F3 Knoxville

Category: Asylum AM

Founding AO

[running] Hill Sprints

AO: running
Q: Butterknife
PAX: Erector, Tooth Fairy, Butterknife, Noodles
FNGs: None
COUNT: 4

WARMUP: 1.5 miles on camp stopping at the bottom of the large parking lot.
THE THANG:
Sprint to pole 19 and recover back to the starting point x6

CD 1 mile easy back to the flag.

MARY:
ANNOUNCEMENTS:
COT: see JUCO channel

[karns-otb] The 600

AO: karns-otb
Q: Smoked Pickle
PAX: Commission, Leland Robbins (Geiger), Neon, Sawdust, Voodoo, Smoked Pickle
FNGs: None
COUNT: 6

WARMUP: Side straddle hops x 25 in cadence, cherry pickers x 25 in cadence, Michael Phelps
THE THANG: The 600! Station 1- Lunges Right Leg x 25, Pike Merkins x 25. Station 2- Sumo Squats x 25, Merkins x 25. Station 3- Iron Mikes x 25, Chuck Norris Merkins x 25. Station 4- Alternating Side Squats x 25, Diamond Merkins x 25. Station 5- Lunges Left Leg x 25, Merkin Pulses x 25. Station 6- Squat Pulses x 25, Stagger Merkins x 25. x2!
MARY:
ANNOUNCEMENTS:
COT: He Saves Us

Twelve Rounds with the Champ

AO: asylum-am
Q: p-nut
PAX: Waffle House (Brady Greene), carverbritton77, Crawdad (Robbi Dickens), Rainbow, F3 Pluto ( Hugh Nystrom), P3, p-nut, Cap’n Crunch (Ted Ancelet), Matchmaker, Cowlick, Pizza-Pizza, clipper, breathstroke, Tropicana, Crablegs, Detention, Dimples, Edit, Sawdust, Ghostbuster, Bunny, Doublewide, Toto, Cinco, Hacker, QVC, Jilted, Wham-O
FNGs: None
COUNT: 28

WARMUP:
SSH, Cherry Pickers, Imperial Walkers, Self Huggers, BAC, BAC reverse, mosey uphill (10 four-count shoulder taps), mosey back
THE THANG:
12 Rounds around the AO with:
12 Merkins at corner one, 12 air squats at corner two, 12 four-count shoulder taps at corner three and 12 jump squats at corner four. Rinse and repeat with descending reps with each round (11, 10, 9, etc)

Partner up with a battle buddy:
200 uppercuts with a coupon; alternating strength work w/ one partner while the buddy sprints across the parking lot.

Mosey up the hill (10 merkins at the top); mosey back

200 overhead presses with coupons; one lifting and one running

MARY:
Hello Dolly
Scissor kicks
Bicycles
Hamstring/calf stretching
ANNOUNCEMENTS:
Please pray for a fellow F3 brother from NC that just lost his wife
COT:
Psalm 119:105. Keep in the Word and drive out the darkness.

Gotta Tabata

AO: asylum-am
Q: Tropicana
PAX: Charmin (John Willis), Code Brown, Hands, Grandslam (Trey Leake), Matlock (Bill Maddox), P3, Snitch (Cory Beilharz ), TRC/Crab legs
FNGs: None
COUNT: 9

WARMUP: SSH in silence. Cherry pickers in silence.
THE THANG: Tabata on the Cloud
40/20 (4 rounds each)
1st Half
Alarm clocks
Step ups
T-merkins
LBCs

Halftime at the Pavalon
Partner up
45/45 balls to the wall/wall sits
2 rounds

2nd Half
Jump squats
Decline merkins
Courtesy lunges
Suicide planks

MARY:
ANNOUNCEMENTS: GrowRuck NOW! Charity Golf Event
COT: Service
The gloom, the grunting and groaning, the glad handing, these groups of men. We don’t do this for vanity or ego. We men of F3 do these things to be better and stronger together as SERVANTS of God and God’s children anywhere we encounter them.