F3 Knoxville

Tag: asylum-am

Bear Crawls and Squirrel Toss

AO: asylum-am
Q: Rainbow
PAX: P3, Matlock (Bill Maddox), Hands, Tropicana, Cat Gut (Mike Davis), Coolio (Greg Fox), Cinco (Scott McGuire), Grandslam, Breaststroke (Will Duncan), Sawdust, Waffle House (Brady Greene), Gibbler, Frois Gras, Buttonfly, M&M, Dry Heave
FNGs: 1 Dry Heave
COUNT: 17
WARMUP: A bit of Wayne Dunn and some stretches. 20 SSH, Imperial Walkers, Tie Fighters, This/That, Michael Phelps, Mosey to curb for butt kickers half way, jog out rest. Back down with high knees half way jog out rest. Mosey time…

THE THANG: mosey to practice field in front of asylum for a modified Care Bear Squared Iron Pax workout:
4 corners: 25 reps of an exercise at each corner of the square. Mode of transport between corners is form of bear crawl.
Cone 1 25 merkins bear crawl to cone 2
Cone 2 25 squats side bear crawl to cone 3
Cone 3 25 4ct flutter crawl bear to cone 4
Cone 4 25 side bear crawl back to cone 1

Rinse and repeat until Q called time

Mosey to Baby Everest for 11’s (Monkey humpers and 4ct SSH)

MARY: none

ANNOUNCEMENTS: convergence tomorrow

COT: challenge to memorize scripture and charge to live out 1 Corinthians 13:4

Burn the Ships

AO: asylum-am
Q: Tropicana
PAX: Snitch (Cory Beilharz ), P3, Hands, Sawdust, Pac-man, Matlock (Bill Maddox), Grandslam, Farley, M&M
FNGs: None
COUNT: 10
WARMUP:burps, hops, pickers, stretches

THE THANG:
10 swings
3 gob squats
10 mericans
Carry L/R
Walk recover

Rinse & Repeat

MARY: Stretches

ANNOUNCEMENTS: UnCOVEred Saturday

COT: In your actions, don’t procrastinate. In your conversations, don’t confuse. In your thoughts, don’t wander. In your soul, don’t be passive or aggressive. In your life, don’t’ be all about business.
Marcus Aurelius

CMUesday = Longer Arms

AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Dung Beetle, Tropicana, Grandslam, Pac-man
FNGs: None
COUNT: 6
WARMUP:

5 EASY Burpees
15 SSH
20 Carltons/Front Swings/Michael Phelps
Runners Stretch
Tie Fighters
Cherry Pickers
Deep Squat

THE THANG:

Farmers Carry to the Rustic Pavilon..

Round1:

20 Merkins
15 Table Rows
20 Jump Squats

Round 2:

20 Derkins
15 Table Rows
20 Iron Mikes (10 Each Side)

Round 3:

20 Irkins
15 Table Rows
20 Air Squats

Farmers Carry to the Amphitheatre

Station One:
1.) Up and over Merkins

2.) Lawnmowers (R/L)

Transport = Farmers Carry (Switch halfway R/L)

Station 2

1.) Curls

2.) Big Bois

Transport = Rifle Carry to the bottom

MARY:

ditch the CMUs at the charging station and hustle back to the AO

ANNOUNCEMENTS:

Convergence this weekend!

COT:

Story of a man teaching his son that when you love someone… you serve them.

Exploring the New Areas

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Fabio (Joe Hamilton), Tropicana, Coolio (Greg Fox), bluebird, Waffle House (Brady Greene)
FNGs: None
COUNT: 7
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.3 miles

MARY: No time for her today

ANNOUNCEMENTS: F3 UnCOVEred is this Saturday. Register if you’re going.

COT: Caught Woodpecker’s BOM

The Goo Gone Firecracker 500

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Gibbler, Double Wide, Waffle House (Brady Greene), Cinco (Scott McGuire), Rainbow, Foie Gras
FNGs: None
COUNT: 8
WARMUP:
– Motivators
– Tempo Merkins
– Cherry Pickers
– Windmills
– Rockettes
– Tie-Fighters
– X-Wing
– 6 Count Burpees

THE THANG:
– Exercised at various stations to the base of Cardiac
– Tried out the new pavement with Bearpees to the first turn and Lt. Dans to the next turn
– Went down and up Route 66
– There was some splashing of merlot, but it was time to find Mary anyway.

MARY:
– Dante’s Core

ANNOUNCEMENTS:
– Asylum Gear is ordered and should be coming our way soon.

COT:
– The right path is the clear choice, but it will not be an easy path. It will be uphill and we will be tempted to turn back. But 1 Corinthians 10:13 reminds us that we will not be tempted more than we can stand to resist.