F3 Knoxville

Tag: asylum-am

Admitting mistakes

AO: asylum-am
Q: TRC/Crab legs
PAX: F3 Pluto ( Hugh Nystrom), Matlock (Bill Maddox), P3, Pac-man, Snitch (Cory Beilharz )
FNGs: None
COUNT: 6
WARMUP: SSH, this / that, Abe’s, baby arm circles

THE THANG: Trifecta, pull ups, Everest, Overlook

MARY:

ANNOUNCEMENTS:

COT: Brothers, none of us are perfect. And, we will make mistakes. Give yourself grace, admit them, and sometimes, even apologize. It makes a world a difference.

Captain’s Log

AO: asylum-am
Q: Charmin (John Willis)
PAX: Gibbler, Matlock (Bill Maddox), Waffle House (Brady Greene), bluebird, Cat Gut (Mike Davis), Bunny, Charmin (John Willis), F3 Pluto ( Hugh Nystrom), Fabio (Joe Hamilton), Pac-man, Cinco (Scott McGuire), Sawdust, Code Brown, Button Fly, Tecmo
FNGs: None
COUNT: 15
WARMUP: SSH, Abe Vagoda, Tie Fighters, tempo Merkins, Imperial squat walkers, Rocky Balboas, Karaoke

THE THANG: Wall Walkers did whatever. Rest of us grabbed the Asylum Log, divided into 3 teams and moseyed to Circus Maximus.

Bump drill: one team is moving the log from top of CM to the bottom. Team at the top is doing AMRAP merkins and then switching to squats. Team at the bottom; AMRAP BBS, switching to CDD.

Move log back to AO and mosey the back way to the bottom of Cardiac. Bernie to the first curve, mosey to the second, all out to the top. 25 dips at the top.

Mosey back to AO

MARY: Howling Monkeys.

ANNOUNCEMENTS: None?

COT: take a little time to focus on one part of God’s creation. Give thanks with gratitude.

Rucking’ Fast

AO: asylum-am
Q: Sawdust , Gibbler, Matlock (Bill Maddox), bluebird
PAX: Gibbler, Matlock (Bill Maddox), bluebird, Sawdust, Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 4
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.17 miles

MARY: Rucked around the AO while the main PAX did Howlin’ Monkeys

ANNOUNCEMENTS: N/A

COT: Charmin (John Willis) reminded us to focus on one part of God’s creation & give thanks with gratitude.

Ruckin’ Cool Morning

AO: asylum-am
Q: Sawdust , Gibbler, Coolio (Greg Fox)
PAX: bluebird, Jack-Jack 🐕
FNGs: None
COUNT: 4
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.0 Miles

MARY: No time for her…

ANNOUNCEMENTS: Can collection for Second Harvest Food Bank to turn in at GTE workout on Saturday. P3 is our collection captain.

COT: Caught Rainbow’s BOM

Pavilon Doghouse Beatdown

AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Cinco (Scott McGuire), Woodpecker, TRC/Crab legs, Grandslam, Cat Gut (Mike Davis), Cosmo 2, Sawdust, Hands, Rainbow, Pac-man, Double Wide, Charmin (John Willis), Bunny, Breaststroke (Will Duncan), Techmo, Ghostbusters
FNGs: None
COUNT: 18
WARMUP:

5 Burpees

5 Cherry Pickers

20 SSH

Carltons / Front swings / Michael Phelps

Front Arm Stretch / Triceps Stretch

Runners stretch (knee up/ knee down)

15 Squat Jumps

Tie Fighters

5 Down / Up Dog

THE THANG:

3 Rounds:

10 Table Rows
20 Merkins
20 Squats

– Lunge around the Pavilon

3 Rounds:

10 burpees
20 Big Boy Sit-ups

– Lunge around the Pavilon

3 Rounds (w/cmu):

10 Thrusters
20 Lawn Mowers (10each)

– Lunge around the Pavilon

3 Rounds:

15 Carolina Dry Docks
30 Hello Dollies (Single Count)

– Lunge around the Pavilon

3 Rounds:

15 Curls
15 Presses

– Lunge around the Pavilon

MARY: Very brief plank hold

ANNOUNCEMENTS:

Convergence next weekend!
Food drive this week. Bring food to P3 or Venmo and I will buy at the store when we go.

COT:

Grateful for every positive circle of influence. Thanks be to God for all of the great people in my life. They rub off on me, and ultimately rub off on my kids. I pray that I make good use of this and help my kids to be the good people this world needs. Happy Birthday Jake, and Happy Birthday TRC/Crab legs!