F3 Knoxville

Category: Asylum AM

Founding AO

The Electric Charger

AO: asylum-am
Q: Rainbow (Curt Wright)
PAX: Charmin (John Willis), Matlock (Bill Maddox), Double Wide, Scott McGuire (Cinco), Bunny, Rainbow (Curt Wright), Tricycle
FNGs: None
COUNT: 7
WARMUP:
20SSH on the 4 count
Baby arm circles front/reverse, OH claps, seal claps (all 4 count and 10 reps)
To the curb for butt kickers down and mosey back and super Mario’s down and mosey back
THE THANG:
Mosey to circus Maximus for 4 rounds of
20 reps of exercises at each of 4 cones on one side of circus Maximus. Run the other side back to start another round.
Exercises were: Merkins, Jump Squats, Gas Pumpers, Carolina DD

Mosey to parking lot for partner workout. Partner 1 down and back while parter 2 did abs. Switch out. Abs were done amrap and exercises were: LBC, Hello Dolly, Heel Touch, flutters

MARY: Charmin cashed us out with some ATM’s
ANNOUNCEMENTS:
COT:what we look for we will find. If we look for negativity we will find it. If we look for the positives we will find those too. Task was to be a hummingbird (in search of the goodness) instead of a vulture (in search of the decay)

Pictonary Ladder Route 66

AO: asylum-am
Q: Sawdust
PAX: Snitch (Cory Beilharz ), TRC/Crab legs, Matlock (Bill Maddox)
FNGs: None
COUNT: 4
WARMUP: SSH, Tempo Merkins, Cherry Pickers, Windmills, Rockettes, Tie-Fighters & X-Wings

THE THANG: Played a Pictionary Ladder Up Route 66 with 10 Reps at each light pole (even if it was not lit). We added a station each time up Route 66 and down Baby Everest.
1. Coupon Combo (Curls, OVHD Press & Tricep Extension)
2. X-Factor (4 Count)
3. Imperial Squat Walkers (4 Count)
4. Carolina Dry Docks
5. Flutter Kicks (4 Count)
6. Bobby Hurley’s
7. Pickle Pounders
8. Big-Boy Sit-ups
9. Lt. Dan’s
10. Bearpees

COT: 1 Timothy 2:1-2 & a reminder that Hard Times make Strong Men; Strong Men make Good Times; Good Times make Weak Men; Weak Men make Hard Times. May we continue to pray for the Lord to intercede in our lives and others to keep us Strong HIM during Hard Times and Good Times.

Over the Hills

AO: the-farm
Q: Choir Boy (Kenny Saffles)
PAX: School Zone (Michael Shope), Trash Panda, Junk (Sam Yoakum), Choir Boy (Kenny Saffles)
FNGs: None
COUNT: 4
WARMUP: SSHs, Rockettes, Little Baby Arm Circles, Tempo Squats

THE THANG:

Mosey to the big hill with all of the steps for some “Over the Hills.” Do 45 reps at the bottom of the hill, run up the hill, do 46 reps at the top of the hill, run back down the steps, and do 9 more reps to make it a round 100 reps. The exercises were calf raises, CDDs, squats, merkins, LBCs, and V-ups.

Mosey to the small picnic area by box jumping up the steps and lunging on the landings to the next set of stairs.  11s on the picnic tables – table pull-ups and box jumps.

Mosey around the loop back to the AO.

MARY: Some side crunches and a 1-minute plank.

ANNOUNCEMENTS: F3 in the Nude this Saturday (probably should be renamed F3 Sand in Your Crack).

COT: Time flies, kids grow up, and you get older.  Father Time is undefeated but make sure he is out of breath when he catches up to you.  Cherish the time that you have because none of it is guaranteed.

What goes up must come down

AO: asylum-am
Q: Gibbler (Tim Basch)
PAX: Bunny, Cat Gut (Mike Davis), Cosmo 2, Double Wide, Dung Beetle (Scott Kimsey), Fabio (Joe Hamilton), Gibbler (Tim Basch), Hot Tub (John Muller), Matlock (Bill Maddox), Rainbow (Curt Wright), Sawdust, Scott McGuire (Cinco), Welch’s, WORM
FNGs: None
COUNT: 14
WARMUP: lunges-toy soldier-ssh- and gate opener
THE THANG: mosey to overlook. Escalators with 10 merkins 20 squats and 30 lbc on both sides of the oval with a burpee at the stairs. Round two was 5 HR merkins and 10 jump squats and 15 froggy crunches
MARY: captain Thor until 6:15
ANNOUNCEMENTS:
COT:

trip into a deck of cards

AO: asylum-am
Q: Dung Beetle (Scott Kimsey)
PAX: Waxjob (Josh Brady), Welch’s, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Dung Beetle (Scott Kimsey)
FNGs: None
COUNT: 5

WARMUP: SSH, Tempo Merkin, Tie Fighters, Imperial walkers
THE THANG: mosey up to the overlook. used the card workout app – crunches, hops, merkins, squats, one lap. return to AO shortened round of side crunches, gas pumpers, hello Dolly’s , CDDs
MARY:
ANNOUNCEMENTS: Forg3 coming up
COT: Listen to them how to share Him!