F3 Knoxville

Category: Asylum AM

Founding AO

[the-pulpit] It’s not my fault

AO: the-pulpit
Q: Ike
PAX: Leland Robbins (Geiger), Ike, Voodoo, Smoked Pickle, Snitch (Cory Beilharz ), Sawdust
FNGs: None
COUNT: six
WARMUP: Side straddle hop, cherry pickers, grass grabbers, piano tuners, motivators

THE THANG: modified the following
Block buster prime
Blockee, to imperial blocker each leg, into Hakka thruster, into murder bunny 5yd
– every 5 yd do (10) incline merkins
– Total 100 Merkin per run
Bunny busters
Blockee, into thruster, into mountain climber 5 count (HW), into murder bunny
– every 5yd travel do (10) goblet squats
– 100 squats per run
Then 1 squat, bear crawl 20 yards, 2 merkins, crawl bear back
repeat, incrementing by 1 and 2, respectively, until 20 merkins set complete.
Moseyed back to flag and did a set of WWIII situps

MARY:

ANNOUNCEMENTS:

COT:

Ruck Around the Park

AO: asylum-am
Q: Sawdust , Matlock (Bill Maddox), bluebird, Gibbler, Fabio (Joe Hamilton), Tropicana, Charmin (John Willis)
PAX: Matlock (Bill Maddox), Sawdust, Tropicana, Charmin (John Willis), Gibbler, bluebird, Fabio (Joe Hamilton)
FNGs: None
COUNT: 7
WARMUP: Hitch up the :dog2:

THE THANG: Ruck for 4.5 miles

MARY: N/A

ANNOUNCEMENTS:

COT:Rainbow told us to put down our phones.

Put Down Your Phone

AO: asylum-am
Q: Rainbow
PAX: Cinco (Scott McGuire), P3, Waffle House (Brady Greene), Double Wide, Love’s, Archie, Pac-man
FNGs: None
COUNT: 8
WARMUP:
Waited on Cinco (Scott McGuire) and fired off the customary SSH’s (30 on 4ct) some Tie fighters both sides, some Tempo merkins with a bit of a calf stretch incorporated, some slow Windmills, and a jog to the curb for Rocky B’s on both ends of the parking lot.

THE THANG:
Mosey to front of the park for a circuit. 5 stations that consisted of 20 4ct SSH, 20 Merkins, 20 Jump Squats, 20 Dry Docks, and 20 Curls with Rock. Looped the big circle at the front of the park. Ended before a Q fail
MARY: Just enough time to finish 20 dry docks together!

ANNOUNCEMENTS:

COT: Threw out some stats about the amount of time we’re on our phones. I’ve felt convicted lately about this and it’s basically a challenge to put them down and be present and engage more. So do it!

[the-pulpit] Lays

AO: the-pulpit
Q: Leland Robbins (Geiger)
PAX: Voodoo, Betty, Smoked Pickle, Jim Norris, Leland Robbins (Geiger), Kevin (Miss Piggie)
FNGs: None
COUNT: 6
Say the thing wrong

WARMUP:
Stretch, 1 mile run (0.9 on some Apple Watches)

THE THANG:
Lays work out :
Burpees
Shoulder taps
Leg lifts
Squats
Big boys
Dead bugs
Inverted planks
Lbc
V-ups
NC dry docks
Plank jacks
Merkins
Planks
Catalina wine mixers
Superman’s
Donkey kicks
1.5 minutes each
MARY:
Burpees for the last 30 seconds
ANNOUNCEMENTS:

COT:
“Take every thought captive”
-Unknown Facebook quote.