F3 Knoxville

Tag: asylum-am

The Warrior

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Farley, Gavin Goosie, Love’s, Matlock (Bill Maddox), Rainbow, Waffle House (Brady Greene), Woodpecker, Elton (Nathan Cox)
FNGs: 1 Elton (Nathan Cox)
COUNT: 12
WARMUP:

Warm Up
SSH 20
Stretching 20 Count
Cherry Pickers 20 Count
Merkins 20 Count
Mosey

THE THANG:

Round 1: Parking Lot by Circuit Training

Sprints x 2
Backward Sprint x 2
Karaoke x 2
Bear Crawl x 2

Round 2: Circuit Training

Pull Ups x 20
Dips x 20
Burpees x 20
Jump Squats 20
Superman’s x 20

Round 3: Pelicans Butt Hole

3 Groups
1. Big Boy Sit Ups x 20
2. Run to Group 3
3. Flutter Kicks x 20
*Repeat to 6:10

MARY:

Canoeing with Catgut

ANNOUNCEMENTS:

None. Prayers for Pizza Pizza and Matlocks mom.

COT:

“Come, let us return to the Lord; for he has torn us, that he may heal us, he has struck us down, and he will bind us up.”

Hosea 6:1

Sometimes God wounds us to heal us. The Warrior inside of us needs to kill our childish tendencies. Don’t be passive.

Charmin Shaped Q

AO: asylum-am
Q: Charmin (John Willis)
PAX: Grandslam, Cat Gut (Mike Davis), Cinco (Scott McGuire), Farley, Love’s, Double Wide, Rainbow, Hands, Waffle House (Brady Greene), TRC/Crab legs, Russell Crook/Crablegs, Matlock (Bill Maddox), Coolio (Greg Fox), Unibráu (Nick Robinson), Charmin (John Willis)
FNGs: None
COUNT: 15
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Feels like Iron Pax

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Hands, Waffle House (Brady Greene), Matlock (Bill Maddox), Cat Gut (Mike Davis), Grandslam, Doubtfire (Nick Bond), Coolio (Greg Fox), Rainbow, Double Wide, Tropicana, Charmin (John Willis), Sawdust, Cinco (Scott McGuire), Fabio (Joe Hamilton), Woodpecker, Code Brown, M&M
FNGs: None
COUNT: 18
WARMUP:SSH, circle run, tempo merkins, tie fighters

THE THANG:2 laps of interval running.
CMU’s at the paver lot islands.
CMU rifle carry suicides.
Round 1 – 20 curls and 10 Thrusters at 4 islands.
Round 2 – 10 up & over merkins, 10 single leg dead lift each leg.
Round 3 – 5 blockies

MARY:LBC’s, big boys and gas pumpers after each set of CMU’s

ANNOUNCEMENTS:Dad camp sign ups.

COT:We are leaders and followers. Be a follower that you would want as a leader and a leader as you would want as a follower.

Running Up A Ladder To The Overlook

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Hands, TRC/Crab legs, Tropicana, P3, Farley
FNGs: None
COUNT: 7
WARMUP:
– SSH
– Tempo Merkins
– Cherry Pickers
– Windmills
– Rockettes (We had to introduce Farley to the Bunny Style)
– Tie-Fighters
– X-Wings
– (10) BBS at the base of Baby Everest, run to the summit & (1) Manmaker
– Reverse Route 66
– Start with 11 Merkins and Bernie to the next light pole for 10 Merkins and keep going to the end.

THE THANG:
– Four (4) Station Circuit at the Overlook. Each Station had 3 Cards for Exercises for 10 Reps Each. We flipped and added the exercise each new round.
– Station 1:
1. Lt. Dans
2. Iron Mikes
3. Carolina Dry Docks
– Station 2:
1. Gas Pumpers
2. Plank Jacks
3. Pickle Pounders
– Station 3:
1. Bonnie Blairs
2. Imperial Walkers
3. Mountain Climbers
– WILD CARD – Monkey Humpers
– Station 4:
1. X-Factors
2. Big Boy Sit-Ups
3. Sumo Squats
– WILD CARD – Bearpees
– Returned to Station 1

MARY: Cashed Out With ATMs

COT:
– In times of fear and violence, we turn to “the Father of mercies and the God of all comfort” (2 Corinthians 1:3). – Reviewed The Book of Common Prayer, “For Our Nation,” #39

Ruck Around the Park

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), bluebird, Gibbler, Fabio (Joe Hamilton), Farley, 🐶🐶🐶
FNGs: None
COUNT: 6
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.36 miles

MARY: Wait for Cinco (Scott McGuire) to bring the PAX home

ANNOUNCEMENTS: UnCOVEred was a success

COT: Listened to Cinco (Scott McGuire)’s BOM