F3 Knoxville

Category: Asylum AM

Founding AO

[the-pulpit] Hills and 11’s

AO: the-pulpit
Q: Betty
PAX: Leland Robbins (Geiger), Betty, Ike, Smoked Pickle
FNGs: None
COUNT: 4
WARMUP:
SSH
BAC F/B
Cherry pickers
Merkins

THE THANG:
Mosey to the hill
Bear crawl 10 paces – 10 squats repeat all the way up
Run down around the corner
Bear crawl 10 paces- 10 squats, 10 merkins

4 laps around GSM 1 mile
Stop at far corner every lap for shoulder taps

11’s
Heels to heaven
Plank ups on curb

MARY:

ANNOUNCEMENTS:

COT:
Discussion about being in the world not of the world sparked by a conversation with a 6 year old.

[mountainbiking] Knightfall @ Night

AO: mountainbiking
Q: Trolley ( Dan Shumaker )
PAX: Riddler, Andrew McCoy invited
FNGs: 1 Andrew McCoy invited
COUNT: 2
THE THANG:
So… ha.. the “beginner” jumps at the top of Knight Fall… were not so beginner. I hadn’t been there in a while. So it took us at least three times of sessioning them to get the first three at the top. They are not shorter than 6 feet each. One is about 10 feet… So the “solution” is to hall !@# and do not lose momentum in order to clear them all.

Trails Ridden:
– Licoln ( up )
– North Ridge Loop (up)
– Independence (up)
– Independence Connector (up)
– Top sessioning (before Pitch black cut off)
– Pitch Black (down)
– (up) Push Line to Firebreak
– Knight Fall ( down)
– Push Line (up) to Sharp Shin (up)
– Knight Fall (down)
– Push Line (up) to Firebreak to Sharp’s Ridge memorial Park Drive
– Knight Fall (down in the dark)

COT:
Prayer for our daughters to make wise choices in an Evil world. My daughter had the girl in Kindergarden that got killed last week in Powell ( www.msn.com/en-us/news/crime/judge-releases-15-year-old-suspect-s-name-in-powell-13-year-old-s-murder-investigation/ar-AA1sRmzR )

Merkins and burpees

AO: asylum-am
Q: Farley
PAX: P3, Matlock (Bill Maddox), Grandslam
FNGs: None
COUNT: 4
WARMUP: stretches then a short jog with some hill work and dips.

THE THANG: 20 merkins 25 yard jog, 20 big boys then 25 yards backwards to beginning starting line. Then repeat but subtracting each excercise by one. 19…18….17…etc

MARY:

ANNOUNCEMENTS:

COT: Luke 6:35

Muscle Up

AO: asylum-am
Q: Gibbler
PAX: Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Gibbler, Hot Tub (John Muller), Kentucky, Matlock (Bill Maddox), Pac-man, P3, TRC/Crab legs, @passport, @tecmo, @baxkflow
FNGs: None
COUNT: 16
WARMUP: SSH and a deep squat for Coolio (Greg Fox)

THE THANG: mosey to muscle beach. Partner workout and rotate through all the equipment for a total body beatdown. Parter that runs to the end of the parking lot does a burpee

MARY: 100 flutter kicks

ANNOUNCEMENTS:

COT: habits of productive people

[juco-rush] Stars at night are big and bright

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

THE THANG:
100 with 100 recovery x 2
200 with 200 recovery
400 with 400 recovery
Repeat 3-4 times until 6

MARY: mosey to JUCO

ANNOUNCEMENTS: juco

COT: juco