F3 Knoxville

Tag: asylum-am

Spanksgiving

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: P3, Charmin (John Willis), Cat Gut (Mike Davis), Code Brown, Patty Melt (Parker Greene), Waffle House (Brady Greene), Cosmo 2, Sawdust, Tropicana, Pac-man, Matlock (Bill Maddox), Coolio (Greg Fox), Harley
FNGs: None
COUNT: 14
WARMUP: SSH x 20 …Coach Dunn stretches and wisdom …complaints about no new material

THE THANG: Run to rock pile and get a heavy rock ! Then run to bottom of baby Everest.

10 rock curls then run up hill – 5 burpees at top
Run back down

10 rock overhead press/thrusters then run up hill – 5 burpees at top of hill.

10 rock rows then run up hill- 5 burpees at top of hill.

10 rock squats then run up hill – 5 burpees at top of hill.

5 blockees with rock – then run up hill – 20 squats at top.

Go to picnic tables

10 dips , 5 picnic table pull ups the run around light pole In center of parking lot. RRx5

Go to cloud

10 decline merkins + 10 box jumps the run around pavilion. RRx5
MARY:
Nope

ANNOUNCEMENTS:
Discussion about workout time on thanksgiving day no decision made.

COT: please keep brother Coolio in your prayers as he’s having a medical procedure this week.

The Q shared James Clears newsletter from last Thursday. jamesclear.com/3-2-1/november-21-2024

CMUicides

AO: asylum-am
Q: Hands
PAX: Hands, Sawdust, TRC/Crab legs, Matlock (Bill Maddox), Snitch (Cory Beilharz ), Tropicana, P3
FNGs: None
COUNT: 7
WARMUP: SSH, froggy squats, high knees, butt kickers, Tie fighters, X-wings (2 reps), tempo Merkins, plank work

THE THANG: Carried our coupons over to the dragon’s tail. Did suicides using 5 stops at light poles going up the trail.
Round 1 – 10 goblet squats at the base, 10 jump squats at the light poles.
Round 2 – 10 curl/press; 10 Merkins
Round 3 – 10 swings; 10 Big Bois
Round 4 – 5 CMU man makers; 5 Lt. Dan’s

MARY: About 45 seconds of some balance work.

ANNOUNCEMENTS: Winter solstice hike probably Saturday December 21. Location TBA. Stay tuned.

COT: Stars come out in darkness and give other light and show the way. Be thankful for darkness and the opportunity to be someone’s star.

Hill of a Good Time

AO: asylum-am
Q: P3
PAX: Cinco (Scott McGuire), Cat Gut (Mike Davis), Waffle House (Brady Greene), F3 Pluto ( Hugh Nystrom), Double Wide, Rainbow, Pac-man, Newton
FNGs: None
COUNT: 9
WARMUP:
– 5 easy up-downs
– SSH
– Run around parking lot
– Cherry Pickers
– Abe Vigodas
– Tie Fighters
– Run around parking lot
– Tempo Merkins
– Tempo Squats
– Upward/Downward Dog
– Runners Stretch

THE THANG:

Bernie up baby Everest
7’s on hill by wall – Step-ups/up-downs
Path towards the road – Route 66 every other light post v-ups.
2X – Bear Crawl 50 paces up Everest, run the rest of the way.
At the Asylum steps, count off by threes.
1’s – stay and do AMRAP of Toe Merkins – 10 each direction
2’s – Run to overlook and do Man-makers
3’s – Run to bump 1’s

MARY: Notta

ANNOUNCEMENTS: Winter Solstice Hike in the works… more details to come.

COT:

Echo G-6’s bomb from Brolympics. You are nowhere by accident. God has placed you where and with the people in your life for a reason. We are called to be here and be around one another.

Veterans Day 2024

AO: asylum-am
Q: Code Brown
PAX: Hands, Cinco (Scott McGuire), Fabio (Joe Hamilton), P3, Love’s, Code Brown, Charmin (John Willis), Cosmo 2, Cat Gut (Mike Davis), Double Wide, Waffle House (Brady Greene), Tropicana, Techmo, @crablegs.
FNGs: None
COUNT: 14
WARMUP: stretching and an ATM for for good measure.

THE THANG:
Run to the FERTILE CRESCENT.
six laps for the six branches
Army: 20 dips at top
Navy: 20 step ups
Marines: 10 burpees
Coast Gaurd: 50 sit ups
Air Force: 20 dive bombers
Space force: 20 4 ct flutter kicks
Each lap separated by a medley of squats, arm circles and SSH.

Finish it out with a round of 12 failure to launch…

MARY: squats and Superman swim

ANNOUNCEMENTS: na

COT:the Gettysburg address. Read it today and remember all the veterans who served.

The Little Things

AO: asylum-am
Q: Charmin (John Willis)
PAX: Backflow (Wesley Hunt), Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Code Brown, Cosmo 2, Farley, Gibbler, Love’s, Matlock (Bill Maddox), P3, Pac-man, Patty Melt (Parker Greene), Sawdust, Waffle House (Brady Greene), Kentucky, Breaststroke (Will Duncan), Tecmo, Shotgun, Newton, White Belt
FNGs: None
COUNT: 22
WARMUP: SSH, Abe Vagodas, Tempo Merkins, lap @ the AO, ISWs

THE THANG:
Mosey to Circus Maximus for 25s with partner running (Merkins and BBS)

Mosey to loop at the dock for bump drill with stations of squats, merkins and BBS

Mosey to Cardiac with 25s of Carolina Dry Docks and Iron Mikes, at each stop, with a Bernie up the to the first curve.

Mosey back to the AO

MARY: no time.

ANNOUNCEMENTS: 2nd F lunch at Dead End BBQ

COT: take time to notice the beauty in the mundane. Say hi to a stranger. Wave to someone. Slow down and pay attention to the world around you. As Kurt Vonnegut says, we’re dancing animals.