F3 Knoxville

Category: Asylum AM

Founding AO

Battle Buddy for :cmu:esday

AO: asylum-am
Q: Sawdust
PAX: Pac-man, Hands, Tropicana, Snitch (Cory Beilharz ), Grandslam (Trey Leake), Rainbow, Waffle House (Brady Greene), P3, Matlock (Bill Maddox), Trotline, Wham-o (Charlie Greene)
FNGs: None
COUNT: 12
WARMUP: SSH, Tempo Merkins. T-Merkins, Runners Stretch, Downward Dog & Upward Dog, Cherry Pickers, Windmills, Rockettes (Bunny Style), Tie-Fighters, X-Wings & Suicide Sprints with Bobby Hurleys

THE THANG: Find a Battle Buddy on the Cloud and set 6 Exercise Stations for rotation. One Buddy runs a lap around the parking lots, while the other Buddy is AMRAP until return.
Stations:
1. Weighted Lt. Dans
2. Manmaker Blockees
3. Weighted Flutter Kicks
4. Lawn Mowers
5. Squat Thrusters
6. Weighted Big Boy Sit-Ups

MARY: Matlock (Bill Maddox) led us in Dante’s Core

ANNOUNCEMENTS: Construction in the park is set to finish in April or May. Targeting a possible convergence in early July.

COT: Our Charge – 2 Timothy 4:1-5… As followers of Christ we will do things not popular in society, but we should stay the course.

Coach Dunn again

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: Waffle House (Brady Greene), Tropicana, Sawdust, Gibbler, Cinco (Scott McGuire), Code Brown, Fabio (Joe Hamilton), Bunny, Doublewide (David Schwall), Charmin (John Willis), Cat Gut (Mike Davis), Love’s, Grandslam (Trey Leake), Clipper (Ben McCurry), p-nut, P3, Matlock (Bill Maddox), Wham-o (Charlie Greene), Bryson L – jilted , Trotline
FNGs: 2 Bryson L – jilted , Trotline
COUNT: 22

WARMUP: happy groins, SSH x 20 , hurdle stretch, cherry pickers
THE THANG: 10 merkins then went up Route 66 hill with 5 burpees, R&R 5 times and added 20 BB, 30 squats, and 10 dive bombers

To cloud with set of 7s – box jumps and table pull ups.

Grabbed a heavy rock and then 10 curls, 10 thrusters, and lap around parking lot carrying rock – R&R 5 times.
MARY:
ANNOUNCEMENTS:
COT: Please keep praying for Jordan and Keith Barber . Also shared James Clear Newsletter: jamesclear.com/3-2-1/february-15-2024

[running] Running Love

AO: running
Q: Trash Panda (JUCO)
PAX: Shrubbery, Erector, Mailbox, Tooth Fairy, Zippy, Full Tank, Cosmo, Trash Panda (JUCO)
FNGs: None
COUNT: 8
WARMUP: run to the track
THE THANG:

Track workout  
400×4, 200 recovery  
800×2, 400 recovery  
1600×1, 800 recovery

MARY: run back to #juco
ANNOUNCEMENTS: see #juco
COT: see #juco

Blocks and Rocks

AO: asylum-am
Q: Rainbow
PAX: Cinco (Scott McGuire), Hands, p-nut, Rainbow, Snitch (Cory Beilharz ), Tropicana, TRC/Crab legs, Grandslam (Trey Leake), Trout line
FNGs: None
COUNT: 9
WARMUP: 10 SSH, 12 Imperial Walkers, 10 SSH, Mike Phelps, Baby Arm Circles F and B, 10 SSH
THE THANG: with block or rock
I’m parking lot. 20 Curls rifle carry to other end of lot 20 curls. Rinse and repeat to 100
20 OH press farmer carry right side down 20 OH press left side back. Rinse and repeat to 100
20 block merkins front raise to other end 20 block merkins back. Rinse and repeat to 100

Mosey to hill at front of asylum. Repeat same pattern running up hill. 20 at bottom 20 at top. 20 squats, 20 alt lunges, 20 toe merkins
MARY:
ANNOUNCEMENTS:
COT: see below

Heart Healthy Start to Valentines Week

AO: asylum-am
Q: Sawdust
PAX: Cat Gut (Mike Davis), Pac-man, Love’s, Cinco (Scott McGuire), P3, Rainbow, High Heels (Henry Ritchie), Wham-o (Charlie Greene)
FNGs: None
COUNT: 9
WARMUP: SSH, Tempo Merkins, Cherry Pickers (to watch @Pac-man), Windmills, Rockettes (@bunny Style – IYKYK), Bobby Hurley Suicide Sprints, Peter Parker Pickle Pounders at the base of Baby Everest, Bernie halfway up, a Man-Maker at the summit, Mosey to the Large Pine and 5 Burpees to end the warm-a-rama (because a Burpee is not a warmup)

THE THANG: Ran a 4 Station Ladder Circuit with Pictionary –

Station 1:
1. Bobby Hurleys
2. Pickle Pounders
3. Freddie Mercurys

Station 2:
1. Sumo Squats
2. V-Ups
3. Iron Mikes

Station 3:
1. Mountain Climbers
2. Junk Science
3. X-Factors

Station 4:
1. TN Rockin’ Chairs
2. Lt. Dans
3. LBCs

ANNOUNCEMENTS: Convergence at #Big_Ball on Saturday 17-Feb-24 at 0700 Hours

COT: Read Hebrews 12:12-17. Do not let a bitter root take purchase. Seek His path for us and do not squander the grace he has given.