F3 Knoxville

Tag: asylum-am

Fat Hugh’s Day

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: P3, Hands, Waxjob, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Grandslam
FNGs: None
COUNT: 7
WARMUP: Wayne Dunn for the win , SSH x 30, big arm circles, lunge stretch and lesson on the Melungeon people of Sneedville TN

THE THANG:
Baby Everest …5 burpees at Base and 10 merkins at top R and R 5 times

Mosey to base of cardiac hill …select rock
20 Curls – 20 thrusters- 20 squats with rock
Go up hill with your rock – swap out at top for another rock and do the 20/20/20 again the mosy with rock back to base of hill- R and R x 3

Long way run to cloud …

Set of 7s – box jumps and picnic table pull ups followed by 5 burpees

MARY:

ANNOUNCEMENTS:
Haw Ridge !
COT: Q. Shared the focus of lent should be on adding in to your prayer life in preparation for Easter rather than just giving things up..a brief history of Fat Tuesday was then reviewed and the story about Pluto’s mom calling Fat Tuesday Fat Hugh’s Day when Hugh was overweight… on that note Pluto shared a King Cake with the Pax to start the day fully on theme!

Car In the Hat Day

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Rainbow, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Code Brown, Double Wide, Fabio (Joe Hamilton), Farley, Matlock (Bill Maddox), P3, Sawdust, Tropicana
FNGs: None
COUNT: 12
WARMUP:

Stretching
Jogging
Karaoke’s (Side Shuffle)

THE THANG:

Round 1

Overhead Tire Carry – 1 Person
Rotate Twice
Merkins
Jump Squats
Big Boy Sit Ups
Pickle Pounders
Carolina Dry Docks

Round 2

Tire Throw – 1 Person
Rotate – Down & Back Twice
Next person runs to throw

Round 3

Partner – Rotate Twice

Pull Ups x 10
Burpees

Round 4

Jack Webb

Light Jogging

MARY:

1 Suicide
Canoeing with Catgut

ANNOUNCEMENTS:

Haw Ridge

COT:

“Don’t cry because it’s over, smile because it happened.” – Dr Seuss
• Ecclesiastes 3:1 – “To everything there is a season, and a time to every purpose under the heaven.”
• This reminds us that life is full of seasons, and we should be grateful for the blessings of each one.

Getting Ready for March Madness

AO: asylum-am
Q: Sawdust
PAX: Pac-man, Hands, Matlock (Bill Maddox), TRC/Crab legs, Grandslam, Tropicana, F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Stretch
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings
– Line Drill with Bobby Hurleys

THE THANG:
1. Phase I:
– Peter Parkers at the base of Baby Everest
– Bernie halfway up and sprint the balance to the Summit
– One Manmaker at the Summit
– Run up to the Asylum Building and down to the Basketball Court, stopping at certain areas for exercises along the way
1. Phase II:
– We attempted to play a game of HORSE by having the PAX do an exercise while one person took a shot. If the shot was made, the shooter had to do a burpee. If he missed, the whole PAX had to do a :burpee:. F3 Pluto ( Hugh Nystrom) was overjoyed with the amount of :burpee: that were done by all. Let’s just say we’re not competing in any basketball tournaments as a team.
1. Phase III:
– Made our way to the artificial turf baseball diamond
– One PAX Bearcrawled to 1st base, Karaoked to 2nd base, Bernied to 3rd base & Karaoked Home.
– During the iteration, the rest of the PAX did an AMRAP of an exercise. It changed for each time someone rounded the bases.
1. Phase IV:
– Make our way back to the AO stopping at stations for various exercises.
MARY:
– BBQ Squats

ANNOUNCEMENTS:
– Haw Ridge Sign-up

COT: Be a chain breaker! One of the men I know in my small group shared some of his life story. His family and the area he grew up in was impoverished and contained some bad environs. He joined the Air Force out of high school and got out of the bad situation and has seen the blessings of following the Lord. Reviewed Isaiah 58:1-12.

Timed AMRAP’s

AO: asylum-am
Q: Double Wide
PAX: Hands, TRC/Crab legs, Rainbow, Charmin (John Willis), Tropicana, Cat Gut (Mike Davis), Matlock (Bill Maddox), Hot Tub (John Muller), Cinco (Scott McGuire), Double Wide, Love’s, Newton
FNGs: None
COUNT: 12
WARMUP:
SSHs, Ti Fighters, Tempo Squats, Calves on the Curb, Balboas, One jog down and back
THE THANG:
3 rounds of 30 second X 5 exercises 3 times through

Round 1: Reverse lunge left
Reverse lunge right
Side lunge left
Side lunge right
Burpees
Rest
Round 2: I can’t remember the rest
I’ll have to edit later

MARY:
Two minutes of Boat-Canoe

ANNOUNCEMENTS:
Haw Ridge
Tropicana is mustering a team.

COT:
Don’t underestimate the power prayer.

Ruck Around the Park

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

THE THANG: Ruck for 4.6 miles

MARY: N/A

ANNOUNCEMENTS: N/A

COT: Caught up to Cat Gut (Mike Davis) for his BOM.