F3 Knoxville

Tag: asylum-am

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AO: asylum-am
Q: Pac-man
PAX: Matlock (Bill Maddox), Tropicana, Backflow (Wesley Hunt), P3, Pac-man
FNGs: None
COUNT: 5
WARMUP: 21 Side Straddle Hops, 9 BBQ Squats, 9 Tigh Fighters (L, R), 9 Seal Clap

THE THANG: @ Pavalon 1 minute Hello Dolly’s, 1 minute scissor kicks, @ heartbreak hill rock curls bottom to top of pile, 21 squats, at benches 9 dips per bench, up stairway to heaven lunging in between on landings, at 3 sidewalk triangles farside of park lunge/bear crawl and Bernie, run back to AO, 9 Cherry Pickers and wrap with 9 slow merkins

MARY: –

ANNOUNCEMENTS: Hardship Hill end of March

COT: Expand on 6 petitions in Matthew 6 (Lord’s Prayer)

Just Another Asylum CMUsday at the Pav-Lov

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Fabio (Joe Hamilton), Grandslam, Pac-man
FNGs: None
COUNT: 5
WARMUP:
– SSH
– Stretching
– Abyss Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings
– 5 Burpees

THE THANG:
– AMRAP with one PAX as the timer with various routes around the Pav-Lov.
– Each Station was done twice with a selection of :cmu: exercises, then the Q grabbed new exercise with the :cmu: for another 2 rounds.
– Exercises Included:
– Man Maker Blockees
– Weighted Lt. Dans
– Weighted LBCs
– Weighted Hello Dollys
– Weighted Flutter Kicks
– Lawn Mowers
– Squat Thrusters
– Wood Choppers

MARY: Sumo Squats & Gas Pumpers

ANNOUNCEMENTS:
– Bromance Lunch at 11:30 in Jim ‘n Nicks
– Escape from Haw Ridge – Make a team

COT: Reviewed James 1:17 and reminded the PAX to remember not just your wife or girlfriend on Valentines Day. Remember your first valentine (Mom) and your legacy valentines (your children & grandchildren).

Push Pull & Pace

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Waffle House (Brady Greene), Hands, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Double Wide, Love’s, Matlock (Bill Maddox), P3, Sawdust, 0
FNGs: 1 0
COUNT: 10
WARMUP:

SSN
Stretching
Slow Merkins

THE THANG:

Round 1:
• Pull Ups x 10
• Merkins x 40
• ¼-Mile Run (25% of Max)

Round 2:
• Rows x 10
• Dips x 40
• ¼-Mile Run (50% of Max)

Round 3:
• Pull-Ups x 10
• Merkins x 40
• ¼-Mile Run (75% of Max)

Round 4:
• Rows x 10
• Dips x 40
• Jog Back to AO

MARY:

20 Big Boys
20 Merkins
Boat Canoe w/ Cat Gut
Stretching

ANNOUNCEMENTS:

COT:

Psalm 31:24 (KJV) says:

“Be of good courage, and he shall strengthen your heart, all ye that hope in the LORD.”

Ruck Around the Park

AO: asylum-am
Q: Sawdust , bluebird, Charmin (John Willis), Matlock (Bill Maddox)
PAX: Matlock (Bill Maddox), Charmin (John Willis), bluebird, Sawdust, Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 4
WARMUP: Hitch up the :dog2: :dog2:

THE THANG: Ruck for 4.2 miles

MARY: N/A

ANNOUNCEMENTS: Bromance lunch at Jim & Nick’s

COT: Caught Cinco (Scott McGuire)’s BOM

3 rounds of 3 rounds

AO: asylum-am
Q: Gibbler
PAX: Matlock (Bill Maddox), Tropicana, P3, Bunny, Cat Gut (Mike Davis), Hands, Hot Tub (John Muller), Cinco (Scott McGuire), Double Wide, Gibbler, TRC/Crab legs, @Newton
FNGs: None
COUNT: 12
WARMUP: tie fighters and squat and merkins

THE THANG: mosey to oval for a variety of merkins, squats and abs with running to a fantastic destination for up downs and dealers choice at muscle beach and finish with squat suicides.

MARY: mixed in with everything else

ANNOUNCEMENTS: haw ridge and brolunch with Matlock (Bill Maddox)buying become loves us so much. Prayers for Hands family.

COT: God is working in and around us even though we lack the big picture. Come back tomorrow