F3 Knoxville

Tag: asylum-am

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AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Matlock (Bill Maddox), Double Wide, Cinco (Scott McGuire), Gibbler, Waffle House (Brady Greene), Cosmo 2, Kentucky, Hands, P3, Bunny, Cat Gut (Mike Davis), F3 Pluto ( Hugh Nystrom), Pac-man, Archie, Hot Tub, Techmo
FNGs: None
COUNT: 16
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

H&R Block

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Grandslam, Hands, Matlock (Bill Maddox), P3, Pac-man, Sawdust
FNGs: None
COUNT: 7
WARMUP: SSH, froggy squats, split jacks, tie fighters, broga

THE THANG: One partner takes off with a farmer carry, other partner stays and knocks out 20 Merkins, gets up, runs to catch other partner and they swap out. Did this up to the overlook.
Then did Dora’s. 100 curl/press, 150 swings, 2 rounds of blockies. Mode of transport was bear crawl, lunge, then broad jump.
Catch the farmer if you can back to the AO but this time the exercise was 5 up/downs.

MARY: 10 weighted Lt. Dan’s
Pushed P3’s dangerously sharp new CMU around the parking lot to try to dull it down a bit.
30 4 count little blocky crunches

ANNOUNCEMENTS: CSAUP and Hardship Hill coming. Asylum AM Night at the Smokies. Birthday party at P3’s (limited parking, juice, and cupcakes available).

COT: Victory can be a defeat and defeat a victory. Good uses all things for a greater good as his ways are not our ways.

Ruckin’ NIL

AO: asylum-am
Q: Sawdust , Charmin (John Willis), Gibbler, bluebird, Matlock (Bill Maddox), Code Brown
PAX: Matlock (Bill Maddox), Code Brown, bluebird, Sawdust, Gibbler, Charmin (John Willis), Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 6
WARMUP: Hitch up the :dog2: :dog2:

THE THANG: Ruck for 4.6 Miles

MARY: N/A

ANNOUNCEMENTS: CSAUP at Frozen Head 4/26 & Hardship Hill on 5/17

COT: P3 shared his thoughts on this Easter Holy Week.

P3’s Monday AMRAP

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Rainbow, Russell Crook/Crablegs, Cinco (Scott McGuire), Hands, Pac-man, Waffle House (Brady Greene), Fabio (Joe Hamilton), F3 Pluto ( Hugh Nystrom), Love’s
FNGs: None
COUNT: 11
WARMUP:

5 easy Up-Downs
SSH
Lap around the parking lot
Cherry Pickers
Abe Vigoda’s
Runners Stretch
Shoulder Stretches

THE THANG:

Mosey to Muscle Beach and work through the following AMRAP

10 Pull-ups or Rows
20 Mericans
30 Step-ups
40 LBCs
Run up narrow path to top of Rose Bowl and back down opposite side

Rinse and repeat

MARY: Negative

ANNOUNCEMENTS:

Convergence at Frozen Head at the end of the month!

Hardship Hill coming up on May 17th.

Working on getting an F3 smokies game on the books!

COT:

Holy Week is upon us. Reflect on the waywardness of humanity. As humans we are easily swayed off of our mark. Practice consistency in faith and further appreciate the sacrifice and love given to those of us whom are so wayward in our faith and how amazing that truly is.

the (not so) triumphant return of Leg Day

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Cat Gut (Mike Davis), P3, Farley, Pac-man, Cinco (Scott McGuire), Tropicana, Hands
FNGs: None
COUNT: 8
WARMUP: slow yog around AOQ. Head to Pavalon. Rocky 7 minute Tabata warmup. Surprise cameo from Cosmo 2 and Gibbler

THE THANG: 2 parter
1)Leg day with CMU
10 pistol squats (each leg)
20 weighted step ups
30 weighted calf raises
40 high knee jumps
50 weighted butt touches
75 SSH
50 weighted lunges
40 rocky balboa
30 goblet squats
20 jump squats
10 Bulgarian split squats

2) I go….You go
Partner workout
300 squats. Alternating work. 10 big bois at transition
200 merkins. 10 Sync lunges at transition
100 V Ups. 10 Sync rockettes Bunny style

MARY:

ANNOUNCEMENTS: Backstreet’s back. Alright

COT:Romans 8:26