F3 Knoxville

Tag: asylum-am

NewTon of laps

AO: asylum-am
Q: Double Wide
PAX: Rainbow, Charmin (John Willis), Hot Tub (John Muller), Cat Gut (Mike Davis), Hands, Russell Crook/Crablegs, Matlock (Bill Maddox), Waffle House (Brady Greene), Cinco (Scott McGuire), Love’s, Cosmo 2, Newton, Backflow
FNGs: None
COUNT: 15
WARMUP: 16 year old men don’t need no stinking warmup. Get your old butts up to the Overlook

THE THANG: Dora AMRAP
Battle Buddy 1 runs a lap
Battle Buddy 2 does endless set of different exercises
Repeat ad nauseum

MARY: she got stuck in the endless loop

ANNOUNCEMENTS: those of you on fall break vacas can Eat It.

COT: my dad said some stuff.

IPC 2024 – Week 3: Brenton Sandwich

AO: asylum-am
Q: Sawdust
PAX: P3, Double Wide, Cinco (Scott McGuire), Bunny, Rainbow, Grandslam, Farley, Pac-man, Flintstone (Carter Rivera), Backflow, Tecmo
FNGs: None
COUNT: 12
WARMUP: Stretching & a 400m run to show the path.

THE THANG:
Bottom Slice of Bread
Brenton WOD – (3 rounds)
– 30-yard bear crawl to the cone
– 30-yard standing broad jump back
– Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises
– Burpee Block Jump Over. (lay block flat side down)
– Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
– Perform burpee on the other side, and jump over the block laterally.
– Reminder – Each time you jump over the block = 1 rep
– Thrusters
– Iron Mikes
– Right leg-left leg = 1 rep (the hard way)
– Hand Release Merkins
– Big Boi Sit-ups
– 400m run
Format
– 21-15-9 Style
– Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.
Top Slice of Bread
Brenton WOD – 3 rounds
– 30-yard bear crawl to the cone
– 30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps

MARY: N/A

ANNOUNCEMENTS: IPC 2024 – Week 4 is Friday

COT: Quote from Tim Tebow that is great for guiding young minds – “We can control a few things: our attitude, our effort, our focus, and how we go about treating [others].”

IPC 2024 – Week 2

AO: asylum-am
Q: Sawdust
PAX: Grandslam, P3, Cinco (Scott McGuire), Gibbler, Cosmo 2, Hot Tub (John Muller), Cat Gut (Mike Davis), White Belt, Backflow, Tecmo
FNGs: None
COUNT: 11
WARMUP: Plant the :shovelflag: and explain the hieroglyphics

THE THANG:
– Circuit Work Done for Time:
1. 800m Run
2. 80 Merkins – 15YD Weighted Lt. Dans – 14 Cactus Squats – 15YD Weighted Lt. Dans
3. 80 CMU Plank Jacks – Murder Bunnies – 14 Cactus Squats – 15YD Reverse Murder Bunnies
4. 60 Merkins – 15YD Brick Layers – 14 Cactus Squats – 15YD Brick Layers
5. 60 CMU Plank Jacks – 15YD Weighted Lt. Dans – 14 Cactus Squats – 15YD Weighted Lt. Dans
6. 40 Merkins – 15YD Brick Layers – 14 Cactus Squats – 15YD Brick Layers
7. 40 CMU Plank Jacks – Murder Bunnies – 14 Cactus Squats – 15YD Reverse Murder Bunnies
8. 20 Merkins – 15YD Weighted Lt. Dans – 14 Cactus Squats – 15YD Weighted Lt. Dans
9. 20 CMU Plank Jacks
10. 800m run

MARY: No time for her.

ANNOUNCEMENTS: IPC 2024 – Week 3 is next Friday

COT: Simple thoughts on how to share God with others. Use an acronym of SOAP:
– Scripture
– Observation
– Application
– Prayer / Praise

hey you stay off of my cloud

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: TheWalrus, Grandslam, P3, Tropicana, TRC/Crab legs
FNGs: None
COUNT: 6
WARMUP:cherry pickers then on the Pav for Rocky 7 minute Tabata

THE THANG: Super 21s. Mindful of IPC tomorrow and the gajillion Merkins contained therein we did CDDs and Big Bois
1 CDD 1 Big boi
2 CDD 2 Big bois
3 CDD 3 Big bois

(You catching my drift)

Running laps after rounds 5, 10 and 15

Then one round of Loredo (modified)
24 Rockettes (non Bunny style)
24 squats
24 walking lunges
400m run

MARY: 2 rounds of Dante’s Core
10 hollow rocks
10 v ups
10 tuckups
30 second hollow hold

ANNOUNCEMENTS: prayers for Sawdust in his cozy little bed

COT: Forgiveness is non negotiable for God. He has Forgiven you AND those who have hurt you. Vengeance is mine says the Lord. Let go of those hurts. Find the freedom in Christ

Farmer’s delight + broga

AO: asylum-am
Q: Hands
PAX: Hands, Matlock (Bill Maddox), P3, Sawdust, Snitch (Cory Beilharz ), TRC/Crab legs
FNGs: None
COUNT: 6
WARMUP:SSH, TN rocking chair, froggie squats, tie fighters, shoulder blaster, X wings.

THE THANG: Rotate through CMU exercises while one pax farmer carries around the Pav-a-lon. Did 4 total rounds, changed the exercises after round 2.

MARY: BROGA! ( Matlock (Bill Maddox) planted that seed earlier).

ANNOUNCEMENTS: Iron Pax this Friday.

COT: If things aren’t working out like you planned, take heart! You’re in good company (ie the apostles). Keep moving forward one step at a time in faith and you will end up where you are supposed to be.