F3 Knoxville

Category: Asylum AM

Founding AO

Let the legs loose

AO: asylum-am
Q: Gibbler
PAX: Gibbler, Cat Gut (Mike Davis), Sawdust, P3, Matlock (Bill Maddox), Fabio (Joe Hamilton), Hot Tub (John Muller), Cinco (Scott McGuire), Rainbow, Tropicana, Hands, Double Wide, @grandslam, @breaststroke, @loves, @ginger daddy, @buttonfly
FNGs: None
COUNT: 17
WARMUP: ssh and windmills and cherry pickers

THE THANG: mosey to freshly paved parking lot for merkins and squats and big boys. We added in dry docks froggy squats and hello dolly’s as well. Followed by three rounds of sprints on the soccer field.

MARY:

ANNOUNCEMENTS: it’s a smooth Q when Cosmo 2isnt around to screw it up. Sign up for dad camp.

COT: Andy Rooney quote on DDay

[juco-rush] There is no I in sprint

AO: juco-rush
Q: Cheap Ride
PAX: Tooth Fairy, Erector, Trash Panda (JUCO), Butterknife, Shrubbery
FNGs: None
COUNT: 6
WARMUP: 1.5 to track

THE THANG: 3 sets of three :15 sprints
~300m recovery between each, ~700m recovery between sets

MARY: 1.5 from track

ANNOUNCEMENTS: JUCO

COT: JUCO

[the-pulpit] A Game of Chance

AO: the-pulpit
Q: Sawdust
PAX: Neon, Trojan, Betty, Ike, Smoked Pickle, Voodoo, @Tricycle
FNGs: None
COUNT: 8
WARMUP:
– Betty, Smoked Pickle & Sawdust did a :pre-ruck: for 1.6 miles before we started.
– SSH started, but shifted to Motivators
– Tempo Merkins
– Cherry Pickers
– Windmills
– Awkward Rockettes (Bunny-style)
– Tie-Fighters
– X-Wings
– Burpees (5 because the PAX didn’t agree when the Q asked if everyone was warm)

THE THANG:
– Ran over to the Gridiron for a Route 66 on Merkins
– Ran to the top of the Fieldhouse Turf to start our game of Chance.
– The PAX were divided into two teams. One team would work a list of exercises and then stack a cone when the list was complete. The other team would run to a location based on the roll of the :game_die: . When the running team returned, the exercise team would stop on their list and roll the :game_die: to find out where they would run. The first run team would start the exercises while the other team ran. The second run team would return to the exercise list where they left off and repeat the cycle for 4 total rounds of exercises, or until the Q called to recover.
– The Exercise List:
– 10 – Burpees
– 15 – Seal Jacks (4 – Count)
– 20 – LBCs (4 – Count)
– 15 – Peter Parkers (4 – Ct)
– 10 – Sumo Squats (4 – Count)
– 15 – Hello Dollys (4 – Ct)
– 20 – Merkins
– 15 – V-Ups
– 10 – Lt. Dans
– 15 – Gas Pumpers
– 20 – Side Crunches (10 EA)
– 15 – Boxcutters (4 – Count)
– The Run List
1. Stairs, stairs & more stairs
2. All rise in the Courts
3. Where is the flag?
4. Don’t sit on the benches
5. Up, Up & Away to the top
6. Tap the ram

MARY: No time for her.

ANNOUNCEMENTS: One team did get a lot of bad rolls of the :game_die:. So unless you’re really needing “5” at the Craps table, you might need to stick to cards.

COT: Reject passivity. In the beginning Adam failed to stand up for Eve which caused the serpent to tempt us in the beginning. We as HIMs should stand up for what we know to be right, do not stand idly by, but follow the path He has laid for us.

[bluegrass-pm-otb] The first Bluegrass Killer hot workout!

AO: bluegrass-pm-otb
Q: Pusher
PAX: Brick, The Situation, High Heels, Steam, Flashback, OnStar, Down Under, Lightweight, Glamper, Pele (Jon Lindberg), Fingerlicking
FNGs: 1 Fingerlicking
COUNT: 12.
WARMUP:The motivator x 5 , arm blasters x 10, slow tempo squat x 10, Merkins, Trunk twist

THE THANG: Run through the track with 4 stops (5 reps)
1st set: Merkins, Diamond Merkins, Wide Merkins
2nd set: Flutter Kicks, hello dollys, bigboy
3rd set: Jump Squats, squats, Apollo oh no speed skates

Mosey to rd
10 reps 2 stations up and down the rd. 10 merkins, dry docks, shoulder tap 3 laps

Mosey to benches and 7s of step up and Dips

Walk to the playground hang tight stretching shoulders.

Mosey to the front of the School (tables) Sevens incline Merkins, Squats, Then anothnset of Dips and squats.

Go to the corner of the school and feet against the wall or back against the wall and hold for 20 secs, squats x 10 , Rocky Balboa.
And Final push mosey to the Flag. :punch: :punch: :punch:

ANNOUNCEMENTS: launching of Bluegrass AO

COT: Be the leader and helping others for their weakness.

Walking in the rain

AO: asylum-am
Q: Fabio (Joe Hamilton) , bluebird
PAX: Fabio (Joe Hamilton), bluebird, Sawdust, Matlock (Bill Maddox)
FNGs: None
COUNT: 4
WARMUP:

THE THANG:
4 mile ruck
Sawdust and Matlock bailed once it started raining. Used their dogs as the excuse.

MARY:

ANNOUNCEMENTS:

COT: