F3 Knoxville

Category: Asylum AM

Founding AO

[juco-rush] Following the Data

AO: juco-rush
Q: Data
PAX: Full Tank, Butterknife, Shrubbery, Tooth Fairy, Trash Panda (JUCO), Erector
FNGs: None
COUNT: 7
WARMUP: on your own

THE THANG: run in a big loop (Sam Lee to Steele to Hardin Valley)

MARY: one loop around JUCO

COT: see JUCO backblast

100!

AO: asylum-am
Q: Hands
PAX: Rainbow, Love’s, Waffle House (Brady Greene), Russell Crook/Crablegs, Cosmo 2, Tropicana, Cinco (Scott McGuire), Matlock (Bill Maddox), Hot Tub (John Muller), Hands, P3, Woodpecker, Bunny, Double Wide, Pac-man, Fardeen Rastagar, Newton, Techmo
FNGs: None
COUNT: 18
WARMUP: motivators, stretching, ran back and forth across the parking lot in various and silly ways. Route 66 with CDD’s.

THE THANG: Mosey over to the bottom cardiac. Ladder of 5 different moves, running up cardiac to the birth canal after each rung of the ladder so that at the end, 100 reps of each exercise were done:
1. Kick backs x 20
2. Merkins x 25
3. Curls x 33 (+1 on one round)
4. Step back lunges x 50
5. LBC’s x 100

MARY: 7’s at the Pav-a-lon with table rows and step ups.
Circle up for some in & outs and dying cockroaches.

ANNOUNCEMENTS: Iron Pax Week 0 this Friday- P3 on Q.

COT: Can you love the unseen God if you do not love the neighbor you see?

[the-pulpit] EMOM

AO: the-pulpit
Q: Betty
PAX: Kevin (Miss Piggie), Leland Robbins (Geiger), Smoked Pickle, Betty, Voodoo, Ike, Scruff McGruff
FNGs: 1 Scruff McGruff
COUNT: 7
WARMUP: burpees, cherry pickers, BAS,Squats,Merkins

THE THANG:
EMOM 1 12 min
15 push ups
20 squats
15 sit-ups

EMOM 2 12 minutes
8 burpees
10 lunges
10 Catalina wine mixers

20 chest press x2
20 curls x2
10 Thrusters x1

MARY:
2 minutes of flutter kicks
ANNOUNCEMENTS:

COT: went over the core tenant of F3

[kettlebell-workouts] Bumping up the weight

AO: kettlebell-workouts
Q: Borg
PAX: Borg
FNGs: None
COUNT: 1
WARMUP: Prayer time
– Hip hinges 10
Lightest KB:
– Slingshot 20 EA
– Deadlift 10 EA
– Halo 5 EA
– Slingshot 20EA
– BW Squat 10

THE THANG:
Working on technique.
Up the weight on KBs a bit.

– 4 min workouts 2, 3, and 4.

5 sets:
– 5 Front Squat
– 5 Swing
– 5 Press
– 5 Clean
– 5 Thrusters

COT: When the conversation turns to fringe cases as objections, then you have not been persuasive in articulating your vision. If you continue, then you may end up exhorting apples to oranges.