 Squats, then 10 Merkins. ½ lap track. Then 9,9, 9 of same. Count down to 1.

Mosey to path by 1st base at ball field.
Working towards fence by road. Five points of contact. Do 1 rep of each. Mosey back up to path. Increase rep count by 1 each time around.
Path – Big Boy Sit-ups,
Concrete Slab – Biceps push-ups,
Swings – pull-ups,
Mulch Barrier – Dips,
Fence – Monkey Humpers.
MARY:
10 4-count American Hammers
30 LBCs.

ANNOUNCEMENTS:
Dad Camp this weekend.

Prayers for Lizzy and other hurting brothers.
Windex and his daughter.
Those brothers looking for betterment in their careers.

COT:
As some of you know, I’m the executor or my parent’s estate. It sucks. My biggest issue, the one that literally keeps me awake at night, is trying to keep my brother and sister happy. We all started on the same page. But this process has become all about my siblings. And I never think of myself. Which is wrong.
How many of you like this workout? I DON’T CARE. I had fun and pushed myself. I have to learn to take that approach to things. I’m not saying be selfish. Or an ass. But sometimes you have to be selfish. You need to think of yourself.

Care about what other people think and you will always be their prisoner. Lao Tzu
The only thing wrong with trying to please everyone is that there’s always at least one person who will remain unhappy. You. Elizabeth Parker