F3 Knoxville

Category: Asylum AM

Founding AO

[running] Lactate Threshold at the Track

AO: running
Q: 5K
PAX: Butterknife, Trash Panda (JUCO), Tooth Fairy, Noodles, Placemat, 5K
FNGs: None
COUNT: 6
WARMUP: Light stretching OYO
THE THANG:
1. 5 up to the track
2 min hard, 4 min recovery X5
MARY: N/A
ANNOUNCEMENTS: Defer to JUCO
COT: Defer to JUCO

2 Qs for one low price!

AO: asylum-am
Q: Matlock (Bill Maddox) , Waxjob
PAX: P3 (Jordan Simmons), TRC/Crab legs, Snitch (Cory Beilharz ), Pac-man
FNGs: None
COUNT: 6

WARMUP: Waxjob:SSH. shoulder Blaster circuit. Terducken (sp?) merkins
THE THANG: Matlock: 3 rounds of Laredo. 24 squats, 24 Merkins. 24 lunges. 400m run (yes @gibbler we ran in my portion)
Waxjob: diabolical #onbrand CMU
20 of each
1)up and over merkins
2)hard curls
3)thrusters
4)triceps extensions
5)big bois

oh…and run a lap after each rep. with said CMU
MARY: Death by flutterkicks. 50 of them on the 4 count. 5-0. Fiddy
ANNOUNCEMENTS: Brolympics is coming in 51 weeks. Govern yourselves accordingly
COT: daily prayer and meditation with God will physically change your brain. ,#science

Five do Rucking

AO: asylum-am
Q: Sawdust
PAX: bluebird, Coolio (Greg Fox), Gibbler, Matlock (Bill Maddox), Jack-Jack, Rugby
FNGs: None
COUNT: 5.2
THE THANG: 4 miles

COT: Heard @Rainbow tell us about the “Lost Art of Discipleship”

Ice Ice Baby

AO: asylum-am
Q: Gibbler (Tim Basch) , Cosmo 2, Hot Tub (John Muller)
PAX: Cosmo 2, Gibbler (Tim Basch), Hot Tub (John Muller)
FNGs: None
COUNT: 3
WARMUP: zero. @coolio would be proud
THE THANG: 8 mile run
MARY:
ANNOUNCEMENTS:
COT:Hot Tub tripped on a crack. Watch your feet

The Dawg Ruck

AO: asylum-am
Q: Sawdust , Gibbler (Tim Basch), Matlock (Bill Maddox)
PAX: bluebird
FNGs: None
COUNT: 4
THE THANG: 3.9 Mile Ruck

COT: Cinco’s Friends Tribute